Strength: Back Squats Wave Loading

Gymnastics: Pistol Squat Progressions & RLDs

WOD: “Athletes Games Q3”

Strength: Behind the head Push-Jerk & Strict Pull-ups

Gymnastics: Muscle-up practice

CrossFit Engine Work: STOH & TTB

Olympic: 1RM Clean and Jerk

WOD: “Athletes Games Q2”

Strength: Biacromial Bench & Benct Over Rows

Movement Quality: Kipping Pull-ups & Push-Press (TnG)

CrossFit Engine Work: Row, KBS, Push-ups and Box Jumps

Olympic: 1RM Snatch

Olympic: Snatch complex

WOD: CrossFit Open 13.1

Strength: Deadlifts

Strength: Lunges and Good Mornings

Partner WOD: “Team Thorium WOD 5 Specific Gravity”

Lines and Locomotions

Gymnastics: Handstand Practice

Gymnastic Circuit:

WOD: “Cindy’s Sisters”

Warm-up

3 Rounds

5,10,15reps of:

Wall Balls

Box Jumps

Session Equipment: Barebell, Squat Rack, Wallball, Box

Strength

A.  Back Squat 5 x 5,3,1,5,3,1, 30×0, :100

suggest: wk1: 75%, 80%,85%, 80%, 85%, 90%

Note: If your following this program your 1RM squat should be:

m: 1.75* Body Weight

w: 1.5* Body Weight

A.  Back Squat 5 x 7,5,3,7,5,3, 30×0, :100

suggest: wk1: 70%, 75%, 80%, 75%, 80%, 85%

Note: If your following this program your 1RM squat should be:

m: 1.2* Body Weight

w: 1* Body Weight

A. Back Squat 8,6,4,8,6,4, 30×0

Suggest: Comfortable weight. As the reps go down the weight goes up!

Gymnastics

Pistol Squat Test: On the first round of Pistol Squats shoot for an AMRAP:

Sport: 20UB (10each leg)

Performance: 50UB (25ea leg)

Still working on your pistols? Did you read the blog post Get Your Pistols Out?

B-1 Alternating Pistol Squats 2 x 8-10ea leg, 20×0, :60

B-2 BB RDL 3 x 6-8, 30×0, :60

B-1 Candle Stick Rolling Pistol Squats 3 x 8-10ea leg

B-2 BB RDL 3 x 6-8, 30×0, :60

W.O.D

“Athlete Games Q3“

AMRAP in 8 minutes of:

8 deadlifts 100/70kg

16 wall ball shots 9/6kg 10/9ft

16 box jumps 24/20″

Warm-up

In partners share a bar:

3 Rounds each:

1 Behind the neck strict press

3 Behind the neck push-press

5 Behind the neck push-jerk

* Dip and drive with the weight on your heels.

-then Straight leg TTB tekkers-

10 sharp and short range beat swings on rings

10 beat swings with hip flexion to L-sit, slowly increase ROM)

10 kipping TTB on rings

Session Equipment: Barbell, Squat Rack, Pull-up Station, Rings

Strength

A-1 Behing the neck Push-Jerk 6×3, 21×0, :90

A-2 Strict Pull-ups (weighted), 6x 5,5,4,4,3,3, 20×0, :60

A-1 Behing the neck Push-Jerk 5 x 4-5

If you have strict pull-ups perform:

A-2 Strict Pull-ups (weighted) 5x 4-5, 20×0, :90

-if not-

A-2 Iso hold Pull-ups (:15sec top), 5x 1-3,  5,0,0,15, :60

* NO BANDS ALLOWED.  If you can not support body weight you must perform iso ring rows

Gymnastics

Skill Practice: Muscle-ups

If you have Muscle-ups:

EMOM for 10min perform 3 Muscle-ups

If you can do 3 Strict Ring Pull-ups and 3 Strict Ring Dips

EMOM  2 Eccentrict muscle-ups (slow and controlled)

Everyone else:

EMOM 5 Baby Muscle-ups

CrossFit Engine Work

Partner CrossFit Engine Work:

9 min AMRAP YGIG:

7 STOH 60/40kg

7 TTB

Same as Performance

STOH 50/35kg

9 min AMRAP YGIG:

