WARM-UP & SKILLZ

15min Glute Activation (Glutes are fucking great):

2 Rounds of:

20/side Sidelying Clam

:60sec/side Half Kneeling Hip Flexor Stretch

10 Inch-Worms for QUALITY

– Pausing to stretch hamstrings in Pike

– Pausing in Hollow Hold Position

20 Hip Bridges

Teach FLR Position:

– Feet together, pushing heels together to activate the glutes

– Squeeze the glutes to set the pelvis in a slight prosterior tilt. If you had a tail, you would be tucking it in between your legs

– Hands are cubit width apart, shoulders are actively pushing into the ground.  Think about rounding your upper back and spreading your shoulder blades

– Hollow dish shape

STRENGTH & CAPACITY

(All levels)

CONDITIONING

(Level Specific)

30mins to complete both A. and B.

Working in groups of 2 with similar strength.  Split the class in half between A. and B.  You have 15min on each exercise to get the sets done.

A. 5 Rounds of Juggernaut: 

[10,10,10,10,AMRAP] Deadlift

60% of working weight for all sets

*No straps and no mixed grip.  This is raw strength and you need to work on your grip now..  While the bar is light.

KB/DB Lunges, load as technique allows

Push-ups / Incline Push-ups**

**Try to challenge yourself by using the lowest incline possible. Don’t just go to the 20inch box by default. Stack weight plates if needed

KB/DB Goblet Lunges 16/12kg

B. 5 Round of Wendler:

[5,5,5,5, AMRAP] Bench*  60%,65%,70%,75%, 80%

*NO MISSED reps, a confident AMRAP that has more than 5 reps

KB/DB Lunges 20/16kg

4 Rounds each of:

Working in teams of 3

250m Row

24 KB/DB Front Rack Walking Lunges 2x 24/20kg

12 Quality Push-ups

Hold FLR until rower is free

As soon as the rower is free the next person starts their round.

Score: Total time taken by team.

WARM-UP & SKILLZ

15min to Work on Skillz: Toes-to-Bar

Over the coming weeks we will be spending some QUALITY time practising TTB as a skill and working on improving your efficiency.

(Focus on quality of movement before volume)

Demonstrate: Is it a question of mobility or stability?  How will this effect your TTB?

Core Activation:

1. Partner Armadillo Rocks: 1 round each of  :30sec – must keep elbows on knees

2. For Quality: Working in partners complete 2 Rounds each of:

:30sec Hollow dish holds

:30sec Front Body Line Drill*

Lie on your stomach with arms overhead grabbing a stick at shoulder width, or a bit wider if impossible. Contract your butt and abs and tilt your pelvis forward – take your belly off the floor without taking your ribs or your thighs off the floor. Leave your nose lightly touching the floor and lift the stick off the floor with locked elbows. If impossible, widen your grip slightly. Hold the position for time without letting your stomach or the stick touch the floor. Notice – FEET ARE ON THE FLOOR and not off it which means arching!

3.For Quality: Active shoulders and hollow dish hanging on the pull-up bar. Toe’s in front of the bar and shoulders slightly behind the bar.

4. For Quality: 3 rounds each of:

[8-10] Strict straight leg TTB in partners.  Your partner will place their hand in the middle of your back to stop you swinging or rotating the torso.  Your goal is to raise your legs as high as possible towards the bar.

Between each round you can perform one of the following Yoga stretches to improve your ROM.

Downward Dog

Standing Forward Bend

Seated Head to Knee Pose

Forward Fold Chest Stretch – also good if shoulders are tight

Plough Pose – also good if shoulders are tight

STRENGTH & CAPACITY

(All levels)

CONDITIONING

(Level Specific)

25mins to complete:

A1. 5 Rounds of Juggernaut: 

[10,10,10,10,AMRAP] Strict OHP

60% of working weight for all sets

A2. 5 Rounds of:

 [5,5,5,5,AMRAP] Strict Weighted Pull-Ups*

(any grip of your choice – supinated, mixed or pronated are all acceptable)

The first 4 sets need to be weighted, the AMRAP is body weight

-Or if you cannot perform pull-ups-

A2. 5 Rounds of:

[1,1,1,1,ALAP] Eccentric pull-ups* for :20sec

* The last set is for As Long As Possible on the eccentric

-Or if you cannot perform eccentric pull-ups-

A2. 4 Rounds of:

