Strength: Back Squats Wave Loading

Gymnastics: Pistol Squat Progressions & RLDs

WOD: “Stability Challange”

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

Gymnastics: Kipping Handstand Practice

Benchmark WOD: “Diane”

Olympic: Clean and Jerk

Movement Qualift: Clean and Jerk Complex

WOD: “The Burpee:Rest Roatio”

Strength: Biacromial Bench & Benct Over Rows

Benchmark WOD: “Chealsea”

Olympic: Snatch doubles

Movement Quality: Snatch complex

WOD: “Horrible Existance”

Strength: Deadlifts

Strength: Lunges and Good Mornings

Benchmark WOD: “Mary”

Lines and Locomotions

Gymnastics: Handstand Practice

Gymnastic Circuit: L-sit progressions, skin the cat and handstands

WOD: “Lats on Fire”

Warm-up

3 Rounds:

5 Wall Facing Squats

5 KB Goblet Squats

10 OHS with a Stick

Session Equipment: Barebell, Squat Rack, Kettlebell

Strength

A.  Back Squat 5 x 5,3,1,5,3,1, 30×0, :100

suggest: wk2: 77.5%, 82.5%, 87.5%, 82.5%, 87.5%, 92.5%

Note: If your following this program your 1RM squat should be:

m: 1.75* Body Weight

w: 1.5* Body Weight

A.  Back Squat 5 x 7,5,3,7,5,3, 30×0, :100

suggest: wk2: 72.5%, 77.5%, 82.5%, 77.5%, 80.5%, 87.5%

Note: If your following this program your 1RM squat should be:

m: 1.2* Body Weight

w: 1* Body Weight

A. Back Squat 8,6,4,8,6,4, 30×0

Suggest: Comfortable weight. As the reps go down the weight goes up!

Gymnastics

Pistol Squat Test: On the first round of Pistol Squats shoot for an AMRAP:

Sport: 20UB (10each leg)

Performance: 50UB (25ea leg)

Still working on your pistols? Did you read the blog post Get Your Pistols Out?

B-1 Alternating Pistol Squats 2 x 8-10ea leg, 20×0, :60

B-2 BB RDL 3 x 6-8, 30×0, :60

B-1 Pistol Squats (or scaled versions on the floor) Pistol Squats 3 x 8-10ea leg

– Candle Stick Rolling

– Counter weight

– Heel elevated

– Using a Ring for support

B-2 BB RDL 3 x 6-8, 30×0, :60

W.O.D

“Stability Challange”

6 Rounds of:

[12,10,8,6,4,2] OHS 50/35kg

15 AKBS 24/26kg

KBS 20/12kg

Warm-up

In partners share a bar:

2 Rounds each:

1 Behind the neck strict press

3 Behind the neck push-press

5 Behind the neck push-jerk

* Dip and drive with the weight on your heels.

Deadlift Tekkers

– When the intensity increase can you maintain your form.  Make it robotic and focus on:

1. Drving the hip and knees back and having your shoulders over the bar

2. Keep pushing your knees back until the bar passes your knees

3. When the bar passes your knees bend your knees to take the bar to the floor.  Your shoulder MUST stay over the bar, do not sit back into a squat.

Session Equipment: Barbell, Squat Rack, Pull-up Station, Handstand Borad, Abe-mat

Strength

A-1 Behing the neck Push-Jerk 6×3, 21×0, :90

A-2 Strict Pull-ups (weighted), 6x 5,5,4,4,3,3, 20×0, :60

A-1 Behing the neck Push-Jerk 5 x 4-5

If you have strict pull-ups perform:

A-2 Strict Pull-ups (weighted) 5x 4-5, 20×0, :90

-if not-

A-2 Iso hold Pull-ups (:15sec top), 5x 1-3,  5,0,0,15, :60

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

Gymnastics

Skill Practice: Kipping Handstands

 1. Tripod holds (knees on elbows)

 2. Tripod Holds (kicking out to a push-up position)*

 3. Take it to the wall.  Setup for a wall walk and perfor a tripod  where you hands are.  Then kick up to the wall 45* (keep you eyes on your toes throughout the movement to maintain hollow position)*

 4. Move closer to the wall*

 5. Spin around to face away from the wall and practice

  – Kipping HeSPU knees to chest*

  – Kipping HeSPU frog kick*

Be paitient!!  Wait for the legs to extend and the hips to open before pushing with the hands.

