Strength: Back Squats

Gymnastics: Pistol Progressions

WOD: Toe-2-Bar Machine

Strength: Behind the neck Press, Sternum Chin-ups

Movement Quality: V-ups, Press-ups, Blocking Beat Swings

WOD: Bodyweight Sevens

Olympic: 4-Point Clean

Strength: Halting Deadlifts

Gymnastics: Strict K2E

CrossFit Engine Work: Box Jump step down AMPRAP

Strength: Bench and Inverted Rows

Movement Quality: TGU, Blocking Burpees

WOD: London Box Battles WOD 3

 Olympic: Tall Snatch, Segmented Power Snatch

Strength: E2MOM Front Squats

CrossFit Engine Work: Row, Front Squats and Down and Ups

Strength: Snatch Grip Deadlifts, Step-ups and Back Extensions

WOM: Elizabeth

Gymnastics: Lines and Locomotions

Gymnastics: Shoulder pre-/re-hab for stong and healthy shoulders

WOD: Partner DU and Burpees

Warm-up

15 Hinge, Touch, Drop, Extend (squat)

SKILL TEST: :60sec ME Air Squats (Movement lvl 1 required 30reps)

-then-

What is neutral spine and midline stabalisation?  “Brace”, “Get Tight,” “Engage your core”

Hollow Dish Holds

Teach bracing for back squat and breathing technique.. GET TIGHT!

Strength

A. Controlled Back Squat 4 x 8-10, 40×0, :60

Suggest: first set start at 60% of 1RM, then increase slowly (5-10% each set). Chase perfect form, not weight.

BONUS ROUND:  :60 ME Power Output Back Squats, choose your weight (Box Battles practice)

Score = weight x number of repititions

A. Controlled Back Squat 4 x10-12, 40×0, :60

Suggest: focus on good form for all reps, start at 50% of 1RM and build solowly. If your form is not perfect, lower the weight.

BONUS ROUND: :60 ME Power Output Back Squats, choose your weight

Score = weight x number of repititions

A. Controlled Back Squat, 3 x 12-15, 40×0, :60

Suggest: focus on good form for all reps

BONUS ROUND: :60 ME Power Output Back Squats, choose your weight

Score = weight x number of repititions

Gymnastics

(Pistil progressions: Working on single leg strengh and balance. Catapillar walks will improve hamsting flexibility as well as core strength for TTB, Kipping and Burpees)

B-1 Reverse Kneeling Lunge* 3 x 10-12, 21×0, :60

B-2 Catapillar Walks (feet on frizbee), 3 x 15-20m, :60

*Rear foot must not touch the ground

B-1 Reverse Kneeling Lunge, place foot on ground or toe squat

B-2 Catapillar Walks (feet on frizbee), 3 x 15-20m, :60

WOD

‘The focus must be on “high quality” repitions. Never practice shitty form! If you start to break down, scale the movement.

For Quality: Toe-2-Bar Machine

100 TTB

Performance Skill Test:

20UB reps

Scale appopriatly and “never hold a shitty position”

100 TTB

Sport m:10UB Strict TTB reps

f: 5UB Strict TTB  Reps

75 TTB

K2E->Hangining Knee Raises-> V-ups->Dbl Crunches

Skill Test:

Functional:

m: 10UB Strict K2E

f: 5UB Strict K2E

Movement:

10UB Strict knees to waist

Warm-up

2 Rounds of:

:30sec Crab walks

:30sec Hollow Dish Holds

:30sec KBS

:30sec Bear Walks

Strength

(If your flexibility is a limitation you will need to perform the press from the front and work on this weakness.)

A-1 Strict Behind the Neck Press, 4 x 8-10, 30×0, :60

A-2 Sternum Chin-ups, shoulder width grip, tight dish position 4 x 8-10, 30×1, :60*

 *Only add weight if you can get your sternum to the bar

A-1 Front to Back Strict Press, 4 x 8-10, 30×0, :60

A-2 Eccentric Chin-up, 3-point pause (sternum, 90* bend in elbows, just off lock), 4 x 1-2*

* 5sec pause at each point, do not go to failure

A-1 Front to Back Strict Press, 4 x 8-10, 30×0, :60

A-2 Eccentric Chin-up, 4x 1-2**

** Try to hold top position for :05-:10sec and then lower yourself as slow as possible.  NO BANDS ALLOWED.  If you can not perform chin-ups you must:

A-2 Inverted Rows 4 x 2-3, (iso holds, top mid and just off lock, make them as hard as possible, vertical straps) :60

Movement Quality

EMOM 12min (3rounds)

min 1:  :30sec Dish to V-ups

min 2: :30sec Ring Press-ups* (rings at knee height, vertical straps)

min 3: :30 Blocking Beat Swings (lifting stap between heels, kipping)

* Quality movement is full depth and ring turn out (RTO) lock-out at the top of each push-up

min 1: :30sec Dish-to-V-ups / Dbl Crunch

min 2: :30sec Deficit Push-up on parallettes or KB Push-ups / Incline Push-ups on box

min 3: :30 Blocking Beat Swings (lifting stap between heels, kipping)

min 1: :30sec Hollow Dish Holds (shorten leaver length is required)

min 2: :30sec Push-ups / Incline Push-ups on box

min 3: :30 Active/Passive hanging shrugs

WOD

5 rounds for time (12min time cap) of:

7 Deficit handstand push-ups*

7 knees-to-elbows

7 burpees

7 pull-ups

* (m: 20kg+15kg weight plate) (f:20kg+10kg weight plates)

If you can not do strict reps you don’t have a licence to kip reps!

