Crossfit Program: 22/07/19 – 28/07/19
During this month if you feel that your mobility is lacking, head over to our Mobility session Thursday morning at 7 am with Anthony Masters. Likewise, if you feel like your rowing could do with a touch of class head over to Friday evenings @ 6:30 pm with Luka to get a lesson from an Olympic Gold medalist. He’ll point you in the right direction on the Rower.
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Please do make sure we are hydrated before / during and after sessions. We would recommend drinking 3% of your body weight in litres. I.e. 100kg person x.03 = 3L. This would be on the low end for any given person. Please aim for this as a minimum.
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Take care folks.
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WEEKLY TRAINING SCHEDULE:
Monday: Power / Hang Cleans & Jerk, Back Squats + Mono Structural
Tuesday: OHS, Split Jerks, Bench Press + DB WODS
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: Snatch + Snatch High Pulls + Segmented Snatch Pulls + Mono Structural
Saturday: Team and Partner workouts grab a partner and suffer together.
Sunday: Clean Preparation and Complex. Testing workouts and names WODs.
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MONDAY
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EVERY 2 minutes complete for 24 minutes.
A: Power Clean + Hang Clean + Split Jerk 8 x 1+1+1
B: Back Squat 3 x 3 (don’t worry about tempo or weight but we should be moving fast, see Anthony’s post here as an example. With these, we will be looking for a controlled descent and speed, speed and more speed on the way up.
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W.O.D
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18 minutes continuous
Row / Ski / Bike – Max Cals
Every 3 minutes complete:
Barbell GTOH x 5
WallBall x 10
*Start in waves so not everyone is coming off the equipment at the same time.
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TUESDAY
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EVERY 2 MINS COMPLETE ONE MOVEMENT (24 MINUTES)
A: Close Grip OHS 4 x 4
B: Split Jerk 4 x 4
C: 45* DB Bench Press 4 x 8*
C2: TRX “Y” rear delt fly x 10*
Complete both C’s in 2 minutes
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W.O.D
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4 rounds:
KB Snatch x 10 (5+5)
KB Push Press x 10 (5+5)
KB Swing x 10
KB Bent Over Row x 10
Press Ups x 10
Run x 250m
Rest 120 seconds after each set.
*Use double KB if you can, singles if not and split the reps between left and right.
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WEDNESDAY
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Rolling EMOM 20min
5 sets – EMOM
Min 1: Clean & Jerk (decend reps every minute 5,4,3,2,1
Min 2: DU x 30-50
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5 sets – EMOM
Min 1: Thrusters x 5-8
Min 2: Pull Up / Double KB Row x 5-10
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6 Min EMOM
Even: TTB – TTR x 10
Odd: KB Swing (double) x 8-12
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6 Min EMOM
Even: Ski x 10-15cal
Odd: Kb Snatch (double) x 8-10
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6 Min EMOM
Even: KB Squat Clean & Press x 6
Odd: Chin above bar hold x 20-30 seconds
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Resting 1 Minute between each 6-minute block.
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FRIDAY
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EVERY 2 minutes complete for 24 minutes.
A: Snatch High Pull + Power Sn + Sn 7 x 2+1+1
B: Segmented Snatch Grip Deadlift 4 x 1+1+1
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W.O.D
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5 rounds of:
2-4 x Clusters
30 strokes on the Rower.
Rest 2 Minutes
Total is the distance rowed! Make each stroke count and record meters after 30 strokes.
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SATURDAY
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Part A) -: 16 minutes
Work up to a comfortable 1 rep in a Clean & Jerk.
IN 2s, COMPLETE BELOW IN 45 MINUTES OR LESS:
Teams of 2
Buy-in: 800 m
- 100 Weighted Lunges
- 30 x 3 Pull-Ups, 3 Clean &-Jerk,3 Burpees
- 100 Weighted Lunges
Buy-out: 800 m run
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SUNDAY
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Please note that we will be going back through the workouts over the last 3 months and re-doing these to compare times. We will do this until it’s complete. Each week you will see the date in which it was last completed the first time. If it’s your first time, get stuck in and record the time, if it’s your aim. If not have some fun getting a sweat on.
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LAST COMPLETED ON THE 12/05/19:
Part A)
20 minutes working Squat Cleans and Dip Variations to get comfortable with the before the workout. Shinpe will help you find a level that will aid you to get through the workout!
Elizabeth
21-15-9
Squat Cleans (135/95 lb)
Ring Dips
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Please do make sure if you are recording this you take note if you use the arch wall or the flat targets on the rig. There is a big difference here!