Strength: Back Squats + OHS

Gymnastics: Pistol Progressions

WOD: “Helen” fitness levels test

Strength: Behind the neck Press, Sternum Chin-ups

Movement Quality: GHD-Sit-ups, Dips, Blocking Beat Swings

CrossFit Engine Work: “The Work” = row, push-press, burpees

Olympic: 2-Point Clean

Strength: Halting Deadlifts

Gymnastics: Strict K2E

WOD: “Beat Down Karen”

Strength: Bench and Inverted Rows

Movement Quality: TGU, KB Clean & Press, Blocking Burpees

WOD: “Annie”

 Olympic: Tall Snatch, Segmented Power Snatch

Strength: E2MOM Front Squats and Planks

CrossFit Engine Work:”The Elizabeth Ladder”

Strength: Snatch Grip Deadlifts, Step-ups and 45* Back Extensions

CrossFit Engine Work: Tabata Deadlifts, Box Jumps, STOH, DU

Gymnastics: Lines and Locomotions

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

WOD: “10min Abs”

Warm-up

3 Rounds of:

:30sec Hollow Rocks

:30sec Air Squats

:30sec Hold bottom of squat

Session Equipment: Squat Rack, Barbell, Frizbee, Kettle Bell, Pull-up Station/Rings

Strength

A. Controlled Back Squat 5 x 6-8, 40×0, :60

suggest: start at 70% of 1RM

A. Controlled Back Squat 5 x8-10, 40×0, :60

suggest: focus on good form for all reps

A. Controlled Back Squat, 4 x 10-12, 40×0, :60

suggest: focus on good form for all reps

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 12-15, 21×0, :60

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

*Rear foot must not touch the ground

B-1 Scale: Place foot on ground and/or a ring for support

B-2 Scale: No push-up

WOD

SKILL TEST Helen:

3 Rounds

400m Run

21KBS 24/16kg

12 Pull-ups

Sport: m:<7:45 f:<8:15 Rx

Performance: m:<6:45 f:<7:15 Rx

Functional: m:<9:00 f:<10:30 Rx

Ring Rows

Movement: m:<11:00 f:<13:00

Warm-up

Push-up tekkers

– Actice shoulders: upper back should be rounded

– Cubit width hand placement

– Keep forarms vertical to the floor

– Slightly turn your hands outward (fingers point to 11 and 1 O’clock) – This will force your elbows to stay close to your body as you perform you press-ups

– Chest and quads to floor and full lock out

In Partners Skill Test: ME UB reps

Movement: Push-ups m: 10UB f:5UB

Functional: Push-ups m: 20UB f: 10UB

Sport: Push-ups m:30UB  f:20UB

Performance: Ring Push-ups m: 40UB f:30UB

(one person judge repetition quality)

Session Equipment: Squat Rack, Barbell, Pull-up station, GHD/Ab-mat, Ring/Box dips, Rower

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 6-8, 30×0, :60

A-2 Sternum Chin-ups* (weighted), Shoulder width grip, tight dish position 4 x 6-8, 30×1, :60

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

A-1 Front to Back Strict Press, 4 x 6-8, 30×0, :60

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

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

A-1 Same as Functional

A-2 Eccentric Chin-up, 4x 1-3**

** 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 4-6, (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 GHD Sit-ups

min 2: :30 Strict Ring Dip with RTO

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 dip

min 1: :30sec Straight Leg Ab-Mat Sit-ups

min 2: :30 Ring Push-ups (vertical straps), RTO

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

CrossFit Engine Work (16min cut-off)

Maximum Aerobic Power(Oxidative)

“THE WORK”

3 Rounds each of:

250m HARD Row:

3 Rounds of:

5 Push-Press 60/45kg

10 Over the Bar Burpees

rest :90sec

Warm-up

5 Front Squats

5 Tall Muscle Cleans

5 Tall Cleans

5 Mid-Hang Cleans

5 Segmented Cleans

Session Equipment: Barbell, Pull-up station, Wall Ball

Olympic Lifting

A. 2-Point Clean, 7 x2, 1:40

rep1: mid hang, rep2: floor

B-1 Halting Deadlift (3sec mid-thigh) 5 x 2-3, :90

B-2 Strict Knees to Elbows 4 x 10-12, :60

A. Segmented Clean (mid-hang :3sec), 5×4, 1:40

B-1 Halting Deadlift (3sec mid-thigh) 4 x 2-4, :90

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

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

WOD

“Beat Down Karen”

Find a partner you think you can beat…

The name of the game… who can do 150 Wall Balls in the least number of sets?

P1 does as many UB WB as possible. If they stop or drop the ball their turn is up.  P2 then does as many UB wall balls as they can.

Continue to take it in turns until both people have completed 150WB each.