CrossFit Engine Work

“Diane”

21-15-9

Deadlifts 102.5/70kg

HeSPU

Goal: Aim to finish sub 10min

Warm-up

2 Rounds of:

5 Strict Press

5 Push Press (focus on controlled dip, weight on heels)

5 Push Jerk

5 Split Jerk

-then-

5 Tall Muscle Cleans

5 Front Squats

5 Scarecrow Cleans – elbows up and out

5 Mid-hang Cleans – try to hit the scarecrow position before dropping under the bar

5 Segmented Cleans (3sec pause at mid-hang)

Session Equipment: Barbell, Box

Olympic Lifting

15min to work up to a heavy

2 Cleans + 1 Jerk

15min Clean and Push-Jerk (increase weight each set)

Each set complete 1 Hang Clean and 1 Push Jerk

Movement Quality

Clean Complex EMOM 10min:

1 Deadlift

+1 Squat Clean

+ 1 Mid-Hang Squat Clean

+ 1 Jerk

Suggest: aim to use 70-75% of best weight lifted in A.

10min EMOM:

1 Deadlift

+1 Mid-hang Power Clean

+1 Mid-hang Squat Clean

+1 Push-Jerk

CrossFit Engin Work

“The Burpee:Rest Ratio”

Working in Partners YGIG.  Both partners need to complete the following reps:

[6-5-4-3-2-1] Power Cleans 75/55kg

[2-4-6-8-10-12] Burpee Box Jumps 24/20′

P1 does the round of 6 PC and 2 BBJs, and then P2 does the 6 PC and 2 BBJs.  Work down the ladder together.

Warm-up

3 Rounds of:

5 Pull-ups

10 Press-ups

15 Air Squats

Session Equipment: Bench, Barbells, Squat Rack, Pull-up station

Strength

A-1 Biacromial Flat Bench Press 5x 5,3,1,5,3,1, 30×0, :90

Suggest: wk2: 77.5%, 82.5%, 87.5%, 82.5%, 87.5%, 92.5%

Biacromial grip: placing the hands so the index fingers are at biacromial width, which is the distance between the bony prominences on the top of the shoulders.

A-2 Bent Over Barbell Row, Supinated grip, 5x 6,6,5,5,4,4, 30×0, :90

Suggest: these should be heavy, but only as heavy as you can maintain neutral spine.  Deadlift the bar all the way up, then perform the top half of the deadlift by pushing you hips back and loading the hamstrings and glutes.  Then commence your rows.

Note: If your following this program your 1RM bench should be:

m: 1.1* Body Weight

w: 0.95* Body Weight

A-1 Biacromial Flat Bench Press 5 x 7,5,3,7,5,3, 30×0

Suggest: wk2: 72.5%, 77.5%, 82.5%, 77.5%, 80.5%, 87.5%

A-2 Bent Over Barbell Row, Supinated grip, 5x 7,7,6,6,5,5, 30×0

Note: If your following this program your 1RM squat should be:

m: 0.76* Body Weight

w: 0.63* Body Weight

Suggest: Comfortable weight. As the reps go down the weight goes up!

A-2. Bent Over Barbell Row 5x 6-8, 30×0, :90

WOD

“Chealsea”

EMOM for 30min:

5 Pull-ups

10 Push-ups

15 Air Squats

if you fail to complete a round in the minute you must rest the next minute

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, Rower, Wall Ball 

Olympic

A. 15min to work up to a heavy double

1 Snatch

+ 1 Hang Snatch

A. 15min to work on Snatch

each set perform:

2 Hang Power Snatch

+ 1 OHS

Movement Quality

10min EMOM Snatch Complex

1 Power Snatch

+ 2 Mid Hang Snatch

suggest: 70% of best weight lifted in A.

This forces the lifter to produce more power/force on the second rep after having been fatigued by the first, and then having less time and space to lift the second.  The aim of this snatch complex is to improve the rate of force development, more aggressive and complete extension at the top of the pull, and more aggressive pull under the bar.  MOVE FAST.

