WARM-UP & SKILLZ

15min Glute Activation (Glutes are fucking great):

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

Push-up Tekkers  (maintain FLR position throught the movement)

L4: Push-up

L3: Band around elbows push-ups

L2: Incline on weight plates

L1: Incline on box

STRENGTH & CAPACITY

(All levels)

CONDITIONING

(Level Specific)

30mins to complete both A. and B.

Working in groups of 2 with similar strength.  You have 15min on each A&B to get the sets done.

A. 5 Rounds of Juggernaut: 

[5,5,10,10, AMRAP] Deadlift

55%, 62.5%, 67.5%, 67.5%, 67.5% 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.

Deadlift, load as tehnique 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

Deadlift 80/55kg

15min to establish 

B.  Wendler Bench

[5,5,3,3,AMRAP]

50%,60%,65%,75%,85%*

*NO MISSED reps, a confident AMRAP that has more than 3 reps

Deadlift 90/65kg

12min AMRAP:

5 Deadlifts 100/75kg

7 Push Ups

9 Over the Bar Burpees

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:

 [5,5,10,10, AMRAP] Strict OHP

55%, 62.5%, 67.5%, 67.5%, 67.5% of working max

A2.  [5,5,3,3,AMRAP]  Strict Close Grip Chin-ups, Chest to Bar

(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

Capacity: 15min AMRAP:

Working in pairs YGIG rounds:

6 K2E / Hanging Knee Raises / Sit-ups

9 Ring Rows

12 Wall Balls, load and height as technique allows

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

TTB / K2E

Pull-ups / Ring Rows

Same as Performance

Capacity: 15min AMRAP:

Working in pairs YGIG rounds:

6 TTB w/ straight legs

9 Pull-ups

12 Wall Balls 9/7kg 10/9ft

WARM-UP & SKILLZ

15min Swing, Jumping and Clean Tekkers:

Single Arm KB Swings

10x 2-Handed KB Deadlift

5/arm Single Arm KB 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!

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 20/12kg

20min to complete:

5 Round of:

B1. Wendler [5,5,3,3,AMRAP] Front Squat / OHS

50%, 60%, 65%,75%,85%

*NO MISSED reps, a confident AMRAP that has more than 3 reps (not to failure)

B2.  [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

Same as Performance

10min Time Cap:

5RFT of:

10 Box Jumps 24/20′ (a hight you can rebound onto)

15 AKBS 24/16kg

20 (10/arm) SA KB Swings 24/16kg

rest :30sec between rounds.

* Aim is to do the rounds UNBROKEN, aim not to put the KB down

WARM-UP & SKILLZ

10min Warm-up

Push-up Tekkers

– Cubit hand position

– FLR 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:

A. 5 Rounds of Juggernaut:

 [5,5,10,10, AMRAP] Flat BB Bench

55%, 62.5%, 67.5%, 67.5%, 67.5% of working max

A2. 5 Rounds of:

[8-10] Pendlay Row, 21×0

* work on torso position being over the bar.  It is NOT an upright row, load as technique allows

Push-Press, load as technique allows

100 Single Skips.

Push-Press 40/25kg

3 x Single Skips = 1 DU

B. 10min AMRAP of: 

Work in pairs and take it in turns to complete 3 Rounds each of:

odd min: [8-12] Sheena Push-ups, 31×1,

even min: [8-12] Vertical Ring Rows (see levels) **, 30×1

* Push-ups – STRICT TEMPO with full lockout at the top. (scale: use incline that allows you to maintain a tight midline and PERFECT push-up mechanics)

** Ring Rows – STRICT TEMPO and tight form

L3: Feet on box, straps vertical

L2: Feet on floor straps vertical

L1: Feet on floor, change the strap angle

Same as Performance

For time:

Buy in 100 DU

-then-

[10, 9, 8, 7, 6, 5, 4, 3, 2, 1]

Burpees

Push-Press 50/35kg

-then-

Cash Out 100 DU

WARM-UP & SKILLZ

Ido Portel Squat 2.0 Routine

STRENGTH & CAPACITY

(All levels)

CONDITIONING

(Level Specific)

15min to complete A and B:

A. 5 Rounds of Juggernaut:

 [5,5,10,10, AMRAP] Back Squat

55%, 62.5%, 67.5%, 67.5%, 67.5% of working max

(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!)