Warm-up

Work in partners to complete 3 rounds not for time of:

10 Push-ups

10 Ring Rows

Session Equipment: Benches, Barbell, Squat Rack, Kettlebell, Skipping Rope

Strength

Working in Groups of 4people:’

A-1 Flat Bench with Pause, 4 x 6-8, 31×0, :60-:90 (wk3: 70-72% 1RM)

A-2 Inverse Row on Barbell in Rack*, Pronated Grip, 4 x 8-12, 30×0, :60-:90

* you can increase the dificulty by elevating your feet

A1. Flat Bench with Pause, 4 x 8-10, 31×0, :60-:90

A-2.  Inverse 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 Partners:

P1 starts on the KB and P2 starts on the Burpees

2 Rounds of:

:60sec ME Clean and Press R-hand*

:30sec rest

:60sec ME Blocking Burpees  (place a lifting strap between heels)

:30sec rest

:60sec ME Clean and Pess L-Hand*

:30sec rest

:60sec ME Blocking Burpees

:30sec rest

*KB starts on the gound.  Perform a Turkish Get-Up before starting each round of Clkean and Press

* Choose appropriate weight for TGU

WOD

“Annie”

50-40-30-20-10reps of:
DU
Ab-mat Sit-ups

3 Singles = 1 DU

Warm-up

2 ROunds of:

10 Band Pull Aparts

10 Band Shoulder Passthroughs

10 Band OHS

-then-

5 Tall Muscle Snatch

5 Mid-hang Power Snatch

5 Segmented Power Snatch

Session Equipment: Band, Barbell, Squat Rack, Ring/Box Dip station

Olympic

A. Tall Muscle Snatch* 3 x2-3, :60  (add weight to the bar if you can)

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

B. Segmented Power Snatch + OHS 5 x(3+1), :90

suggest: (wk3: 60-70%)

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

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

Strength

E2MOM 10min (5rounds) 

5 Pause Front Squat  23×0 (STRICT :3sec pause in the bottom at absolute bottom depth)

-then-

Hold a Plank :45sec

E2MOM 10min (5rounds) 

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

-then-

Hold a Plank :45sec

CrossFit Engine Work

“THE ELIZABTH LADDER”

15min AMRAP Working in Partners YGIG:

1,2,3,4,5,6 …. etc reps of:

Clean

Ring Dip

pre-WOD test: Can you strict “high quality” ring dips?

m: 10UB Strict Dips

f: 5UB Strict Dips

If not you must scale the movement (see functional)

pre-WOD test: Can you strict “high quality” box dips?

m: 10UB Strict Dips

f: 5UB Strict Dips

Clean 50/30kg (option to deadlift 70/50kg)

Strict Dips on Boxes /Press-ups / Incline Press-ups

Deadlifts 60/40kg (comfortable weight)

Push-ups / Incline Push-ups

Warm-up

3 Rounds of:

15 KBS

20 Alternating Reverse Lunges

Snatch Grip Deadlift Tekkers

Session Equipment: Barbell, GHD, Reebok steps, Box, Skipping Ropes

Strength

A. Snatch Grip Deadlift, 5x 3-5, 60×0, :100 (heavier than last week)

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

B-1 DB Mid-Shin FF Step-ups, 3 x 10-12, 21×0, :60

B-2 45* Back Extensions (weighted), 3 x 12-15, 30×0, :60

A.  Snatch Grip Deadlift*, 5x 6-8, 40×0, :100 (heavier than last week)

B-1 DB Mid-Shin FF Step-ups, 3 x 10-12, 21×0, :60

B-2 Heavy Russian KB Swings 3 x 12-15, :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.

CrossFit Engine Work

Maximum Aerobic Power (Phoshahen)

14minutes

6 Rounds of:

:20sec Deadlift  50/35kg

10sec rest

:20sec Box Jumps 24/20′

:10sec

REST 2min

6 Rounds of:

:20sec STOH 50/35kg

:10sec rest

:20sec DU

10sec rest

Weight on the bar 45/30kg

Weight on the bar 40/25kg

Comfortable weight on the bar

Box Jump a comfortable height

Warm-up

Lines and Locomotions:

Crab Walks

Kangaroo Hops

Spiderman Crawl

Bear Walks

Swiming Spiderman Crawl

Session Equipment: Pull-up station, inverted row station, sheena, rings

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 on Sheena

:30sec  Dive Bomb Press-ups on Sheena

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 Persian Push-ups

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

“10min Abs”

10min AMRAP of:

6 Weight Plate GTOH 25/15kg

6 TTB(^)

pre-WOD test(^): Can you do:

m: 10UB Strict TTB

f: 5UB Strict TTB

If not you must scale

10min AMRAP of:

6 Weight Plate GTOH 20/10kg

6 K2E->Knee Raises->Weighted Sit-ups