Crossfit Program: 10/06/19 – 16/06/19

June will bring about some percentage work on the 1RM / 5RM’s that we achieved last month. We would recommend that of the 100% figure, you work off the 95% number. I.e. If, for a given movement you hit 100kg we would use 95kg as the number to figure 70% off of. This would come to 66.5kg. This little trick will allow us to not overload when we should be using the lighter percentages and focus on the speed and precision of the movements.

June will see us using more Olympic lifting complexes to focus on working different positions and fixing our weaknesses. Our coaches may change some of these up to add or subtract from the movements to make them more suited to the individual. Please don’t forget all the work that we have done in the previous months with accessories for upper and lower. If you are one that needs to keep some of this work in your program please do use “Open Gym” to bring up these weaknesses.

Please be aware for those who have been regularly attending the Sunday sessions and going through the named workouts that we will be starting over again now that we have a few under our belts. Please get those little black books out and lets mark that fitness against out previous self.

A few reminders that we now have a specific mobility class on Thursday mornings @ 7am where we will show you how to fix some of the limitations you may have. This will be a great addition to your training schedule if you are finding it difficult to get into some of the positions required for the Olympic lifts, so get your bum along to see Anthony Masters for some suppleness pre-breakfast.

Weekly training schedule:

Monday: Power Clean & Jerk, Front Squat & Leg finisher

Tuesday: Higher volume on the shoulders preparing for the heavier weights to come.

Wednesday: Strength-based energy systems. We’ll be aiming to get warm 0:00-15:00 then have 20:00-40:00 mins of work to get through.

Thursday: CrossFit Gymnastics – Now with beginners and advanced components with Jenna and Anthony Masters

Friday: Deadlift and a little structural balance work, you know we all need it.

Saturday: Snatch Preparation and Complex Team and Partner workouts grab a partner and suffer together.

Sunday: Clean Preparation and Complex. Testing workouts and names WODs.

Monday

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Every minute complete (18 minutes):

A: Power Clean & Jerk 5 x 3-4 @ 75%*

B: Front Squat  5 x 3-4 @ 75%*

• With these, we will be looking for a controlled descent and speed, speed and more speed on the way up.

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2:00 minutes of continuous tension.

C: Back Squat – Load the bar with 40% of 1 RM, we squat continuously for 2 minutes. Yes, 2 minutes. Aim for a few extra reps than last week!

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W.O.D

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16-minutes on:

Monostructural of choice

Every 2 Minutes complete:

Devils Press x 8*

Wall Ball x 8*

*Choose one heavy and one light option on the above.

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Tuesday

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Every 2 mins complete one movement (20 minutes)

A: Press in Split Jerk 3 x 8

B: Strict Press + Push Press + Push Jerk 4 x 3+3+3

*Complete a max weight on the Strict Press and then complete 3+3 after this.

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C: Pendalay Row 3 x 10

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W.O.D

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5 rounds: AFAP

DB Push Press x 8

DB Thruster x 8

Knees to Elbows (on rings) x 12

Run 200m

Rest 60 seconds

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Wednesday

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EMOM x 10mins
1st – 2-5 x Hang Power Snatch
2nd – 3-5 x  Box Jump

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Rest 4 minutes

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EMOM x 10mins

1st – 3-5 x Cluster
2nd – 8 x American KB Swings

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Rest 4 minutes

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12 minutes or until complete:

100 Burpees – Every 2 minutes complete 3 x D-Ball GTOS*

* Note: 1/2 the class starts on the 0:00 and the other 1/2 on the 1:00 to allow best use of balls.

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Friday

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20 minutes to complete:

A: Deadlift 4 x 8 @ 31×1

A2: FFE Split Squat 4 x 8el @ 31×1

A3: Incline Knee Raise / Strict Knees to Elbows 4 x 10 @ 2020

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W.O.D

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5 Rounds:

YGIG in groups of 3

Back Squat, Heels slightly elevated x 5 (medium)

Aussult Bike x 10 Cal

*Partner 1 completes both movments before next starts. Go hard and use active recovery well

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Saturday

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Every 2 minutes (14miuntes) :

A: OHS w/ 3 seconds Pause 3 x 8

B: Snatch Pull From the Hang + Hang Snatch + OHS 4 x 2 + 2 +1 @ 75%*

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W.O.D

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Team total

P1: Row 500m

P2: 3 Rounds of: 3 Hang Power Cleans + 3 Pull Ups + 8 Wall Balls

P3: Rest

Team total is the distance rowed. You can NOT change until P1 is completed the Row & P2 the full 3 rounds.

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Sunday

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Note that this week will be the end of the road before we go back over the the names or testing workouts.