7 STOH 40/30kg

7 TTB/K2E/Hanging Knee Raises

Warm-up

2min Max DU/ attempts

2 Rounds of:

5 Strict Press

5 Push Press (focus on controlled dip, weight on heels)

5 Push Jerk

5 Split Jerk

-then-

5 Tall Muscle Cleans

5 Front Squats

5 Scarecrow Cleans – elbows up and out

5 Mid-hang Cleans – try to hit the scarecrow position before dropping under the bar

5 Segmented Cleans (3sec pause at mid-hang)

Session Equipment: Barbell, Rings, Skipping Rope, Pull-up Station

Olympic Lifting

15min to Establish 1RM Clean and Jerk

15min Clean and Push-Jerk

Each set complete 1 Hang Clean and 1 Push Jerk

WOD

“Athlete Games WOD2” 

Part A

In a 6 minute window complete:

150 double unders

30 pullups

Then, in the remaining time, AMRAP of ring muscle ups

Rest 2:00

Part B

Complete 1 clean every minute for 10 minutes at a preselected weight. Score = weight x successful lifts.

 3 x single = 1 DU

AMRAP 5 Ring Rows + 5 Push-ups = 1 MU

Warm-up

3 Rounds:

10 Push-ups

15 KBS

Session Equipment: Bench, Barbells, Squat Rack, Pull-up station, Rower, Kettlebell, Box

Strength

A-1 Biacromial Flat Bench Press 5x 5,3,1,5,3,1, 30×0, :90

Suggest: wk1: 75%, 80%,85%, 80%, 85%, 90%

Biacromial grip: placing the hands so the index fingers are at biacromial width, which is the distance between the bony prominences on the top of the shoulders.

A-2 Bent Over Barbell Row, Supinated grip, 5x 6,6,5,5,4,4, 30×0, :90

Suggest: these should be heavy, but only as heavy as you can maintain neutral spine.  Deadlift the bar all the way up, then perform the top half of the deadlift by pushing you hips back and loading the hamstrings and glutes.  Then commence your rows.

Note: If your following this program your 1RM bench should be:

m: 1.1* Body Weight

w: 0.95* Body Weight

A-1 Biacromial Flat Bench Press 5 x 7,5,3,7,5,3, 30×0

Suggest wk1: 70%, 75%, 80%, 75%, 80%, 85%

A-2 Bent Over Barbell Row, Supinated grip, 5x 7,7,6,6,5,5, 30×0

Note: If your following this program your 1RM squat should be:

m: 0.76* Body Weight

w: 0.63* Body Weight

Suggest: Comfortable weight. As the reps go down the weight goes up!

A-2. Bent Over Barbell Row 5x 6-8, 30×0, :90

Movement Quality

EMOM 10min

even min: 5-10UB Kipping Pull-ups

odd min: 10-15 V-ups

EMOM 10min

even min: 5-10UB Beat Swings

odd min: 10-12 V-ups / Dbl Crunch

even min: 5-10UB Ring Rows

odd min: 5-10 V-ups/ Dbl Crunch

CrossFit Engine Work

Teams of 3. 3 Rounds each for time:

Row 250m

24UB KBS 24/16kg

12 Pushups

10 Over the Box Jumps 24/20′

As soon as P1 finishes on the rower P2 will start.  When P2 finishes rowing P3 starts.  As soon as the rower is free you stat your next round.

Warm-up

With an empty bar:

5 Tall Musle Snatch

5 Vertical Jumps for heaight (no bar, just jump)

5 Mid Hang Power Snatch

5 Segmented Power Snatch

Do a couple of sets to warm-up to working weight for A.

Session Equipment: Barbell, Box, Pull-up Station 

Olympic

A. 15min to establish 1RM snatch for today

A. 15min to work on Snatch

each set perform:

2 Hang Power Snatch

+ 1 OHS

Movement Quality

10min EMOM Snatch Complex

1 Power Snatch

+ 2 Mid Hang Snatch

suggest: 70% of best weight lifted in A.

This forces the lifter to produce more power/force on the second rep after having been fatigued by the first, and then having less time and space to lift the second.  The aim of this snatch complex is to improve the rate of force development, more aggressive and complete extension at the top of the pull, and more aggressive pull under the bar.  MOVE FAST.