10-12 Ring Rows

BB/DB Thruster, load as technique allows

Ring Rows

TTB/K2E/Hanging Knee Raises

PRE WOD TEST:  Strict Pull-ups; M>10, F>5; if not you MUST scale (NO KIPPING)

Thruster 40/30kg

Pull-ups / Ring Rows

TTB / K2E

Same as Performance

FRAN DOES TTB

21-15-9

Thrusters 45/35kg

Pull-ups

TTB

WARM-UP & SKILLZ

15min Jumping and Clean Tekkers:

Jump!!!  ALWAYS land with soft knees

A. BLOCKING MOVEMENT: 10 Squat jumps with feet together – this will force the knees out

B. 10 Air Squats – good positions (chest up, knees-out and heels down)

C. 10 Squat Jumps, take-off with feet in squat stance, but land with feet together.

D. 10 Squat Jumps – same mechanics as air squats take off and land with knees out

DO NOT BE A DUCK; DO NOT LET THE FEET TURN OUT!

Box Jumping Tekkers

All athletes use a height that they can rebound onto, suggest weight plates for Movement and Functional

Pause at the top of every box jump and fully extend the hips.  Beside being the movement standards this is a very important part of hip stability in the box jump.

A. BLOCKING MOVEMENT: 5 Box Jumps with feet together

B. 5 Box Jumps – feet together on the ground, feet in squat stance on top of the box

C. 5 Box Jumps – feet in squat stance on the floor and on the box*

* can you do a big toe click as you jump down to the floor?

Clean Tekkers

5 Tall Muscle Clean

5 High Hang Power Clean (from the power position)

5 Mid-Hang to High Hang transitions

5 Mid-hang Power Cleans

5 Below the Knee to High Hang Transitions

5 Below the Knee Power Cleans

STRENGTH & CAPACITY

(All levels)

CONDITIONING

(Level Specific)

A. E2MOM for 10min (5sets)

3-position Clean  (1 rep from each position, a total of 3 reps every 2min)

65-80% of Power Clean

Performance and Sport: (mid-hang, below knee, floor)

Function and Movement: (high hang, mid-hang, below the knee)

KBS, load as technique allows

Box Jump, height as rebound technique allows

KBS 16/12kg

B1. 5 Rounds of Wendler:

[5,5,5,5,AMRAP] OHS / Front Squat

60%,65%,70%,75%, 80%  – NO MISSED reps, a confident 5RM. Bar from rack.

B2. 5 Rounds of:

[3,3,3,3,3] Bounding Box Jumps* of increasing height**

*Jump Over 20inch, then 24inch, then 30inch.  All jumps should be a rebound jump, athletes need to perform a small forward bound before jumping on the first box.

** use heights that are challenging but achievable

KBS 24/20kg

12min Capacity Work:

In pairs alternating :60sec of work.

:30sec AKBS 32/24kg

:30sec Rebound Box Jumps* (max height you can rebound for :30sec)

*if you need to rest, rest on top of the box

P1 Completes AKBS & Box Jumps and then P2 Starts

WARM-UP & SKILLZ

10min To Work On Skillz: Push-ups

Working in partners to make sure form is 100% QUALITY

Teach Front Body Line Drill

Lie on your stomach with arms overhead grabbing a stick shoulder width, or a bit wider if impossible. Contract your butt and abs and tilt your pelvis forward – take your belly off the floor without taking your ribs or your thighs off the floor. Leave your nose lightly touching the floor and lift the stick off the floor with locked elbows. If impossible, widen your grip slightly. Hold the position for time without letting your stomach touch the floor or the stick. Notice – FEET ARE ON THE FLOOR and not off it which means arching!

Teach FLR Position:

– Feet together, pushing heels together to activate the glutes

– Squeeze the glutes to set the pelvis in a slight prosterior tilt. If you had a tail, you would be tucking it inbetween your legs

– Hands are cubit width apart, shoulders are activly pushing into the ground.  Think about rounding your upper back and spreading your shoulder blades

– Hollow dish shape

Push-up Tekkers

– Cubit hand position

– Midline tight / trunk stability with tight glutes core engaged and active shoulder

– Forearm stays vertical and elbows stay in

– Scale using incline (weight plates stacked on top of each other)

– NEVER HOLD A SHITTY POSITION – CrossFit Gymnastics Cert..

