Strength: 5RM Back Squat Test

EMOM: Pistol Squat and KBS

CrossFit Engine Work: “The Ass Kicker”

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

Gymnastics: Kipping Handstand Practice

Benchmark WOD: “Barbara”

Movement Quality: Clean and Jerk Complex

Gymnastics Skill: Muscle-ups

WOD: “Cluster Training”

Strength: 5RM Biacromial Bench Test

Benchmark WOD: “Linda”

Olympic: Snatch

Movement Quality: Snatch Complex

WOD: “Bouncing Balls”

Strength: DE Deadlift

Movement Quality: TTB and Box Jumps

EMOM: Sumo Deadlifts & Push-ups

Benchmark WOD: “Nancy”

Lines and Locomotions

Gymnastics: Handstand Practice

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

WOD: “Put your arms up in the air”

Warm-up

3 Rounds:

5 Wall Facing Squats

5 KB Goblet Squats

10 KBS

-then-

Back Squat Tekkers:

– How to spot

– How to bail

Session Equipment: Barebell, Squat Rack, Kettlebell

Strength

A. 20min to establish 5RM Back Squat, 20×0, :90-:120

Movement Quality

10min EMOM:

even min: 12 Alternating Pistol Squats

odd min: 12 Heavy Russian KB Swings

Same as Sports and Performance:

– Pistol – rolling,  counter weight, heel elevated, or using a band

CrossFit Engine Work

“The Ass Kicker” (15min)

Work in Partners:

10 Rounds each of:

10 Back Squats @ 50% 1RM

Planks :45sec

rest: 30sec

Warm-up

Push-up Tekkers

Kipping Pull-ups Tekkers

-then-

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.

** Practice lowering the bar and catching it with a slight bend in the knee’s to cusion the landing

Session Equipment: Barbell, Squat Rack, Pull-up Station, Ab-mat

Strength

A-1 Behing the neck Push-Jerk 6x 3,3,3,2,2,2, 21×0, :90

A-2 ME: Strict Pull-ups (weighted), 6x 4,3,3,2,1,1 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 (:10sec top, 10sec eccentric), 5x 1-3,  10,0,0,10, :60

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

W.O.D

“Barbara”

5 Rounds for time:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

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, Rings, Pull-up station

Olympic Lifting

8min to warm-up to 65-75% 1RM Clean and Jerk (ready for complex)

Clean Complex 10min EMOM:

1 Squat Clean

+ 1 Power Clean

+ 1 Push-Jerk

8min to warm-up for clean and jerk complex

Clean Complex 10min EMOM:

1 Mid-hang Clean

+ 1 Mid-hang Power Clean

+ 1 Push-Jerk

Gymnastics Skill: Muscle-up

1. Straight arm ring support :30sec – can you support yourself on the rings, external rotation of the shoulder at the top?

2. Dip support :30sec – can you support yourself in the bottom of a ring dip?

3. What is a false grip?

4. Scaling Muscle-up from the floor (Toenail spot and false grip)

WOD

“Cluster Training”

[6-5-4-3-2-1] Clusters 62.5/40kg

3 Muscle-ups

*Cluster = Squat Cleans into Thruster

3 Muscle-ups = 9 Pull-ups + 9 Dips = 9 Ring Rows + 9 Push-ups

Warm-up

Clean Tekkers

Rack Delivery

Tall Muscle Clean

High Hang Power Clean (power position)

Mid-Hang Power Clean

Bench Press Tekkers

– How to spot

Session Equipment: Bench, Barbells, Squat Rack

Strength

A. 15min to esablish 5RM Biacromial Flat Bench Press, 20×0, :90-:120

CrossFit Engine Work

Work in teams of 3 (share bars) and complete:

“Linda”

10-9-8-7-6-5-4-3-2-1

Deadlift 1.5 BW

Bench BW

Clean .75 BW

* 30min time cap

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, Wall Balls, Skipping Rope

Olympic

A. 15min to work up to a heavy double

1 Snatch

+ 1 Hang Snatch

A. 15min to work on Snatch

each set perform:

1 Hang Power Snatch

+ 1 Hang Snatch

Movement Quality

12min EMOM Snatch Complex (2-position snatch)

1 Power Snatch

+ 1 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.

12min EMOM Snatch Complex

1 Mid-Hang Power Snatch

+1 Mid-Hang Snatch*

* Practice getting under the bar

CrossFit Engine Work

“Bouncing Balls”

10min AMRAP

15 Wall Balls 9/7kg 10/9′

30 DU

Warm-up

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, Box, Pull-ups station, Running Shoes

Strength

Take 8min to build up to 75% 1RM Deadlift weight.

A. DE: 12min EMOM:

2 Deadlift @ 75% 1RM*

Take tension on the bar and then aim to lift the weight with perfect form and speed.  This is at 75%, technique should be perfect and the bar speed should be fast!

Movement Quality

TTB Tekkers:

1. Kipping – using your shoulders to push away from the bart

2. Kipping knees to chest – controlling the kipping movement on the decent by pushing the feet straight down under the bar, not out in front of the bar

3. Kipping knees to chest with leg kick – after knees to chest kick your legs to touch the bar

3. Straight leg TTB (no knee bend), try to keep the kip tight use you core muscles, not your lats.

10min EMOM:

1st :30sec: 5 TTB**

2nd :30sec: 5 TTB**

3rd :30sec: 5 Box Jumps 30′

4th :30sec: 5 Box Jumps 30′

** Train hard and fight easy.  Sports and Performance should work on straight lef TTB.

pre-TEST: Strict TTB: m:5, f:5, if not you MUST Scale

TTB/K2E/Hanging Knee Raises/Double Crunch

Box Jump 24/20′

 Same as Functional:

Box Jump to a comfortable height

WOD

“Nancy”

5 Rounds for time:

400 meter run

15 OHS 42.5/30kg

Warm-up

Lines and locomotions:

Trainers Choice

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

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: Pike double leg raise on FLR

Leavers: Skin the Cat + German Hang

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

3 Rounds :60/:30

L-Sit progressions: Pike double leg raise on floor (scale by sitting on abe-mats for height)

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

“Put your arms up in the air”

5 Rounds for time of:

6 HeSPU

12 OH Walking Lunges 20/25kg

18 AKBS 24/16kg