Strength: 1 1/4 Back Squats

Gymnastics: Pistol Squat Progressions & RLDs

CrossFit Engine Work: Row, KBS and DU

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

Movement Quality: Russian Dips, Ring Pull-ups

WOD: “Push’n Pistols”

Olympic: EMOM Cleans & Jerk

Strength & Power: Clean Pulls & Forward Bounds

WOD: “2014 Regionals Event 4”

Strength: Bench 1 1/4 & DB Rows

WOD:”Team Thorium WOD 4: Termal Expansion”

Olympic: 2-Position Power Snatch

Olympic: Pressing Snatch & OHS

WOD: “CrossFit Games 12.5”

Strength: Deadlifts

Strength: Front Foot Step-ups

Gymnastics: Ball-ups

Partner WOD: “Running on Air”

Lines and Locomotions

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

Gymnastics: Kipping HeSPU practice

WOD: “Perfect TTB”

Warm-up

3 Rounds of:

15 KBS

1min AMRAP DU

Session Equipment: Barebell, Squat Rack, Box, Kettlebell, Skipping Rope

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

CrossFit Engine Work

In groups of 3:

These are all out 100% efforts, do not put the KB down or rest between exercises.

3 RFT:

250 m Row

15 KBS 32/24kg

30 DU

15 KBS 32/24kg

30 DU

rest 2min

Warm-up

10 Reverse Lunges on each leg

10 Push-ups

-then-

Mobility: Calve stretch and hamstring stretch

-then-

Pistol Squat Tekkers and Scales

– Heel elevated

– Using a gymnastics ring for support

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

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

“Push’n Pistols”

12min AMRAP:

20 Push-ups

10 Alt Pistols

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

WOD

“2014 Regionals Event 4”

21-15-9-6-3 reps for time of:

Strict HSPU

Front Squats 90/57.5kg

Bar Facing Burpees

20min time cap

21-15-9-6-3 reps for time of:

STOH 50/30kg

Front Squats 50/30kg

Bar Facing Burpees

Warm-up

3 Rounds with empty bar (20/15kg)

5 Hang Power Cleans

5 Push-Press

5 Push-Jerks

Session Equipment: Bench, Barbell, Squat Rack

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

‘Team Thorium WOD 4 “Thermal Expansion”

12 Minute EMOM

5 Hang Power Cleans &

5 Shoulder to Overhead

You and your partner pick your own weight, 2 bars are to be used.

The Score is the combined weight that the 120 reps are completed with: e.g. Competitor A uses 60kg throughout, Competitor B uses 55kg throughout, the score is 115kg. You complete the EMOM at the same time. Videos must be taken from side angle on this to show elbows through on the Hang Clean and full extension, lock out. Same weight to be used throughout.

All 5 Hang Power Cleans must be completed before moving onto Shoulder to Overheads.

You can drop the bar between reps.

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

rep1: from the floor

rep2: from mid-hang

Suggest: wk4: 75%

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 PREP:

10min to warm-up Thruster and Kipping Pull-ups

suggest:

10 Thrusters 20/15kg

5-10 Pull-ups

6 Thrusters (increase weight)

5-10 Pull-ups

4 Thrusters (at working weight)

5-10 Pull-ups

WOD

7min AMRAP:

3,6,9,12,15….reps of:

Thruster 45/30kg

Chest to bar Pull-ups

7min AMRAP:

3,6,9,12,15….reps of:

Thruster 40/25kg

Pull-ups / Ring Rows

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

Partner WOD:

“Running on Air”

YGIG 4 Rounds each of:

10 Back Squats 80/60kg

20 Air Squats

200m Run

P1 completes a round and then “high-fives” P2 before they start their round

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

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

“Perfect TTB”

10 Rounds of:

5UB TTB

10 Ring Dips

 pre-WOD Test: Strict Dips: m:10, f:5; if not you MUST scale

pre-WOD Test: Strict TTB: m:10, f:5; if not you Must Scale

10 Rounds of:

5UB TTB/K2E/Hanging Knee Raises

10 Ring Dips / Box Dips / Push-ups