MONDAY

Warm up

2 RNFT

10 vertical jumps

2 strict press

2 push press

2 push jerk

2 front squats

2 thrusters

 

Skill/strength

Push Jerk

5 x 3 (1 heave + 1 push Jerk)

 

WOD:

FOR TIME:

25 box jumps

25 thrusters 42,5/30

25 pull up

25 power snatch 42,5/30

25 burpees

15

15

15

15

15

5

5

5

5

5

 

Gear 2 WOD

Eddie 13:40

22 min TC

 

Take it easy on the first round and break the thrusters and pull ups in 2 or 3 sets. For the snatch cycle 5 or 6 reps if you can so you do not get stuck there. The round of 15 is the tricky one as you are already fatigued. Once you are on the 5s is time to push.

 

TUESDAY

Warm up:

2 RNFT

10 single leg glute bridges each leg.

8 KB windmill each side

10 calories

 

Strength / Skill:

Sumo deadlift 2/4

 

5 x 3 sumo deadlift at 85 – 90%

 

WOD:

Sprints

10 rounds

Every 90”

12/8 cals AFAP

 

Gear 3 Wod

 

First round use it to find your pace. After that the goal is to be fast, however you should try to keep the same scores across the 10 rounds.

 

WEDNESDAY

Warm up

2 RNFT

5 DB OH Lunge left arm

5 DB OH Lunge Right arm

1 wall walk + 10 head taps

10” hold with chin above the pull up bar

 

Skill:

Rope climbs week ¾

In 15 min

accumulate 12 rope climbs

** must start seated on the floor.

Gents with feet off the floor, ladies can rest feet on the floor.

Legless if possible

If you use the legs, please only once you have enough height. **

 

WOD:

12 min AMRAP

10 OH alt lunges 50/35 kg

10 HSPU

Buy in 100 wall ball 9/7 kg

 

Gear 2 WOD

Eddie 6+1

 

Do not rush the wall balls. Take your time, however you should get them done with a 6 min TC. Once they are done move AMRAP and aim to do the OH lunges in one go and for the HSPU 2 sets max.

Take your time to rest in between movements as the workout is very taxing on the shoulders.

Loved this one.

 

THURSDAY

Warm up

2 RNFT

2 hollow drill

2 skin the cat on rings

6 push ups side to side crossing hands

 

SKILL

5 x 3 Floor press

 

WOD:

CrossFit Hammersmith

14 Min AMRAP

5 Deadlift 80/55kg

10 TTB

10 HR push up

 

Gear 2 WOD

Use a load that allow you to do the deadlift unbroken and with GREAT form. For the TTB and HR push ups, the numbers should allow you to do it in one go.

Have a steady pace and do not rest too much in between movements.

 

CrossFit Shepherd’s Bush

16 Min AMRAP

5 Deadlift 80/55kg

8 TTB

8 HR push up

Buy in 1 mile run

 

Gear 2 WOD

Use a load that allow you to do the deadlift unbroken and with GREAT form. For the TTB and HR push ups, the numbers should allow you to do it in one go. Easy on the mile run, remember that the score is the AMRAP so make sure you do it at a pace that allow you to get in and start to work

Have a steady pace and do not rest to much in between movements.

 

FRIDAY

Warm up

2 RNFT
60” thoracic drills

45” banded shoulder drills each side

10 wall squats

 

Skill:

OHS week 3/4 (to find 5 RM next week)

5 x 3 OHS

all with 5” pause at bottom

 

WOD

10 RFT

3 power clean 60/42.5

3 Front squat

3 push Jerk

 

10 min Time cap

Gear 2 WOD

Louise : 5.52

 

Aim to do each round unbroken but do not rest too much in between rounds. Has to be a load that you are able to cycle with no struggle. Aim to do a minimum of 1 round per min so keep the eyes on the clock.

Great one to finish the week

 

SUNDAY FUNDAY

SKILL:

A

3 rounds

10 bent over row with fat grips

SS

10 barbell reverse curls

 

B

3 rounds

10 barbell skull crusher

SS

12 banded tricep extensions

 

WOD

In pairs

16 Min AMRAP

YGIG rounds

4 power snatch 42,5/30 kg

4 SDHP 42,5/30 kg

4 box jump 30/24′

PJ

PJ