Snatch Day

Movement Quality: PowerCleans and Box Jumps

WOD: The London Box Battles – WOD 2

EMOM Push-Press

Strength: Chins and Behind the neck press

CFEW: Maximum Aerobic Power (Glycolytic)

Gymnastics – Handstand Focus

Movement Quality: Ido Portel Hanging Skills

CFE: Maximum Aerobic Power (Glycolytic)

Weeks 7/7: Improve leg strength

3RM or 1RM Back Squat Test

WOD: 3 Rounds for time

Horizontal Push and Pull – EMOM Bench and Rows

WOD: 15min AMRAP + 60Burpees

Power Snatch, Clean and Jerks

WOM: Jack (20min AMRAP) ouch!!

Gymnastics Ring Work- Muscle up skills

Gymnastics Conditioning

WOD: Chipper for time

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

A. Snatch 8sets:

set1: 70%x2

set2: 75%x1

se 3: 80%x1

set4: 85%x1

set5: 90%x1

set6-8: 85%x1x3

Start at 50% of you best weight last week and build up to a challanging weight. Try not to miss any reps.

8 sets

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.

Movement Quality

EMOM x 10min

even min: 3 Power Cleans 75%

odd min: 3 Box Jumps (max height), step down

Focus on speed and quality movement!!

Box Jump 24/20′

even min: Mid-Hang Power Clean

odd min: Box Jump 24/20′

even min: Mid-Hang Power Clean

odd min: Box Jump 24/20

WOD

London Box Battles Round 3 WOD 2

8min AMRAP:

5 Power Clean 70/50kg

10 HR Press-ups

25 DU

Same as Performance

8min AMRAP

5 Power Clean 60/40kg

10 HR Press-ups

25 DU

8min AMRAP

5 Power Clean 50/30kg

guys: 10 Press-ups

girls: 10 Incline Press-ups (20’ box)

50 Single Skips

Warm-up

 3 Rounds

Hollow Rocks – midline stability

Push-Press Tekkers – The Pressing Edge (part 3)

Strength

A. EMOM 10min 3reps Push-Press @ 70% of best weight pushed last week.

– remember the position from the dip-pause press over the last 2 weeks

B-1 Mixed Grip Chins* 4 x 5-7, 20×0, :60

B-2 Behind the neck, Snatch Press 4 x 5-7, 20×0, :60

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

A EMOM 3reps Push-Press (moderate weight)

B-1 Mixed-Grip Chins (with bands) 3x 6-8

B-2 Standing Military KB/DB Press 3 x 6-8, 20×0, :60

A. EMOM 3reps Push-Press (comfortable weight)

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)

Recap KB Snatch Tekkers

– then-

Working in teams of 2 YGIG:

16min AMRAP:

10UB Box Jumps 20/24′

15UB Burpees

10 KB – Snatch (5ea arm) 24/16kg

5UB Wall Balls 9/7kg

Take it in turnes to complete rounds.

Total score is combined number of rounds completed

KBS 20/12kg

KBS comfortable weight and height

WB comfortable weight

Gymnastics Warm-up

Dish Holds and then Hollow Rocks

– 10 tuck position

– 10 single leg straight

– 10 with arms overhead

– 10 both legs straight

Using your fingers to controll the handstand

– Kick-up to tuck position handstand

– Kick up to handstand

Gymnastics Skills

Gymnastics Circuit: 45/30 3 Rounds

Station 1: Handstand Walk 10-15m / Handstand Walk Towards wall

Station 2: L-Seated Parallettes holds (accumulate as much time under tension as possible) (scale with shorter levers)

Station 3: Shoulder taps agains wall

Station 4: Dish Holds (no rock)

Station 1: Handstand walks with feet on box

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

Station 3:  Handsting hold agains wall, shrugs -> weight shifts -> Shoulder taps

Station 4: Dish Holds

Movement Quality

EMOM 3 Rounds (6min)

even min: 5 Active Arch Hangs (hold arch 3sec at top)

odd min: 5 Tempo Strict HeSPU 52×1 (deficit if you can)

For the arch active hangs the emphasis should be on control and coordination. Do not try to add momentum to the movement. Learning how to engage the shoulders to draw the torso up and back.

The HeSPU work is a tempo with a 5 ct down, 2 in the bottom, explode up, 1 count between reps.

EMOM x 10min

even min: Arch Active Hangs -> Active hang without the arch

odd min: 5 Tempo  Deficit Push-up on KB  52×1

Same as Functionl.  If you struggle tp press-up simply focus on the eccentric movement.  Lower yourself in a nice hollow body position for the count of 5.  Pause and hold the bottom position for 2sec.  Drop to your knees to press-up and then restet to hollow for the next repitition.

CrossFit Engine Work

Maximum Aerobic Power (Glycolytic)

Work in groups of 3*

As soon as P1 finishes the push-ups P2 starts their row.  As soon as P2 finishes the push-ups P3 starts their row.  When returning from the run, you rest until the patner in front of you has finished their push-ups. You then start your next round.

