Movement Quality

CFEW: Maximum Aerobic Power (Glycolytic)

Midline March WOD

WOD

CFEW: Maximum Aerobic Power (Glycolytic)

WOM: Jack

WOD

Warm-up

3 Pressing Snatch

5 OHS

5 Drop Snatch

5 Snath Balance

5 Mid-hang Snatch High Pulls (triple extension)

5 Mid-hang Snatch

Warm-up your snatch before you start the workign sets.

Functional and Movement:

(with a wooden stick)

3 Rounds of:

5 Tall Muscle Snatch

5 Mid-hang Snatch High Pulls

5 Mid-hang Power Snatch

5 OHS

Olympic

set1: 70%x1

set2: 80%x1

set 3: 85%x1

set 4: 90%x1

set 5: 95%x1

set 6-8: 80%x1

A-1 Mid-Hang Power Snatch + OHS, 5 x (3+1), :60

A-2 Vertical Jump*, 5 x 3reps, XXXX, :60

* From a 1/4 Squat aim to jump as high as you can.  Think of pushing the ground away and straightening your legs as you jump.  It’s a good idea to land with soft knees.

A-2 Vertical Jump*, 5 x 3, XXXX, :60sec

Movement Quality

In partners, YGIG format (both do cleans, before both doing box jumps):

6 Rounds each (time cap 10min)

3 Power Cleans @ 65% of 1RM Clean

5 Box Jumps, step downs (for height)

Challenge: Try not to drop the bar between reps of power cleans

6 Rounds each (time cap 10min)

5 Deadlifts @ 70% 1RM, or a weight you can move fast!!

5 Box Jumps. step down 24/20′

Deadlift a comfortable weight

Box jump a comfortable height

WOD

15 Pull-Ups

30UB Wall Ball Shots 9/7kg 10/9′

60 Double-Unders

4 Rounds for time:

15 Pull-ups/Ring Rows

30 Wall Balls 9/7kg 10/9′

60 DU / 180 Singles

15 Ring Rows

20 Wall Balls 7/5kg

60 DU / 180 Singles

Warm-up

10 Press-ups / Incline Press-ups

20 Band Pull Aparts

Dip-Pause Push-press Tekkers!

– Don’t be a T-Rex, Grip the bar outside your shoulder width

– Weight to the front edge of the heel

– Slow dip and pause

– Torso upright, pull your chin in

– Drive with the knees

– head through the hole

Strength

B-1 Mixed Grip Chins (weighted), * 4 x 6-8, 20×0, :60

B-2 Behind the neck, Snatch Press, 4 x 6-8, 20×0, :60

* One hand pronated one hand supinated, switch each set.

B-1 Mixed-Grip Chins (with bands), 3x 8-10, 30×0, :60

B-2 Standing Military KB/DB Press 3 x 8-10, 30×0, :60

B-1 Mixed Grip Inverse Rows*, 3 x 10-12, 30×0, :60

B-2 Seated DB/KB Military Press, 3 x 10-12, 30×0, :60

* Set a barbell at hip height in the freestanding (not on the rig) squat racks.

CrossFit Engine Work

Maximum Aerobic Power (Glycolytic)

Example: if it take :120sec to complete the round and the row is 20cals

120 -20 = 100

4 Rounds each for time:

Group A starts on: 0:00, 4:00, 8:00, 12:00

Group B starts on: 1:20, 5:20, 9:20, 12:20

Group C starts on: 2:40, 6:40, 10:40, 13:40

:60 MAX Row for Cals (take not of your cals each round)

40 DU

20 Press-ups

Note: Make sure you reset the rower before you start your next round.

* If you fail to complete the round before the next round starts you forfit the round.  Rest!

:60 MAX Row for Cals (take not of your cals each round)

40 DU

15 Press-ups

:60 MAX Row for Cals (take not of your cals each round)

30 DU / 60 Single Skips

15 Press-ups / Incline Press-ups

:60 MAX Row for Cals (take not of your cals each round)

30 DU / 60 Single Skips

10 Press-ups / Incline Press-ups

Gymnastics Warm-up

– 10 single leg straight

– 10 with arms overhead

– 10 both legs straight

– rock back onto shoulders as high as possible (toes point to the ceiling)

Using your fingers to controll the handstand

– Kick-up to tuck position handstand

– Kick up to handstand

On the foam matts

– handstand to fwd roll practice

Gymnastics Skills

Gymnastics Circuit: 45/45 3 Rounds (18minutes)

Half the class will start on station 1 and the other half on station 2. Nobody starts on station 3 or 4 as this will interupt the flow.  Everyone will move through the stations in order 1-4.