10min EMOM Snatch Complex

1 Mid-Hang Power Snatch

+ 1 OHS

+ 1 Mid-Hang Snatch*

* Practice getting under the bar

WOD

17min AMRAP:

40 Burpees

30 Snatch 35/20kg

30 Burpees

30 Snatch 60/35kg

20 Burpees

30 Snatch 75/45kg

10 Burpees

Snatch 95/55kg, as many reps as possible

17min AMRAP:

40 Burpees

30 Mid-Hang Snatch 20/15kg

30 Burpees

30 Mid-Hang Snatch 40/25kg

20 Burpees

30 Mid-Hang Snatch 50/30kg

10 Burpees

Snatch 55/35kg, as many reps as possible

Warm-up

Working in partners

3 Rounds 10,8,6reps of:

Deadlifts (increasing weight each round)

Vertical Body Weight Jumps

Session Equipment: Barbell, Rings, Pull-up Station 

Strength

A.  Deadlift 5 x 5,3,1,5,3,1, 30×0, :100

Suggest: wk1: 75%, 80%,85%, 80%, 85%, 90%

Note: If your following this program your 1RM Deadlift should be:

m: 2.3* Body Weight

w: 2* Body Weight

B-1 KB/DB Walking Lunges 4x 8-10 (ea leg), 20×0, :60

B-2 Standing Goodmorning 4x 6-8, 30×0, :60

A.  Deadlift 5 x 7,5,3,7,5,3, 30×0, :100

Suggest: wk1: 70%, 75%, 80%, 75%, 80%, 85%

Note: If your following this program your 1RM Deadlift should be:

m: 1.8* Body Weight

w: 1.5 Body Weight

B-1 KB/DB Walking Lunges 4x 6-8 (ea leg), 20×0, :60

B-2 Standing Goodmorning 4x 6-8, 30×0, :60

Suggest: Comfortable weight. As the reps go down the weight goes up!

B’s are the same as Functional

WOD

“Team Thorium WOD 5 “Specific Gravity”

Partner WOD 12 Minute AMRAP :

90 Bar Facing Burpees (Bar @20cm Height)

42 Overhead Squats 35kg/25kg

21 Ring Muscle Ups

*Reps can be partitioned between you and your partner as you like. One Competitor works one rests.

90 Bar Facing Burpees (Bar @20cm Height)

42 Overhead Squats 30kg/20kg**

21 Pull-ups / Ring Rows

** If you drop the bar from overhead you will do 5 burpees

Warm-up

Lines and locomotions:

Trainers Choice

Session Equipment: Barbell, Rings, Ab-mat (for head), handstand wall,  Pull-up station

Gymnastics

Skill: Handstand

1. It all starts with basic push-up mechanics (vertical-forearms)

 – perform a push-up

– whereever your face touches the ground is where the top of your head should go in releation to your hands for the Tripod.

2. Tripod headstand – Apply the same vertical-forearm concept as the push-up to establish a solid base and to share the load (body weight) between all three points of the Tripod.

3. Tripod and change points of contact – take one knee off you elbow, then put it back.  Repeat with the other knee

4. Headstand – extend you legs into a hollow body shape (keep your feet above your hands)

5. Handstand with feet on box -push your head through the hole, just like push-press

6. Handstand with only one foot on box, other leg extended overhead

7. Wall walk – as you walk up the wall keep looking at you toes, this will help you maintain a hollow position

8. Wall facing handstand  – only your toes touching the wall

Gymnastics

3 Rounds :60/:30

L-Sit progressions: Straddle Alternating Leg raise FLR

Leavers: Skin the Cat (increase the height of the rings to make it harder)

Handstand:  Wall facing handstand holds (only toes touch the wall)

3 Rounds :60/:30

L-Sit progressions: Straddle Alternating Leg raise FLR. sit on a box if this is difficult

Leavers: Skin the Cat (tuck, feet on the ground with front and back leaver)

Handstand:  Wall facing handstand holds (only toes touch the wall)

WOD

“Cindy’s Sisters”

AMRAP in 5 mins:

5 Strict Pull Ups

7 Ring Push Ups

10 Narrow Squats

Rest 2 mins, then…

AMRAP in 5 mins:

5 HeSPU

7 Kipping Chest to Bar Pull Ups

10 Overhead Squats 20/15kg

“Cindy’s Sisters”

AMRAP in 5 mins:

5 Pull Ups / Ring Rows

7 Ring Push-ups (increase angle to make easier)

10 Squats

Rest 2 mins, then…

AMRAP in 5 mins:

5 HeSPU / Persian Press-ups on Sheena / Incline Push-ups

7 Chest to Bar Pull Ups / Pull-ups / Jumping Ring Pull-ups

10 Overhead Squats 20/15kg