16min to complete 4 rounds each (give 110%)

Row 250m

6 Burpees over the Rower

25 DU

6 Push-up

200m Run

* If your in a group of 2 people, aim to rest :60sec before comencing your next round.

 50 Single Skips

6 Burpees over the Rower

50 Single Skips

6 Push-up / Incline Push-ups

200m Run

Warm-up

Superhero complex:

3 Rounds of:

:30sec Spiderman static lunge on each leg

:20sec Superman hold 

:30sec Spiderman Crawl fwd and back

-then-

Learn how to spot a back squat!

Strength

wk7 of 7: Improve leg strength:

A. 15min to establish a 1RM Back Squat

B-1 KB/DB Walking Lunges 4 x 15-20 steps, 2010, :60

B-2 RDL 4 x5 30×0 @70% (of back squat)

A.  15min to establish a 3RM Back Squat

B-1 KB/DB Walking Lunges 4x 15-20

B-2 RDL 4 x 6-8

WOD

3 rounds for time of:

30 DU

20 KBS 24/16kg

5 Muscle-Ups

3 Rounds for time:

30 DU

10 KBS 24/16kg

5 Baby Muscle-ups

3 Rounds for time:

30 DU (3xsinlge – 1DU)

10 KBS 20/12kg

10 Burpees

Same as Functional

KBS a comfortable weight

Warm-up

3 Rounds Cindy for QUALITY

5 Pull-ups / Ring Rows

10 Push-ups

15 Air Squats

Rest :30sec between rounds

PERFECT TECHNIQUE.

Strength

EMOM 20min

even min: BB Flat Bench Press, 3reps @ 70% 1RM

odd min: Bent Over BB Row, Supinated Grip, 3reps @ 70% 1RM

* you may need to work in groups of 4. 2 people go on the minute and 2 people go on the :30sec.  Find people of equal strength (close as possible)

even min: BB Flat Bench Press 3reps (moderate weight)

odd min Bent Over BB Row, Supinated Grip 3reps (moderate weight)

even min: BB Flat Bench Press 3reps (comfortable weight)

odd min Bent Over BB Row, Supinated Grip 3reps (comfortable weight)

WOD

3 Rounds of:

5min AMRAP of:

“Strict Cindy”

5 Strict Pull-ups

10 HR Push-ups

15 Squats Jumps**

-then-

20 Burpees

** Squat Jumps – full depth squat and get your feet off the ground

*Complete 1 round of 5:00 AMRAP of “Strict Cindy”, then 20 burpees, then repeat 2 more times. Score is total rounds of Cindy in 15min and the total time taken to compete the 3 rounds (the last set of 20 burpees)

If you can not do strict pulll-ups scale to ring rows.

Cindy

5 Ring Rows

10 Push-ups / Incline Push-ups

15 Squat Jumps / Air Squats

Warm-up

Performance and Sport Warm-up for Power Snatch

Functional and Movement Warm-up for Mid-Hang Power Snatch

Olympic

‘A. Snatch 6sets:

set1: 60%x2

set2: 70%x2

set3: 80%x2

set4: 85%x2

set5: 90%x2

set6: 95%x1

B. Clean & Jerk (1+1) 5sets:

 60%x2, 70%x2, 75%x2, 80%x2, 85%x2

Aim to finish all working sets by 35:00

A. EMOM 12min Deadlift 2reps (80% last weeks weight)

B. Power Clean and Press 6 x (1+1)*

A. EMOM 12min Deadlift 2reps (comfortable weight, aim to increase with confidence)

B. Mid-hang Power Clean and Press 6 x (1+1)*

WOM

Jack

Complete as many rounds as possible in 20 minutes of:

10 Push-press 52.5/35kg*

10 KBS 24/16kg

10 Box Jumps 24/20′

* Bar starts on the floor

Push-press 45/30kg

Push-Press 40/25kg

KBS 20/12kg

Push-Press comfortable weight

KBS comfortable weight

Box Jump comfortable height

Warm-up

Gymnastics Skill

Practice muscle-up progressions

A-1 Muscle-up 4 x 2-3 or Baby Muscle-ups

A-2 Russian Dips on Boxes 4 x5

A-3 GHD Sit-ups 4 x 5-6 (as fast as possible)

A-1 Baby Muscle-ups 4 x 5

A-2 Russian Dips / Elbow Press-ups 4 x 5

A-3 GHD Sit-ups / Straight leg sit-ups on floor 4 x 5-6 (fast as possible)

Gymnastic Conditioning

2 Rounds of:

Max Effort Ring Dips

Max Effort Push-ups

Max Effort Strict Chin-ups

Max Effort Ring Rows

Rest 2min between rounds

2 Rounds of:

Scale: Dips, on boxes, or ring press-ups

Scale: Press-ups, incline press-ups

Scale: Chin-ups, use band

Ring Rows

WOD

for times:

Run 800m

(rest 1 min)

30 Wall Balls 9/7kg 10/9′

25 TTB

20 Wall Balls

25 TTB

10 Wall Balls

(rest 1 min)

Run 800m

TTB->K2E->Hanging Knee Raises->V-ups->Dbl Crunch