Station 1: Shoulder taps agains wall + forward roll out

Station 2: L-Seated Ring Support Hold, active shoulders and chest up (accumulate as much time under tension as possible)

Station 3: Either Chin to Toes Handstand on wall* or practice freestanding handstand

Station 4: Hollow Rocks (scale to appropriate level)

*Start to gently bounce your toes away from the wall so that you are holding a freestanding handstand right up against the wall as much as possible and using your toes to balance for the rest of the time.

Station 2: Scale the same way we scale hollow rocks (bent legs), or simply hold a straight arm ring support

Station 3:  If you can not get nose and toes to the wall simply hold a hollow shape at the highest angle possible

Station 4: Hollow Rocks and scales

WOD

3 rounds for time of:

25 Ab-mat Sit ups

15 HeSPU

20 Weight plate OH walking lunge 20/15kg

25 Ab-mat Sit-ups

15 Persian Press-ups/Press-ups

20 Weight plate OH walking lunge 15/10kg

Press-ups -> Incline Press-ups

OH Lunges with a comfortable weight or no weight at all

Warm-up

10 Air Squats

10 R-Leg Split Squats

10 L-Leg Split Squats20 KBS

Warm-up you back squat ready for the working sets

Strength

wk3 of 7: Improve leg strength:

A. Back Squat, 5 x 5, 30×0, @80%, :90

B-1 DB/KB FFE Split Squats, 4 x 8-10 (ea leg,) 30×0, :60

B-2 BB RDL with pause, 4 x 5-6, 31×0 @ 65% (of todays back squat), :60

B-1 DB/KB FFE Split Squats, 3x 10-12, 30×0, :60

B-2 BB RDL with pause, 3x 8-10, 31×0, :60

WOD

10 Power Cleans – 70/45kg

10 Burpee over the barbell

10 PC – 60/40kg

10 Burpees over the barbell

10 PC – 50/35kg

10 burpee over barbell

10 Deadlifts 100/70kg

10 Burpees over the bar

10 Deadlifts 80/50kg

10 Burpees over the bar

10 Deadlifts 60/40kg

10 Burpees over the bar

10 Deadliftst comfortable weight (suggest 70% bodyweight)

10 Burpees over the bar

rest :30sec between each round (no weight changes)

Warm-up

10 BB Thrusters* 20/15kg

* Don’t be a T-rex, grip the bar outside shoulder width

Strength

CrossFit Engine Work

Maximum Aerobic Power (Glycolytic)

Split the class into groups A,B and C.

Your score for each round is:

Time taken to complete the round minus the calories on the rower

Example: if the round takes :91sec and the cal score was 12cals

91 -12 = 79

6 rounds each:

Group A starts each round on: 0:00, 3:00, 6:00, 9:00, 12:00, 15:00

Group B starts each round on: 1:00, 4:00, 7:00, 10:00, 13:00, 16:00

Group C starts each round on: 2:00, 5:00, 8:00, 11:00, 14:00, 17:00

Row :30sec MAX cals

12 Pull-ups

6 Dbl-KB Thrusters 24/16kg

* Make sure you reset the rower before you start each round.  If you faile to complete the round before you next start time you must skip the round (rest).

Row :30sec MAX cals

12 Pull-ups

6 Dbl-KB Thrusters 20/12kg

Row :30sec MAX distance

12 Pull-ups / Ring Rows

6 BB Thrusters @ 42.5/30kg

Row: 30sec MAX distance

12 Ring Rows

6 BB Thrusters (comfortable weight)

Warm-up

Olympic

60%, 65%, 70%, 75%, 80%, 85%, 90%, HS

* must be finished by 00:35:00

* If you struggle to perform a full squat clean then perform a power clean + front squat + press

Workout of the Month (WOM)

Jack

10 Push-press 52.5/35kg*

10 KBS 24/16kg

10 Box Jumps 24/20′

* Bar starts on the floor

Push-Press 40/25kg

KBS 20/12kg

Push-Press comfortable weight

KBS comfortable weight

Box Jump comfortable height

Warm-up

10 Ring Press-ups

Gymnastics Skill

Gymnastic Circuit

muscle-up skills

Station 1: Russian Dip on 4 x boxes (stack 2 boxes on top of each other)

Station 2: GHD Sit-ups

Station 3: L-Sit on paralletts

Station 4: Kipping Ring Row

Station 1: Elbow press-ups

Station 2: Straight leg Ab-mat Sit-up

Station 3: Single leg straight, or both legs bent holds on paralletts

Station 4: As is..

WOD

200m run

15 TTB

10 Ring Dips

200m run

15 Hanging Knee Raises (or scale)

10 Dips on Boxes (feet on ground if needed)