MONDAY

Warm up:

2 RNFT

1 wall walk + 10” hold

2 lengths inch worm

3 x (5” hollow + 1 tuck)

 

Skill:

Handstand week 1/8

5 rounds

1 wall walk + 10 shoulder taps + 30” hold

 

WOD:

30-25-20-15-10-5

Burpee

Pull up

Alt DB snatch 22,5/15

 

Daine: 13:34

Gear 2 WOD

22 Min TC

 

Start the first set of burpees very slowly. Make sure when you finish them you are good to carry on with the WOD. For the pull ups break in 2 or 3 sets if needed on the rounds 30, 25, 20 and 15 but not more than that. For the DB snatch ideally unbroken or in 2 sets. Slow and steady for this one.

I loved / Hated it … but loved more …

 

TUESDAY

Strength / Skill:

Clean and jerk

 

5 x 1 power clean + 1 High hang clean + 2 Jerk

4 x 1 clean extension + 1 clean power pull + 1 Clean and Jerk (70% max)

4 x 1 clean and Jerk (2” pause at the catch of split stance) 80% max

 

WOD:

5 RFT

6 power clean 70/47,5

4 cluster

2 thruster

 

Eddie: 7:54

Gear 2 WOD

14 Min TC

 

Keep an eye on the clock and try to stay within 2 min per round. This way you get some extra time once you are fatigued on the last rounds. Have a good strategy to make sure you do not drop the bar more than what you need. 5 Clean TG to start and rest before the clusters is always a good idea.

Have fun

 

WEDNESDAY

Warm up

2 RNFT

5 OHS

10 gorilla squats

60” thoracic drill on roller

 

Skill/strength

15 Min to find your 3 RM OHS

 

WOD:

2 RFT

30 Box jump

5 Snatch 60/42,5

30 Wall ball 9/7

5 Snatch

30 HSPU

5 Snatch

 

Eddie: 11:40

TC: 16 min

Gear 2 WOD

 

Aim to do the wall ball and HSPU in a max of 3 sets. For the box jump keep a slow pace and get them done in one go.

Snatch should be done TG or very fast singles, do not get stuck here. 2 rounds only… but lots of fun.

 

THURSDAY

Warm up:

2 RNFT

2 lengths spiderman walk

5 push ups with 2” pause on bottom

10 single arm KB swing each side

 

SKILL

Ring dip week 2/4

5 rounds

10 strict ring dip + 20” ring support hold

 

WOD:

CrossFit Hammersmith

14 Min AMRAP

60 DU

15 TTB

8 single arm KB swing + 8 KB FR alt lunges 24/16 LEFT arm

8 single arm KB swing + 8 KB FR alt lunges 24/16 RIGHT arm

 

Gear 2 WOD

 

Break the DU and TTB in 2 or 3 sets if needed. Try and hold on to the KB for the swings and lunges without stopping and a quick transition from one side to the other.

The WOD feels long so don’t push too much the first round and see how you feel after that.

 

This was fun

 

Gear 2 WOD

Aim to hit 4 rounds min

 

CrossFit Shepherd’s Bush

16 Min AMRAP

BUY IN 1 mile run

(2 laps around the block)

12 sit ups

12 slam ball 15/9 kg

8 single arm KB swing + 8 KB FR alt lunges 24/16 LEFT arm

8 single arm KB swing + 8 KB FR alt lunges 24/16 RIGHT arm

 

Take it easy on the mile run, remember that the score is the rounds after that, so you want to come in and be ready to start.

All movements should be done in one go and a minimum rest in between them. Keep a good pace and push the last rounds.

This will be fun

 

FRIDAY

Warm up

2 RNFT

20” active hang

10 kip swing

10/10/10/10 hollow and superman

 

Strength:

5 rounds

10 kipping pull up with a 20” hold on top on last rep

 

No pull ups? Please complete:

5 rounds

5 negatives

or

15 pulls under a bar with feet on floor

 

WOD

6 rounds

Every 3 min 200 meter AFAP on erg

rest remaining time

Time Cap for the 200 is: 1:30”

you will have 6 scores

 

Anyone loves sprints?

 

SUNDAY FUNDAY

SKILL:

5 Rounds

20 metre KB OH walk

30” zercher hold

15 DB lateral raise bent over

 

WOD:

In pairs

14 min AMRAP

Start with 2km on erg split as you want as a buy in,

with remaining time:

YGIG rounds

6 pull up

6 Hang clean 42,5/30

6 Push press 42,5/30

PJ

PJ