CrossFit Programme 27th November – 3rd December
Week 9/10
With two training blocks in the bag, we now take things to the next stage in this short training cycle and begin our accent of mount Olympus. This week will see heavy doubles in the strength portions, followed by spicy EMOMs in the olympic lifting phases. Take every opportunity you have with the barbell or the skills to attack the challenge with passion and venom for the glory is there, take it, it’s yours!
One day at a time will be the approach and one goal at a time will be how they fall. So tonight as we sooth our weary bodies and minds, it’s in the knowledge that tomorrow we will rise again, to lay waste to our hurdles and concur all challenges in and out of the gym, with righteous hearts and souls.
See you at work.
Lessgo!
Monday – Squats & Dips
Tuesday – Press & Cleans
Wednesday – Conditioning
Thursday – Gymnastics
Friday – OHS & Snatch
Saturday – Deadlift & Bench
Sunday – Sunday Service
Monday
A: Squat
Reps 5 x 2 @ 85-95%
B1. Bulgarian Spilt Squats x 10 e.s
B2. Dip Skills ~ Kipping
Or if time allows
B1. Bulgarian Spilt Squats x 10 e.s
B2. Cossack Squats x 12 Total
B3. Dip Skills ~ Kipping
Today’s Workout:
Solo ~ 15 min Time Cap
Reps of each movement ; x 10-9-8-7-6-5-4-3-2-1
Cals ~ Ski / Bike / Row x 10 – 9 – etc
Devils Press x 10 – 9 – etc
HSPU x 10 – 9 – etc
Tuesday
A1. Press
Reps 5 x 2 @ 85-95%
A2. Leaning DB Lateral Raises x 8-10 e.s
A3. Dual DB Cuban Rotations x 10-12
Cleans : Rolling EMOM x 15 min
Hang Power Clean x 1 (min 0-4)
Power Clean x 1 (min 5-9)
Squat Clean x 1 (min 10-14)
Today’s Workout:
Solo ~ Alt EMOM x 14 min
Min1: x 8 V-Ups (+) x 8 Dual DB Clean & Jerk @ 17.5 / 12.5 kg
Min2: Cals x 10-15
Wednesday – Conditioning
WOD 4 ~ RETEST ~ This is your second run at this WOD. Let’s see how we’ve done!!
Part A ~ Partner ~ Y.G.I.G ~ Per Move
6 Rounds Each
BB Deadlift x 10 @ 80/60kg
Burpee + D-Ball GTS x 6
D-Ball Squats x 6
Toes – (Bar/Rings) x 10
Part B ~ Partner ~ Y.G.I.G ~ Per Round
Cals x 10/12
Dips x 4-8-12-16-20
Thursday – Gymnastics
Friday
OHS
Reps 5 x 2 @ 85-95%
Snatch : Rolling EMOM x 15 min
Hang Power Snatch x 1 (min 0-4)
Power Snatch x 1 (min 5-9)
Squat Snatch x 1 (min 10-14)
HSPU ~ Skills & Drills
Kipping
Today’s Workout:
Solo ~ 10 min Cap
Double Unders x 200
Wall Walks x 20
Saturday
Deadlift
Reps 5 x 2 @ 85-95%
Bench
Reps 5 x 2 @ 85-95%
Today’s Workout:
Waller Special
Sunday – Service
Partner ~ Y.G.I.G x 6min
Power Clean x 5 @45/30kg
Y.G.I.G x 4min
Power Clean x 3 @60/45kg
Y.G.I.G x 2min
Power Clean x 1 @75/55kg
Solo WOD ~ “Tounge and Groove”
10 Rounds
Thrusters x 9 @45/35
Deadlifts x 6 @100/75
Walk Walks x 3
20 min Time Cap