St Patrick’s Day FMP WORK-OUT:? S – Squat Jumps H – Hand release press ups A – Any cv cals M – Med Ball Sit Ups R – Ram Lunges O – Overhead Press C – Calories (different cv) K – Kettle Bell swings   The post FMP 17-3-24 appeared first on Crossfit Clitheroe ..read more

CCX MONDAY 11-03-24 WARM UP 500m CV (1000 Bike) 40 Plate step up 30 Single leg toe touch 20 PGTOH 10 Plate press up Loads 20/15 WORKOUT 10 Min EMOM Odd Min + 5 D Ball + 5 High Box Jumps Even Min = 10/12/14 Cals   pick D Ball Load   METCON – 24.2 20 Min AMRAP 300m Row (ski/Run/Bike can be used if not actually signed up to the open) 10 Deadlifts 83/56 50 Double Unders The post CCX MONDAY 11-03-24 appeared first on Crossfit Clitheroe ..read more

CCX MONDAY 26-02-24 WARMUP – AMRAP 5 20 Banded side steps 20 Banded Good Morning 20  Stripper squat 20 Glute Bridge Build to load STRENGTH – SQUAT CYCLE Every 2:30 x 10 rounds 10 Backsquats + 5% of last weeks 10 Heavy KB Swings METCON 6 Rounds for time 10 GTOH 29/40 10 Bar over Burpees The post CCX MONDAY 26-02-24 appeared first on Crossfit Clitheroe ..read more

FMP 25-2-24 WORK-OUT: IN PAIRS 60 Cal Echo Bike + 20 Lengths Tank Push Lv 2 + 60 Cal Bike Erg + 800 Run 60 Cal Ski + 12 Rounds with double d/b 12 Deadlifts + 8 Hang Power Cleans + 6 STOH + 60 Cal Row + 800m Run 60 Burpees + 12 Rounds 12 Slam Balls + 8 Wall Balls + 4 D Balls + 60 Burpees + 800m Run The post FMP 25-2-24 appeared first on Crossfit Clitheroe ..read more

HYROX THURSDAY 15-2-24   WORK-OUT: In pairs complete for time 400m HIIT Mill Farmers Carry (15kg on each side)  50 SYNC burpees 60 D Ball Over The Shoulder  50/30 70 Box Jump Over (20” length ways) 80 cal bike erg 900m ski 100 Cal Assault Runner 110 Double kb Deadlift @ 32/20  120 Single D/B Lunges (22.5/15) The post HYROX THURSDAY 15-2-24 appeared first on Crossfit Clitheroe ..read more

FMP 28-1-24 *Work-out can be split with a partner if volume is to high* WORK-OUT: PART A:  1km Run (Assault Runner) or 800m Outside 2km Bike Erg Or 60 Cal Assault Bike 1 km Row   PART B: 10 Rounds 34k /25k 9 Deadlifts 6 Power Cleans 3 STOH   PART C: 500m Assault Runner or 400m Run 1km Bike Erg or 30 Cal Assault Bike 500m Row   PART D: 10 Rounds 5 Pull-ups / Scale to jumping or heavy high pulls 10 Push-ups 15 Air Squats   The post FMP 28-1-24 appeared first on Crossfit Clitheroe ..read more

FMP 21/1/24   Op CASEVAC MARCH IN: Complete 500m run – row – ski and 1000m bike with or without weighted vest. (2.5km total) CONTACT: 30-20-10 Sandbag/KB swings Box Jumps/steps Thrusters (KB/DB or sandbag) TRIAGE 4 rounds 1 x Hill sprint 10 Burpees CASEVAC In pairs 4 rounds: 8 Lengths D Ball carry (YGIG) 25 HR press ups (Sync) 4 rounds: 8 Lengths Farmers Carry (YGIG) 25 squats (Sync) EXTRACT 500m run – row – ski and 1000m bike AFAP Every 500m 2 lengths bear crawl The post FMP 21-1-23 appeared first on Crossfit Clitheroe ..read more

CCX WEDNESDAY 03-01-24 WARMUP – 8 min amrap 10/8 Cal 10 PVC Dislocates 10 scap push ups 5 Kip swings   STRENGTH -PUSH/PULL EMOM X 6 ROUNDS Min 1 – 10-15 Push ups Min 2 – Pull ups – kipping  pull – up practice pick a number that you can hold comfortably and consistently through the rounds if you have pull ups efficiently.   CONDITIONING – 2 Rounds 50 Dumbbell Hang Snatch 40 Cals 30 Bar touch Burpee 20 Cals 10 Devils Press The post CCX WEDNESDAY 03-01-24 appeared first on Crossfit Clitheroe ..read more

HYROX TUESDAY 2-1-24 WARM-UP: 3 Rounds 1 min cv 1 min coach led mobility WORK-OUT: IN PAIRS 3 x 13:00 Work / 2:00 Rest A Max cal assault runner switch every 15  cals Partner 10 wall balls B Max cal row switch every 15 cals Partner 10 burpees C Max cal bike erg  switch every 15 cals Partner 10 box jump over 20” length ways Score is calories across each section added up One on cv one starts the movements from the start The post appeared first on Crossfit Clitheroe ..read more

New Years Eve 2023 WARM-UP: 6:00 Person 1 Complete – 10 Air Squats + 5 Walk outs with a shoulder tap + 10 Push-ups Person 2 CV Alt For 6:00   WORK-OUT: IN PAIRS 300 Air Squats 250 Russian KB Swings 200 Push-ups 150 Cal (Row / Bike / Ski) 100 Pull-ups Or Jumping Pull-ups 75 Med Ball Sit-ups 50 Burpees 25 D Balls (Heavy)     The post New Years Eve 2023 appeared first on Crossfit Clitheroe ..read more