STRENGTH & CAPACITY

(All levels)

CONDITIONING

(Level Specific)

25min to complete:

A1. 5 Rounds of Juggernaut:

[10,10,10,10,AMRAP] Strict Flat BB Bench

60% of working weight for all sets

A2. 5 Rounds of:

[8-10] Pendlay Row, 21×0

Same as Functional

PRE WOD TEST:  Strict Pull-ups; M>10, F>5; if not you MUST scale (NO KIPPING)

Cindy

Pull-ups / Ring Row

Push-ups / Incline Push-ups

PRE WOD TEST:  Strict HeSPU; M>5, F>3; if not you MUST scale (NO KIPPING)

Mary

HeSPU / Feet on Box / Pike Push-up / Push-up / Incline Push-up

Pistols / Band supported / Lateral Step-ups 20inch Box

Pull-ups / Ring Rows

Same as Performance

Either:

15min Cindy AMRAP of:

5 Pull-ups

10 Push-ups

15 Air Squats

-OR-

15min Mary AMRAP of:

5 HeSPU (strict for as long as possible)

10 Alternating Pistol Squats

15 Pull-ups

WARM-UP & SKILLZ

 Single Arm KB Swings

10x 2-Handed Deadlift

5/arm Single Arm Deadlift

– hand placement

– twist of the torso

– free hand used for stabilisation

10/arm Single Arm Swing

– Change hands at the top of the swing without putting the Kettlebell down!

STRENGTH & CAPACITY

(All levels)

CONDITIONING

(Level Specific)

30min to complete A and B:

A. 5 Rounds of Juggernaut:

[10,10,10,10,AMRAP] Back Squat

60% of working weight for all sets

(Athletes are allowed only one full breathing cycle at the top of the lift – exhale, inhale, brace and descend – if more rest is taken at the top, the set is over!)

KB, load as technique allows

24DU = 72 Single Skips

KB 16/12kg

24DU = 72 Single Skips

B. E2MOM for 12min (3 Rounds):

 In pairs, both working at the same time on alternate exercises.

odd: [20-24] DB/KB Alternating Fwd Lunges*

even: 30-45sec Weighted Plank (weight plate)

* Movement and Functional hold one KB in Goblet position

* Sport and Performance hold 2xKB in front rack position

Same as Performance

10min AMRAP of:

12 SA KBS (6ea arm) 24/20kg

12 KB Goblet Squats 24/20kg

24 DU

WARM-UP & SKILLZ

Shoulder Activation 3 Rounds of:

Standing B/O Y/T/W’s 10,10,10

Round 1: Wide Hand Placement Scapular Push-ups

Round 2: Normal Hand Placement Scapular Push-ups

Round 3: Diamond (hands together) Scapular Push-ups

Snatch Skillz

6 Tall Muscle Snatch

6 Power Snatch from Power Position (high hang)

6 Power Snatch from mid-hang

6 OHS

6 Pressing Snatch

6 Drop Snatch

6 Snatch Balance

Working in pairs of equal snatch ability.  Take it in turns to complete A.  P1 starts on 00:00 and P2 starts on 01:00

STRENGTH & CAPACITY

(All levels)

CONDITIONING

(Level Specific)

E2MOM for 16minutes (8sets):

Performance and Sport:

1 Power Snatch

1 Mid-hang Snatch (squat)

1 Snatch Balance

*Start at 60% of 1RM Power Snatch and aim to increase weight each set

Functional and Movement:

1 High Hang Power Snatch

1 Mid-Hang Power Snatch

1 OHS (work depth to best ability)

Wall Ball, load as technique allows

KB, load as technique allows

Push-Press, load as technique allows

Wall Ball 7/5kg (we are after reps not weight)

KB weight 20/16kg

Push-Press 20/15kg

15min to complete:

B. 5 Rounds of Wendler:

[5,5,5,5,AMRAP] Sumo Deadlift*  60%,65%,70%,75%, 80%

*NO MISSED reps, a confident AMRAP that has more than 5 reps

Same as Performance

Work in teams of 4, one person on each station and everyone will rest at the same time (i.e do all 4 stations and then rest).

15min (3Rounds), with a running clock max reps:

:60sec Wall Balls 9/7kg 10/9ft

:60sec KB SDHP 32/24kg

:60sec Push-Press 30/20kg

:60sec Ring Rows

:60sec rest