for those that haven't seen this video 

Oly - clean drills

Hang power clean + power clean + front squat

NB - focus is form not load, fix mobility issues

Metcon - Elizabeth

21 - 15 - 9

Cleans
ring dips

Scales will be load and box dips

So when checking Im on the same wave length as other coaches around the world heres a statement from CrossFit Invictus head coach CJ martin coach to Josh bridges, camille leblanc-bazinet and kristin holte to name a few 

Always learn the strict movement before the kipping, even though strict movements are usually much harder to achieve. Why are strict reps important? Being able to do them ensures that your shoulders have the strength base necessary to support kipping pull-ups. Since there is no momentum involved, you are relying on your shoulder muscles to move the load (in this case, you) versus the inertia you create by kipping. Working towards your first kipping pull-up without a strength base (even with bands) can do some serious damage if you aren’t at your strongest. Nobody wants a torn rotator cuff, labrum, biceps, slap tear, or shoulder dislocation because they cut corners to kip.

It is recommended by Invictus that men be able to perform six unbroken strict pull-ups and for women, three unbroken strict pull-ups, before they attempt kipping. Want to make the jump from kipping to butterfly pull-ups or chest-to-bar? Shoot for 15-20 perfect, unbroken kipping-pull-ups first. Eyeing those bar and ring muscle-ups? Make those 15-20 pull-ups chest-to-bar and then a strict muscle-up! Those are just our recommendations and we realize that we can’t stop you from practicing and wanting to achieve the next level but we can recommend that you continue to follow your progressions until you get there.

Gymnastics - Pull up focus and drills 

Strict pull ups 
kipping pull ups 
butterfly pull ups 

and 

3km row 

throwback to when we hosted the South Coast Throwdown, 150 people shouting and throwing down makes me think we need another comp in the south 

Strength -  Bench press
warm up - 5 @40%, 5 @45%, 5 @55%
working set - 3 @65%, 3 @75%, 3+ @85%

Met con - 5 rounds
20 Deadlift
15 TTB

Midline - 100 twist

throwback to when we competed in DWF for the first time, so many faces gone on to new and better things so glad that midnight 5km run didn't happen 

Oly - Cleans
6 x 3

Met con - For time
500m Row
150 double unders
500m run

midline - 3 min superman

SID team from last year, we have another team looking to head back to bath in Nov

 will post more details soon 

Strength - Front Squats
warm up - 5 @40%, 5 @45%, 5 @55%
working set - 3 @65%, 3 @75%, 3+ @85%

Metcon - 3 rounds
30 hang cleans
30 Front Squats
30 Push press

Midline - 3 min Hollow hold

Cant wait for Saturdays team day but first lets hit

FRAN

21 - 15 - 9 

Thrusters 

Pull ups 

CrossFit Bournemouth Family from the weekend, love the guys that made the journey to support us made it easier looking up and seeing all your faces when we had to dig in deep during some of the WODs. Those of you that have done this in the past and present as athletes its always so nice to see a friendly face when you've giving your all in a WOD to have someone say well done. You give your time up to travel to an event to watch, which means the world to us and makes us push that much harder. So I thank you all for the support you have given Athletes when they are competing.   

Gymnastic/recovery 

Choose A or B

A - Muscle ups drills 

Ring dips 

false grip strength 

B - 5000m Row recovery 

 - 3 min hollow hold