Crossfit Program: 29/07/19 – 04/08/19

It’s been a great gang, the buck (programming) is going to be passed for some fresh ideas and training program with Geoff taking over for the next few months. Honestly, the Sunday program session has been one of the best but as you know even good things come to an end. It won’t be forever, I will be back. August is a big holiday month for us so we will be taking some time off continuous programming as so many of you are away. The usual Sunday WOD’s and testing will remain as they are until they are complete and the Saturday Team sessions are working well so don’t worry, you’ll still have a buddy sesh!

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Our mobility session Thursday morning at 7 am with Anthony Masters is going down a treat, if you haven’t been and would like to learn some little nuggets of information on how to get the joints loosened then head along and open up those ears! 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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8 Minute stations – Choose 2 of the three you would like to complete:

Station 1:

Row 1000m

DB Back Steps 3 sets of 8+8

*Complete the Row ASAP, Then move on to the 3 x 8 DB Back Steps (go heavy). Rest as needed. You have 8 minutes before you move to the next station.

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Station 2:

Ski 1000m

DB Push Press 3 x 18 (Medium – Heavy)

*Complete the Ski ASAP, Then move on to the DB Push Press (go medium- heavy). Rest as needed. You have 8 minutes before you move to the next station.

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Station 3:

Bike 60 cals

Wall Ball 3 x 25 (heavy)

*Complete the Bike ASAP, Then move on to the Wall Ball (go heavy). Rest as needed. You have 8 minutes before you move to the next station.

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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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5 rounds OR 15 mins

3 x KB Thruster

6 x KB Front Sq

9 x KB Swing

12 x KB Walking Lunge

Rest 60 Seconds

Once the 5 rounds are completed max burpees for the remainder of the 15 mins.

WEDNESDAY

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7 sets – EMOM

Min 1: High Hang Power Snatch + Floating Sn

Min 2: Box Jump x 2-3

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4 sets – EMOM

Min 1: Hang Snatch High Pull x 3

Min 2: KB Swing Heavy x 8

Min 3: Lateral Skater Hops x 8 (total)

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5 sets – EMOM

Min 1: Deadlift x 5 @70-75%

Min 2: Bike 20 sec (all out)

Min 3: Double Crunch x 10-15

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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 (time cap 15 mins)

30 x KB Clean (15+15)

30 x DU / 60 x Skips

*Can use dual KB’s, although you still do 30 reps.

Of the remaining time left, complete:

Max D- Ball Cleans (share with 2-3 people)

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SATURDAY

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Part A) -:

Min 1: 1 x Push Press + 1 x Burpee

Min 2: 2 + 2

One partner working each minute, 2nd partner holds L-sit for as long as possible. Change each minute and add one rep. Continue this for the maximum amount of time you can.

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Rest 10 minutes:

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6 Rounds (alternating after 1 round, 3 rounds each)

5 x Squat Cleans

10 x Pull Up

200m Row

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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 19/05/19:

Filthy Fifty – minus the back extensions

Complete and record your time:

• 50 Box Jumps (24/20 in)
• 50 Jumping Pull-Ups
• 50 Kettlebell Swings (1/.75 pood)
• 50 Walking Lunges
• 50 Knees-to-Elbows
• 50 Push Press (45/35 lb)
• 50 Wall Balls (20/14 lb)
• 50 Burpees
• 50 Double-Unders

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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!

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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!