MONDAY

Warm up

2 RNFT

1 skin the cat

5 TTR

10 wall squats with 2” pause at bottom

 

Skill/strength

OHS

15 min to find your 5 RM OHS

 

WOD:

In Pairs:

40/30/20

Cals

Toes to rings

Straight into

30/20/10

burpee touching rings

OHS 42,5 / 30 kg

** Must alternate every 5 reps **

20 Min Time cap

 

Be careful with the TTR as they are a bit easier than TTB but take a lot more out of the core. On the Cals do not push too much on the first set.

Once you get to the burpees and OHS make sure you use a load that you are comfortable with.

 

TUESDAY

Warm up:

1 wall walk + 6 thigh taps

6 plyo push up up and down plates

40 singles + 20 DU

 

Strength / Skill:

Floor Press 4/4

5 x 5

progress the load to find your 5 RM for today

 

WOD:

12/11/10/9/8/7/6/5/4/3/2/1

HSPU

Pull up

after each round: 30 DU

 

18 min TC

Eddie: 9:50

Break the sets of 12 until 8 in 2 rounds if needed. After that go unbroken on the gymnastics. The 30 DU should all be unbroken and fast transitions between movements.

 

WEDNESDAY

Warm up

2 RNFT

10 assisted pistol squats (one foot behind instead of air)

10 double KB sumo deadlift

10 good mornings

 

Skill:

Sumo deadlift 3/4

2 x 8

2 x 5

2 x 3

Progress the load across sets

 

WOD:

CrossFit Hammersmith

30 RFT

1 DB CJ 22,5/15 (2 DBs)

1 DB Thruster 22,5/15 (2 DBs)

2 pistol squat

 

12 Min TC

 

CrossFit Shepherd’s Bush

30 RFT

1 clean and Jerk 60/42,5

1 Thruster

2 pistol squats

 

15 min TC

Louise: 8.49

 

Aim to have quick rounds and do not rest to much in between movements. Keep an eye on the clock and make sure you always get at least 2 rounds done in 1 min.

 

THURSDAY

Warm up

J hook practice

 

SKILL

Rope climbs week 4/4

in 15 Min accumulate 15 rope climbs

** start seated on the floor **

 

WOD:

CrossFit Hammersmith

12 min AMRAP

1 devils press 22,5/15

3 slam ball 10/7 kg

2

6

3

9

Gear 2 WOD

 

CrossFit Shepherd’s Bush

14 Min AMRAP

3 devils press 22,5/15

9 slam ball

100 m sprint

 

Gear 2 WOD

 

FRIDAY

Warm up

2 RNFT

15” ring support hold

5 x 1 heave + 1 Jerk

Banded shoulder drills

 

Skill:

Push Jerk week 3/4

3 x 5 push jerk

3 x 3 Push Jerk

** all with 1 heave before

 

WOD

5 RFT

20 Wall ball

15 Ring dip

10 Snatch 50/35 kg

 

Eddie 12:30

18 min TC

Gear 2 WOD

Aim to do the wall balls in 1 or 2 sets and the same for the ring dips. For the snatch ideally 2 sets or 3 max.  You should use a load that allow you to cycle the bar, not the day for singles.

 

SUNDAY FUNDAY

SKILL:

A

3 rounds

10 good mornings

SS

10 KB windmills

 

B

3 rounds

10 Front rack lunges

SS

10 (1 DB lateral raise + 1 DB frontal raise, 20 reps total)

 

WOD:

In pairs

16 Min AMRAP

YGIG rounds

10/8 Cals

5 DB thruster 22,5/15

5 pull up

PJ

PJ