CrossFit Programme June 17th – 23rd
TEST WEEK 🚨
“If you take time to realize what your dream is and what you really want in life — no matter what it is, whether it’s sports or in other fields — you have to realize that there is always work to do, and you want to be the hardest working person in whatever you do, and you put yourself in a position to be successful. And you have to have a passion about what you do.”
“Be Humble. Be Hungry. And always be the hardest worker in the room.”
See you at work.
Monday – Press + Dips
Tuesday – Pulls + HSPU + Clean & Jerk
Wednesday – Deadlift + Bench + Pull Ups & Conditioning
Thursday – Gymnastics
Friday – Front Squat + Snatch
Saturday – Scores on the Board WOD
Sunday – Sunday Service
Monday
A. Strict Press – 1 Rep Max
B. Dips x 1-5 Rep Max
C1. Poliquin Lateral Raise x 10-12 e.s
C2. EZ Bar Bicep Curls x 10-12
Today’s Workout:
Rounds & Time ~ Coaches Choice
Cals x 12/17
Clusters x 6-7-8-9-10 @ 50/35kg
Tuesday
A1. Snatch Grip Deadlift x 1 – Build to a Sensible Max weight
A2. Strict / Kipping Handstands x Max Effort Reps
B. Clean & Jerk ~ E2MOM x 5 Rounds
Squat Clean & Jerk x 1 Rep Max
Today’s Workout:
Rounds & Time ~ Coaches Choice
Power Clean & Jerk x 7 @ 60/42.5kg
Pull Ups x 7
HSPU x 3-9-18-9-3
Wednesday – Conditioning
WOD 1
Time Cap ~ Coaches Choice
Deadlift – 1 RM
Bench Press – 1 RM
Strict Pull Ups x Max Reps / Weighted Chin Ups x 1-3 RM
WOD 2
Rounds & Time ~ Coaches Choice
Cals x 9/11
Alt DB Snatch x 8-10-12-14-16-18-20 Total @ 22.5/15kg
WOD 3
Rounds & Time ~ Coaches Choice
Front Squats x 15 @ 60/42.5kg
Sit Ups x 25
Thursday – Gymnastics
Friday
A. Front Squat – 1 Rep Max
B. Snatch ~ E2MOM x 5 Rounds
Squat Snatch x 1 Rep Max
Today’s Workout:
Rounds & Time ~ Coaches Choice
Power Snatch x 5 @ 50/35kg
Toes – Bar x 5
Saturday
Scores On The Board Workout
Part A – Partner Y.G.I.G – Fastest Way
Cals x 40 Each
Burpees x 40 Each
Ground – Overhead x Max Effort Time Remaining [ Blocks of x 2 ] @ 75/55kg
Rest – x – mins
Part B.
Cash In – Run 600m ~ Together
Deadlift x 6 @ 120/80kg
Box Jumps x 6 @ 30/24”
Chest-Bar Pull Ups x 16-12-8-4-2
Cash Out – Run 600m ~ Together
Sunday – Service
2x rounds
800m run or row/ski 1000mtr or bike 60kcals
20x Burpees
rnd 1 20x power cleans rx60/45
rnd 2 20x Push Press rx60/45
5 Rounds for time of:
50x Double-unders
12x Handstand Push-ups, strict
1x Rope Climb, 15 ft.
20x hanging toe box drags -see Geoff
20x bicep curls