Same as Functional

Mid-Hang Clean, load as technique allows

Working in Partners of equal strength.  Work together to complete the following reps each minute:

14min Clean-DownUp-Challenge

min 1: 2 Mid-Hang Squat Cleans 45/25kg + 12 Down-Ups

min 2: 4 Mid-Hang Squat Cleans  + 10 Down-Ups

min 3: 6  Mid-Hang Squat Cleans + 8 Down-Ups

min 4: 8  Mid-Hang Squat Cleans+ 6 Down-Ups

min 5: 10  Mid-Hang Squat Cleans + 4 Down-Ups

min 6: 12  Mid-Hang Squat Cleans + 2 Down-Ups

min 7: REST FOR THE FULL MINUTE

min 8: 12  Mid-Hang Squat Cleans + 2 Down-Ups

min 9: 10  Mid-Hang Squat Cleans  + 4 Down-Ups

min 10: 8  Mid-Hang Squat Cleans + 6 Down-Ups

min 11: 6  Mid-Hang Squat Cleans + 8 Down-Ups

min 12: 4  Mid-Hang Squat Cleans + 10 Down-Ups

min 13: 2  Mid-Hang Squat Cleans + 12 Down-Ups

** If you fail to complete the round in :60sec you MUST rest the next minute and then repeat the round you failed. Continue from that point.

B. EMOM for 10min (5 Rounds):

 In pairs, both working at the same time on alternate exercises.  The partner performing the lunges will first place the weight plate onto their partner before they start.

odd: [10-12] DB/KB Alternating Fwd Lunges*

– you are aiming to have the hamstring on the front leg cover the top of the calf of the front leg at the end range.  You back knee should softly touch the floor with each step

even: :45sec Weighted Plank (weight plate)

* Movement and Functional hold one KB in Goblet position

* Sport and Performance hold 2xKB in front rack position

C. Warm-up Squat Clean

– 5 Muscle Cleans

– 5 Frount Squats

– 5 High Hang (power position) cleans

– 5 Scarecrow Cleans

– 5 Mid-Hang Squat Cleans

– Take some time to build up to working WOD weights.

Same as Performance

Squat Clean 60/40kg

Working in Partners of equal strength.  Work together to complete the following reps each minute:

14min Clean-Chin-Challenge

min 1: 2 Squat Clean 70/50kg  + 12 Strict Chin-up

min 2: 4 Squat Clean  + 10 Strict Chin-up

min 3: 6  Squat Clean + 8 Strict Chin-up

min 4: 8  Squat Clean + 6 Strict Chin-up

min 5: 10  Squat Clean + 4 Strict Chin-up

min 6: 12  Squat Clean + 2 Strict Chin-up

min 7: REST FOR THE FULL MINUTE

min 8: 12  Squat Clean + 2 Strict Chin-up

min 9: 10  Squat Clean  + 4 Strict Chin-up

min 10: 8  Squat Clean + 6 Strict Chin-up

min 11: 6  Squat Clean + 8 Strict Chin-up

min 12: 4  Squat Clean + 10 Strict Chin-up

min 13: 2  Squat Clean + 12 Strict Chin-up

Your scores is the total number of successful reps (168reps in total).

WARM-UP & SKILLZ

Shoulder Activation

3 Rounds of:

A-1 Standing B/O Y/T/W’s 10,10,10

A-2 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)

Same as Functional

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

Pistol Squat / Band, Ring or Box Support / Lateral Step-ups

** If you have bad knees do the box step-up!

B. 15min to complete:

5 Rounds of Wendler (ME):

[5,5,3,3,AMRAP] Sumo Deadlifts (increase weight each round)

50%, 60%, 65%,75%,85% 1RM

*NO MISSED reps, a confident AMRAP that has more than 3 reps (not to failure)

Same as Performance

10min EMOM:

2 Deadlifts @80% of best weight in B.

3 Strict Handstand Push-Ups

4 Alternating Pistols