‘Pre-WOD Test 1:

M: Can you do 10 Strict “high quality” pull-ups?

F: Can you do 5 Strict “high quality” pull-ups?  If not you MUST scale to KBS 24/16kg.

Pre-WOD Test 2: Can you do 3 strict “high quality” HeSPU?  If not you must scale to push-ups.

Same as Performance except HeSPU are not from deficit

5 rounds for time of:

7 Persian Push-ups -> Incline Push-ups

7 Knees-to-elbows -> Knee Raises -> V-ups

7 Burpees

7 KBS (American) 20/12kg

Same as Functional, KBS comfortable weight and height

Warm-up

KBS Tekkers

Test: 1 Round ME KBS

Movement: 25UB Russian reps m:20kg f:16kg

Functional: 30UB American m:24kg f: 20kg

Sport: 30UB American  m: 32kg f: 24kg

Performance: 100 Snatches < 5min m: 24kg f: 16kg

Work in partners

Floor Drill: Knees to elbows with a stick

– aim to perform 10 reps on your back with stick overhead

– aim to perform 10 reps with partner holding stick in place above your head

– Teach 4-point clean –

Olympic Lifting

A. 4-Point Clean, 5 x4, :90

rep1: mid hang, rep2: above knee, rep3: mid-shin, rep4: floor

B-1 Halting Clean-grip Deadlift (3sec mid-thigh) 4 x 3-4, :90

B-2 Strict Knees to Elbows 4 x 6-10, 30×1 :60

A. Segmented Clean (mid hang pause :3sec), 5 x5, :90

B-1 Halting Clean-grip Deadlift (3sec mid-thigh), 4 x5, :90

B-2 Strict Knees to Elbows, 4 x 6-8, :60

* If you struggle with strict knees to elbows simply raise your knees as high as possible

CrossFit Engine Work

Maximum Aerobic Power (Oxidative)

10min Box Jump step downs AMRAP:

(Find score by multiplying Body Weight (kgs) by repetitions by box height 20′ = 0.5m, 24’=0.61)

Taken from: http://optexperience.com/september-1-2014/

Warm-up

TGU Tekkers

KB-Snatch Tekkers

Bench and Inverted Row Tekkers

Strength

Working in Groups of 4people:’

A-1 Flat Bench with Pause, 4 x 8-10, 31×0, :60 (wk1: 55-65% 1RM)

A-2 Inverted Row on Barbell in Rack*, Pronated Grip and feet on weightplates or box, 4 x 8-10, 31×0, :60

A-1. Flat Bench with Pause, 4 x 8-10, 31×0, :60-:90

A-2.  Inverted Row on Barbell in Rack*, Pronated Grip, 4 x 6-10, 31×0, :60-:90

* Bend your legs to make it easier

Movement Quality

Work in groups of 3 (one person on each exercise):

3 Rounds of :45/:30 (12min)

ME L-hand Turkish Get Ups

ME R-Hand Turkish Get Ups

ME Blocking Burpees (place a lifting strap between heels)

* Choose appropriate weight for TGU

WOD

London Box Battles WOD 3

10min AMRAP:

Group A:

30 Box Jumps 24/20’

20 KB Snatch (10ea arm) 24/16kg

30 Burpees

20 Wall Balls 9/7kg 10/9’

30 Burpees

20 KB Snatch (10ea arm)

30 Box Jumps

30 Box Jumps 24/20’

20 KB Snatch (10ea arm) 16/12kg

30 Burpees

20 Wall Balls 9/7kg 10/9’

30 Burpees

20 KB Snatch (10ea arm)

30 Box Jumps

30 Box Jumps 24/20’

20 KBS 16/12kg

30 Burpees

20 Wall Balls 7/5kg 9/7’

30 Burpees

20 KBS

30 Box Jumps

Warm-up

10 Shoulder dislocations

5 Tall Muscle Snatch

5 Mid-hang Power Snatch

5 First Pull (mid-shin to mid-hang)

5 Segmented Power Snatch (3sec pause @ mid-hang)

5 OHS

Explosive jumps

Start by kneeling on the floor.  Can you jump onto your feet?  Try to use your arms to help.

