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CrossFit Blackfriars London Blog
CrossFit Blackfriars London Blog
CrossFit Blackfriars

Friday 18th December 2015

CrossFit Total

35 mins to establish

1rm squat
1rm press
1rm deadlift

CrossFit Blackfriars

Thursday 17th December 2015


1 mile run
100 x pull ups
200 x push ups
300 x squats
1 mile run

40 min cap

CrossFit Blackfriars

Wednesday 16th December 2015


30 x clean & jerks @ 60/40

cap 10 mins

rest 5 min

double under
ab - mat sit ups

cap 10 mins

CrossFit Blackfriars

Tuesday 15th December 2015

Filthy 50
50 reps each of

box jumps
jumping pull ups
American swings @24/16
Knees 2 elbows
Push press @ 20/15
wall balls
double under

cap 35 mins

CrossFit Blackfriars

Monday 14th December 2015

Bench press
work up to a 5 rep max

4 rounds of:
2 min AMRAP of:
10 x push ups
30 x double unders

rest 2 min between rounds

CrossFit Blackfriars

Friday 11th December 2015


100 squats
5 muscle ups
75 squats
10 muscle ups
50 squats
15 muscle ups
25 squats
20 muscle ups

Cap 25 mins

CrossFit Blackfriars



CrossFit Blackfriars

Thursday 10th December 2015

Thursday 10th December 2015:

5 round

Championship Fight Gone Bad

Wall balls
box jumps
push press @35/25
row for calories

1 minute per exercise

rest 1 minute between rounds

Fight Gone Bad (F.G.B.) was originally designed about a decade ago for UFC Champ BJ Penn!

When BJ Penn did F.G.B. for the first time, he was put flat on his back when it was over! When he was asked about to compare the workout to a fight, he said it was like a "fight gone bad".

F.G.B. was designed to match the time and domain of a UFC fight, while EXCEEDING its metabolic demands.

Meaning, whatever the demands were in a UFC fight, F.G.B. exceeds them in terms of force (heavier), distance (longer ranges of motion), and time (work faster). In the workout, you work for 5 minutes on 5 different stations (Concept 2 Rower, Wall Ball, SDLHP, 20" Box Jump, and Push Press) and rest for 1-minute.

Normal F.G.B. lasts for 3 rounds, while a Championship Fight or Championship F.G.B. would be 5 rounds long. The reasoning behind the 1-minute at each station then on to the next station, was because Coach Glassman didn't want stamina to be a significant factor in the workout. Since localised muscle endurance limitations reduces the metabolic demands by cramping you up and forcing you to rest, in this workout right when localised muscle endurance is about to be a significant factor you move to the next movement. Thus, 1 minute was deliberately chosen because it is the time limit found at the crest of the glycolytic pathway (the middle metabolic pathway).

CrossFit Blackfriars

Week starting Monday 23rd November 2015

Monday 23rd november:

Slow Snatch
Heavy single

left hand KB OHS @ 24/16
strict dips
Right hand KB OHS @ 24/16
Strict pull ups

10 min cap

Tuesday 24th November;

Strict HSPU
2 options here:

5 x ME every 2 mins - advanced
skill practice - beginner

20 min AMRAP of:

5 deficit HSPU
30 unbroken double unders
run 400m

Wednesday 25th:

1) a)
Pause Squat
Heavy set of 1

Double KB presses
Heavy set of 6

on 0 squat, on 1 press, on 2 rest

5 rounds
wall balls - 1 min AMRAP
rest 1 min between rounds

Thursday 26th:

Row 500m
21 x burpees
12 x thrusters @ 50/35

Start at 0,9,18,27

start someone on the rower every 3 mins

Friday 27th November 2015:

heavy single

Clean @70/45
strict pull ups

cap 10 mins

CrossFit Blackfriars

Week starting Monday 16th November 2015

Monday 16th November:

2 rep Pause squat

2 rep Double kettlebell Arnold press

5 rounds
On Zero squat
In min one press
On min 2 rest

On min 3 squat again etc

7 rounds of:
7 cleans @50/35
7 thrusters
7 over bar burpees

Cap 12 mins

Tuesday 17th November:

Snatch & snatch balance complex

200 Russian swings @24/16kg

Cap 8 mins

Wednesday 18th November:
Clean high pull + clean
1+ 1

3 rounds of:

Bear complex

7 rounds of
Power clean
Front squat
Push press
Back squat
Push press

Start on 0,5,10

Thursday 19th


5 rounds of:

Run 400m
30 box jumps at 24/20
30 wall balls

Cap 35 mins

Friday 20th

1 a)
Front squat
Work up to a heavy single

Handstand practice

5 rounds
On Zero squat
On min one do handstands
On min 2 rest

On min 3 squat again etc

Tabata push ups
Rest 1 min
Tabata Abmat sit ups
Rest 1 min
Tabata squats

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