Crossfit Program 21/1/2019 – 27/1/19

A further reduction in repetitions as we are well under construction for the remainder of 2019. Working towards the next phase of Squats, Deadlifts, Pulls and Press. Get ready for your time to shine.

Continuted on from last week you will see that some of the W.O.D’s will have *TEST* above them this week and next. This will signify the workouts that we will be re-testing in March and April. If you are looking to track your progress and make some improvements these will be the workouts to make a record off in those little black books. If you’re unsure how to scale or record these workouts please don’t hesitate to ask what might be an option of you to scale (up or down), if needed. A little note that while testing is needed we can’t go all out every day, choose your time and place wisely and go from there!

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Monday

25 Minutes continous work:

A: 45* Db Incline Press x 8-12 @ 30×0

A2: KB Sumo Deadlift x 8-12 @ 30×0

A3: Powell Raise x 6-8 @ 30×0

A4: Front Foot Elevated Split Squat x 8-12 @ 30×0

Move though while keeping the rest to a minimum. No longer than 60 seconds.

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W.O.D

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**TEST**

21-18-15-12-9-6-3

Bike / SkiErg / Row

Burpee

If you’re recording this please make sure you are recording which piece of equipment you are using for the first exercise. This will make all the difference.

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Tuesday

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12 minutes:

A: 3 position Muscle Clean

High Hang x 1

Low Hang x 1

Floor x 1

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12 minutes

B: High Hang Power Clean + High Hang Clean x 2 +2

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W.O.D

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**TEST**

5 Rounds for time

15 x Wallballs 9/7

15 x Power Cleans 45/30

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Wednesday

25 Minutes continous work:

A: Cyclist Front Squat x 8 @ 30×0

A2: 1 Arm Db Row x 8-12 @ 30×0

A3: Banded Pull Through x 18-12 @ 30×0

A4: Cuban Rotation x 8-12 @ 30×0

Move through while keeping the rest to a minimum. No longer than 60 seconds.

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W.O.D

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6 minutes of movement, NOT “For-time“. Solid movements working at a sustainable level, rest when needed: 

Station 1:
7 Double Kettlebell Snatch
7  Double Kettlebell Thruster

Rest 2 minutes

Station 2:
7 Double Russian Kettlebell Swings 
7 Burpee Box Jump/Step Overs 20″ 

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Friday

12 minutes:

A: 3 position Muscle Snatch

High Hang x 1

Low Hang x 1

Floor x 1

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12 minutes:

B: Power Snatch + OHS x 2+2

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C: Kb Sots Press or Kb Windmill 3 x 8 each

C2:Walking Lunges 3 x 16 steps

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W.O.D

**TEST**

Helen 
3 Rounds for time of: 
400m run 
21 Kettlebell Swings, 24/16
12 Pull-ups

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Saturday

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3 Rounds:

A: Strict Press banded w/ kettlebells x 5

A2: Chest Supported YTW’s x 8 each

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3 Rounds

B: Thruster (paused @ full extension, 2 seconds) x 4-6

B2: Hollow Dish / Plank/ KB Flutter kicks / Seal Walks x 40-60 seconds

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W.O.D

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Teams of 2 

Working on a station for 7 minute rolling stations. One partner completes the round before next partner begins work.

20 x Wall Balls, 20 x DU

4 x Weighted KB Burpees, 4 x Push Up (on KB), 4 x KB Squats

20 x Cal Row, 20 x Sit Ups

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Sunday

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20 mins of:

A: Paused Back Squats x 3 @ 33×0

A2: Sliding Leg Curls / Nordic Curls x 12 / 6-8

A3: Kneeling Palloff Press x 30-45 sec each

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6 Rounds: DON’T chase time, chase movements. Rest where needed!

Double KB Snatch x 5

Front Rack Walking Lunge x 10 Steps

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Rest 2 mins

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6 Rounds: DON’T chase time, chase movements. Rest where needed!

Double KB Clean x 10

SkiErg / Bike / Row x 10cal

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Choose wisely, if this is your first time on the KB we’ll get you moving well with one first! Once completed move on and get as much done of the below as you can!

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4 rounds of:

Side Plank x 30 seconds each

Front Leaning Rest x 30 seconds

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