10min EMOM Snatch Complex

1 Mid-Hang Power Snatch

+ 1 OHS

+ 1 Mid-Hang Snatch*

* Practice getting under the bar

CrossFit Engine Work

15min Team AMRAP:

Row 500m

5 Front Squats 70/50kg

10 Over The Box Jumps

15 Wall Balls 9/7kg 10/9′

As soon as P1 finishes on the Rower P2 can start.  You can not overtake the person in front of you.  As soon as the rower is free the next person starts a round.  How many combined rounds can your team complete in 15min?

Warm-up

Handstand Push-up Tekkers

Pistol Squats Version

– free standing

– heel elevated

– counter weight

– ring for support

Deadlift Tekkers

Session Equipment: Barbell, Db/Kettlebells, Pull-up Station,/Rings, Handstand board 

Strength

A.  Deadlift 5 x 5,3,1,5,3,1, 30×0, :100

Suggest: wk2: 77.5%, 82.5%, 87.5%, 82.5%, 87.5%, 92.5%

Note: If your following this program your 1RM Deadlift should be:

m: 2.3* Body Weight

w: 2* Body Weight

B-1 KB/DB Walking Lunges 4x 8-10 (ea leg), 20×0, :60

B-2 Standing Goodmorning 4x 6-8, 30×0, :60

A.  Deadlift 5 x 7,5,3,7,5,3, 30×0, :100

Suggest: wk2: 72.5%, 77.5%, 82.5%, 77.5%, 80.5%, 87.5%

Note: If your following this program your 1RM Deadlift should be:

m: 1.8* Body Weight

w: 1.5 Body Weight

B-1 KB/DB Walking Lunges 4x 6-8 (ea leg), 20×0, :60

B-2 Standing Goodmorning 4x 6-8, 30×0, :60

Suggest: Comfortable weight. As the reps go down the weight goes up!

B’s are the same as Functional

WOD

“Mary”

Complete as many rounds in 20 minutes as you

can of:

5 Handstand push-ups

10 Alt Pistol Squats

15 Pull-ups

preWOD Test: Strict HeSPU: m: 5, f:3, if you fail you must scale

preWOD Test: Strict Pull-ups: m: 10, f:5, if you fail you must scale

HeSPU / Persian Push-ups / Pike Push-ups / Push-ups / Incline Push-ups

Pistols / Rolling/ Heel elevated / Counter Weight / Ring support / Air Squats (30reps)

Pull-ups / Ring Rows

Warm-up

Lines and locomotions:

Trainers Choice

Session Equipment: Handstand boards, Abe-mats, Rings, Pull-up Station, Skipping rope

Gymnastics

Skill: Handstand

1. It all starts with basic push-up mechanics (vertical-forearms)

 – perform a push-up

– whereever your face touches the ground is where the top of your head should go in releation to your hands for the Tripod.

2. Tripod headstand – Apply the same vertical-forearm concept as the push-up to establish a solid base and to share the load (body weight) between all three points of the Tripod.

3. Tripod and change points of contact – take one knee off you elbow, then put it back.  Repeat with the other knee

4. Headstand – extend you legs into a hollow body shape (keep your feet above your hands)

5. Handstand with feet on box -push your head through the hole, just like push-press

6. Handstand with only one foot on box, other leg extended overhead

7. Wall walk – as you walk up the wall keep looking at you toes, this will help you maintain a hollow position

8. Wall facing handstand  – only your toes touching the wall

Gymnastics

3 Rounds :60/:30

L-Sit progressions: Straddle Alternating Leg raise FLR

Leavers: Skin the Cat (increase the height of the rings to make it harder)

Handstand:  Wall facing handstand holds (only toes touch the wall)

3 Rounds :60/:30

L-Sit progressions: Straddle Alternating Leg raise FLR. sit on a box if this is difficult

Leavers: Skin the Cat (tuck, feet on the ground with front and back leaver)

Handstand:  Wall facing handstand holds (only toes touch the wall)

WOD

“Lats are on Fire”

[50-40-30-20-10] DU

[25,20,15,10-5] TTB