Strength: 1 1/4 Back Squats

Gymnastics: Pistol Squat Progressions & RLDs

WOD: “Non-Reversible Reactions”

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

Movement Quality: Russian Dips, Ring Pull-ups

WOD:  “Shoulder Burner 2″

Olympic: EMOM Cleans & Jerk

Strength & Power: Clean Pulls & Forward Bounds

CrossFit Engine Work: “Love that 30sec”

Strength: Bench 1 1/4 & DB Rows

WOD: “Will Power”

Olympic: 2-Position Power Snatch

Olympic: Pressing Snatch & OHS

WOD: CrossFit Games 12.4

Strength: Deadlifts

Strength: Front Foot Step-ups

Gymnastics: Ball-ups

WOD:  “Patner Running Beat Down”

Lines and Locomotions

Fundimental Gymnastic Positions: L-sit, Back Leaver, Planch, Front Leavers

Gymnastics: Kipping HeSPU practice

WOD: “Double Unders and Dumbbells”

Warm-up

3 Rounds YGIG:

10 Wall Balls

10 Down and Ups

Session Equipment: Barebell, Squat Rack, Wall Ball

Strength

A.  Back Squat 1 1/4, 5 x 4-6, 31×0, :60

suggest: start at 75% of 1RM

A.  Back Squat 1 1/4, 5 x5-7, 31×0, :60

suggest: focus on good form for all reps

A. Back Squat 1 1/4, 4 x 7-9, 31×0, :60

suggest: focus on good form for all reps

Gymnastics

B-1 Pistol Squats 3 x 8-10ea leg, 20×0, :60

B-2 BB Pause RDL 3 x 8-10, 21×0, :60

B-1 Pistol on box / Lateral Step-up, 3 x 6-8ea leg, 20×0. :60

B-2 BB Pause RDL 3 x 10-12, 21×0, :60

WOD

“Non-Reversible Reactions”

14min YGIG Partner AMRAP:

:30 Wall Balls

:30 Seconds Down Ups

In 1st minute Competitor 1 performs 30 seconds max effort Wall Balls, then 30 seconds max effort Down Ups

In 2nd minute Competitor 2 performs 30 seconds max effort Wall Balls, then 30 seconds max effort Down Ups

In 3rd minute Competitor 1 performs 30 seconds max effort Wall Balls, then 30 seconds max effort Down Ups

In 4th minute Competitor 2 performs 30 seconds max effort Wall Balls, then 30 seconds max effort Down Ups

Etc for 14 minutes. Score is total number of reps completed.

Competitor 1 180 Wall Balls, 100 Down Ups

Competitor 2 150 Wall Balls, 120 Down Ups,

Score would be 550 reps in total.

Warm-up

Sumo Deadlift High Pull Tekkers:

10 KB Sumo Deadlifts

10 KB Sumo Deadlift High Pulls

15-10-5 reps of:

Push-ups

KB SDHP

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

Strength

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

A. Behing the neck Push-Press 6x 5,4,4,3,3,2, 20×0, :90

B. Strict Pull-ups (weighted), 6x 6,6,5,5,4,4 30×0, :60

A. Behing the neck Push-Press 5 x 5-7

If you have strict pull-ups perform:

B .Strict Pull-ups 5x 5-7, 30×0, :90

-if not-

B. Iso hold Pull-ups (:10sec top), 5x 2-4,  5,0,0,10, :60

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

Movement Quality

EMOM 10minutes

odd min: :30sec Russian Dips on Boxes

even min: :30 Ring Pull-ups (aim to pull to sternum)

EMOM 10min

odd min: :30sec Dips on Boxes / Feet on ground

even min: :30 Ring Pull-ups / Jumping Ring Pull-up with controlled eccentric*

* if you fail to control the eccentric switch to ring rows.      

WOD

“Shoulder Burner 2”

10min AMRAP

3-6-9-12-15-18-21….reps of:

SDLHP 45/35kg

Push-ups

10min AMRAP

3-6-9-12-15-18-21….reps of:

KB SDLHP 24/16kg

Push-ups

Same as Functional

use a comfortable weight for both

Warm-up

With a bar (20/15kg)

5 Rack Delivery

5 Strict Overhead Press

5 Tall Muscle Clean

5 Push-Press

5 Mid-hang Power Cleans

5 Push-Jerk

5 Power Clean from mid shin

Session Equipment: Barbell, Handstand board 

Olympic Lifting

A. EMOM 10min Power Clean and Push Jerk (2+1) @75%

B-1 Clean Pulls (controlled and deliberate) 5×3, 20×0, 1:40

– @ +50% over best clean weight in A (yes, heavy!!).

B-2 Forward Bounds for max distance, 5×5, xxxx, :60

A. EMOM 10min Mid-hang Power Cleans and Push-Jerk (2+1)

B-1 Clean Pulls 5×3, 20×0, 1:40

B-2  Forward Bounds for max distance, 5×5, xxxx, :60

CrossFit Engine Work

“Love that 30sec”

4 RFT:

5 Hang Power Cleans 70/50kg

7 Front Squats 70/50kg

9 HeSPU

rest: 30sec

Same as Performance

weight on bar is 60/40kg

4 RFT:

5 Hang Power Cleans 50/30kg

7 Front Squats 50/30kg

9 Push-press 50/30kg

rest: 30sec

Warm-up

3 Rounds of:

5 Squat Jumps

10 V-ups

15 KBS

Session Equipment: Bench, Barbell, Squat Rack, Kettlebell/Dumbbell, Rower, Pull-up bar, Box