Olympic

A. Tall Muscle Snatch* 3 x3-4, :60

B. Segmented Power Snatch + OHS 5 x(3+2), :90

(wk1: 50-60%)

* a small dip is acceptable in the tall muscle power snatch

A. Tall Muscle Snatch 3 x3-4, :60

B. Mid-hang Power Snatch + Segmented Power Snatch 5 x (2+1) , :90

Strength

E2MOM 10min (5rounds)

5 Pause Front Squat, 23×0 (STRICT :3sec pause at absolute bottom depth, muscles remain on tension)

E2MOM 10min (5rounds) 

 5 Pause Front Squat  31×0 (STRICT :1sec pause at absolute bottom depth)

CrossFit Engine Work

Maximum Aerobic Power (Phoshahen)

12min AMRAP (:30/:30)

‘Working in groups of 3 (of same level), take it in turn to complete a round each:

Complete 4 Rounds each:

250m Row

6 Front Squats* 75/55kg

8 Down and Ups

*bar starts on the floor, you may squat clean the first rep and count it as squat 1.

Front Squats 65/45kg

Front Squat 50/30kg

Front Squat comfortable weight

Warm-up

‘2 Rounds of:

:30sec Hollow Dish Holds

:30rest

:30sec Superman Holds

:30rest

-then-

2 Rounds of:

:30 Hollow Rocks

:30rest

:30 Superman Rocks

:30rest

-then-

Snatch-grip Deadlift Tekkers

Strength

A. Snatch-grip Eccentric Deadlift, 5x 5-6, 60×0, :100

* Chase time under tension and quality form, not weight.

B-1 KB/DB Mid-Shin FF Step-ups, 3 x 12-15, 21×0, :60

B-2 45* Back Extensions, 3 x 15-20, 30×0, :60

Suggest: Take some fish oils after this workout: DHA aids recovery

A.  Snatch Grip Eccentric Deadlift*, 5x 8-10, 40×0, :100

B-1 KB/DB Mid-Shin FF Step-ups, 3 x 12-15, 21×0, :60

B-2 Heavy Russian KB Swings 3 x 15-20, :60

* if you can not safely perform a snatch grip deadlift, simply perform a conventinal deadlift for the same sets and reps.  NO rounded backs in the starting position please.

WOM

‘WOM: Elizabeth

21-15-9

Clean 62.5/40kg

Ring Dips

‘Pre-WOD tests: Can you do

m: 10UB “high quality” ring dips

f: 5UB “high quality” ring dips?

If you fail these tests before the WOD you MUST scale the movements.

Same as Sport (pre-WOD tests)

Elizabeth

21-15-9

Clean 50/30kg

Deficit push-ups / Sheena push-ups / Incline push-ups

21-15-9

Deadlifts 60/40kg (challenging weight)

Sheena push-ups / Incline push-ups

Warm-up

Lines and Locomotions:

– Crawling Flat Back

– Hand Jump Overs

– Bear Walk

– Pike to Inch worm with press-up

– Crab Walks

Tabata Hollow Holds 8 x 20:10

Someone who can complete a Tabata hollow hold or hollow rock (eight intervals of 20 seconds of work and 10 seconds of rest) without loss of form and assuredly you have found someone with superior core strength.

Gymnastics

This initial gymnastics phase is design to build an awareness of shoulder position and improve overall shoulder strength.  Consider this phase shoulder pre/re-hab work essential to shoulder health.

“Do as much quality work as you can per day (as time and fatigue allow) and you will improve.  Practice does not make perfect. Perfect practice makes perfect” [Overcoming gravity, Steven Low]

3 Rounds of: (18minutes)

Ring Turn Out (RTO)

Horizontal Push

:30sec Scapular Ring Push-ups, with RTO, (never bend the elbows)

:30sec  Ring Push-ups, with RTO

rest :60

Horizontal Pull

:30sec Inverted shrugs on bar, (never bend the elbows)

:30sec Inverted Rows on bar (feet on weights to increase difficulty)

rest :60

Vertical Push

:30sec Straight Arm Ring Holds, with RTO, (never bend the elbows)

:30sec Strict Ring Dips, with RTO (deeper the better)

rest :60

Vertical Pull 

:30sec Scapular Pull-ups, (never bend the elbows)

:30sec Strict Pull-ups

rest :60

Horizontal Push

:30sec Scapular Push-up on sheena, (never bend the elbows)

:30sec Push-ups on sheena / Incline Push-up

rest :60

Horizontal Pull

:30sec Inverted shrugs on bar, (never bend the elbows)

:30sec Inverted Rows on bar

rest :60

Vertical Push

:30sec Straight Arm Ring Holds, with RTO, (never bend the elbows)

:30sec Bottom of Dip Ring Holds, with RTO

rest :60

Vertical Pull 

:30sec Scapular Pull-ups

:30sec Strict Baby Pull-ups

rest :60

*if you can not hold a straight arm ring hold use a band to help hold the rings together.

WOD

Working in partners.  Both athletes must complete all repititions.  Both athletes perform 50 DU and then both athletes take it in turn to complete 10 Over you partner burpees.

50 DU

10 Over you partner Burpees each

40 DU

10 Over you partner Burpees each

30 DU

10 Over you partner Burpees each

20 DU

10 Over you partner Burpees each

10 DU

10 Over you partner Burpees each

3 x Single Skips = 1 DU