Strength

A-1 Flat Bench 1 1/4, 4 x 5-7, 31×0, :60-:90 (wk1: 70-75% 1RM)(wk2:70-75% 1RM)

A-2 B/O DB/KB Row 4 x 6-8, 30×0 :60

A1. Flat Bench 1 1/4, 4 x 6-8, 31×0, :60-:90

A-2 B/O DB/KB Row 4 x 8-10, 30×0 :60

CrossFit Engine Work

“Will Power”

‘In teams of 3:

Complere 3 rounds each of:

Row 250m

and 3 Rounds of:

5 Deadlifts 120/80kg

10 TTB

15 Box Jumps

2minutes Rest and Walk around (stay moving)

1 round = Row 250m and then do 3 rounds of the 5-10-15reps.  Reapeat 3 rounds

weight on the bar = 100/70kg

In teams of 3:

Complere 3 rounds each of:

Row 250m

and 3 Rounds of:

5 Deadlifts 80/50kg

10 TTB/K2E/Hanging Knee Raises

15 Box Jumps

2minutes Rest and Walk around (stay moving)

1 round = Row 250m and then do 3 rounds of the 5-10-15reps.  Reapeat 3 rounds

use a comfortable weight

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, Rings, Wall Ball, Skipping Rope  

Olympic

A. 2-Position Power Snatch, 7 x2 , :90

rep1: from the floor

rep2: from mid-hang

Suggest: wk3: 70%

B. Pressing Snatch + OHS 5 x (1+4)*

Note: The pressing snatch will dictate the load of the OHS.  This is not about chasing weigh in your overhead squat, its about practiving the recieving position of your snatch.  DO NOT CHASE weight, think about pressing under the bar and performing the OHS repetitions with speed.  Further reading and videos here

A. Segmented Power Snatch + mid-hang Power Snatch 6 x (1+1), :90

Either Perform:

B. OHS 5x 3-4, 30×1,  :60-90 (55-65%)

OR

B. Front Squat 5x 3-4, 30×1, :60-:90 (75-80%)

* Choose the exercie that suited to your ability

WOD

CrossFit Games 12.4

Complete as many rounds and reps as possible in 12 minutes of:

150 Wall balls (20 lbs to 10′ target)

90 Double-unders

30 Muscle-ups

3 Strict Pull-ups + 3 Strict Dips = 1 Muscle-up

Complete as many rounds and reps as possible in 12 minutes of:

150 Wall balls 9/5kg 10/9′

90 Double-unders  ( 3 singles = 1 DU)

30 Pull-ups / Ring Rows

30 Dips / Push-ups / Incline Push-ups

Warm-up

3 Rounds

10 Deadlifts (light weight)

10 Reverse Lunges on each leg

Session Equipment: Barbell, Reebok step, Pull-up Station, Kettlebell 

Strength

A. Deadlift from podium 2′, 6 x 4,3,2,4,3,2, 30×0, :100

Suggest: Percentages for each set should be: 80%, 82.5%, 85%, 82.5%, 85%, 87.5%

B-1 BB FF Step-ups mid-shin , 3 x 6-8, 21×0, :60

B-2 Ball-up, 3 x 8-10, 30×1, :60

A. Deadlift from podium 2′, 6 x 5,4,3,5,4,3, 30×0, :100

if you know your percentages:

wk3:  65%, 70%, 75% ,70%, 75%, 80%

* if you can not safely perform a deadlift form a podium, simply perfrom a conventinal deadlift with no podium.  NO rounded backs in the starting position please.

B-1 BB FF Step-ups mid-shin , 3 x 8-10, 21×0, :60

B-2 Ball-up, 3 x 5, 30×1, :60

OR

B-2 Strict K2E, 3 x 5-10, :60

WOD

3 Rounds of:

P1: Run 400m

P2: AMRAP

9 KBS 32/24kg

12 KB Goblet Squats 32/24kg

When P1 returns P2 will then run while P1 AMRAPS.  When P2 returns they continue on from where they left off.

Who can score more rounds/reps?

Warm-up

Lines and locomotions:

Flat back Crawl

Round Back Crawl

Hand Jump overs (right) – tuck handstand as slow as possible

Spiderman Crawl

Hand Jump overs (left)

Swimming Spiderman Crawl

Catapilar walk (frizbee)

Session Equipment: P-bars, Rings, Ab-mat (for head), Pull-up Station, Dumbbells and Skipping Rope

Gymnastics

Fundimental gymnastic positions

3 Rounds :30/30

Vertical Push: L-sit progressions: L-Sit on P-bars

Vertical Pull: Back Leaver progressions:  Straddle / Half Extended

Horizontal Push: Planch progressions: Crow Pose

Horizontal Pull: Front Leaver Tuck position on rings

CrossFit Hackney Levels: L-sit

Movement: Tuck position :15sec

Functional: m:15sec, w:10sec,

Sport: m:30sec, w:20sec

Performance:  Press to Handstand on parallettes

For leaver progressions start here:

Fundimental gymnastic positions

3 Rounds :30/30

‘L-sit progressions: L-Sit on P-bars tuck position

Back Leaver progressions:  Flat Tuck on rings (rings low to the ground)

Planch progressions: Frog Stance (titter totter) / Crow Pose

Front Leaver on Rings or Inverted hangs

WOD

“Double Unders and Dumbbells”

For time:

100 DU

50 DB/KB Renergade Rows

75 DU

50 DB/KB Squats

50 DU

50 DB/KB Push-Press

25 DU

50 DB/KB Lunges

** Choose a weight that you can use for all exercises.