MONDAY

Warm up

2 RNFT

30” active hang on pull up bar + 10 scapular shrugs

1 wall walk + 10 head taps

2 lengths of Samson stretch

 

Skill/strength

Strict Pull up week 1/4

5 rounds

10 strict pull ups (if 10 is easy please add 2” pause at top)

 

No strict pull ups

5 rounds

5 negative pull ups – 3 second negative

or 12 to 15 pulls under a bar with feet on floor

 

WOD:

CrossFit Hammersmith

5 Rounds for max burpee box jump over

 

-In 2 min

12 HSPU

16 alt DB snatch 22,5/16

max burpee box jump over in the remaining time

-Rest 2 MIN

 

Gear 3 WOD

Eddie 81 Reps

 

Make sure you do the HSPU in 1 or 2 sets. The 16 alt DB snatch must be done in one go. With the remaining time get a pace on the burpee and stay with that pace. 2 min rest will fly by fast.

 

CrossFit Shepherd’s Bush

5 Rounds for max burpee box jump over

 

-In 2 min

16 alt DB snatch 22,5/16

100 m sprint

max burpee box jump over in the remaining time

-Rest 2 MIN

 

Gear 3 WOD

The 16 alt DB snatch must be done in one go . With the remaining time get a pace on the burpee and stay with that pace. 2 min rest will fly by fast

 

TUESDAY

Warm up:

5 Min double under practice

followed by

2 RNFT

5 Heave

5 push press

5 Push Jerk

 

Strength / Skill:

Push Jerk 4/4

15 Min to find your 5 RM push Jerk

 

WOD:

12 Min AMRAP

30 Wall Ball

60 DU

 

Gear 2 WOD

 

Aim to break the wall balls and DU in 2 sets max, but not more than that. On those breaks do not rest too much and stay in control of your breathing as the WOD can become quite taxing. If you do not have DU, stay with singles today to try and keep the intensity up instead of failing to many times.

 

WEDNESDAY

Warm up

2 RNFT

10 kip swing + 1 kipping pull up + 10” hold on top

10 double KB sumo deadlift

5 double KB front Squat

 

Skill:

Sumo deadlift 4/4

15 Min to find your 1RM Sumo deadlift

 

WOD:

20 RFT

4 CTB

5 HR push up

6 Front Squat 60/42,5

 

Gear 2 WOD

20 min TC

Eddie 13.37

 

This will be a long workout and very taxing on the legs. Make sure you change the load of the workout if your 1RM front squat is 120/85kg or less.  Keep the rest in between movements to a minimum and do not take too long to pick up the bar.  If you need to rest during the 6 FS with the bar on your shoulders or on the floor, the load is to heavy.

Good luck

 

THURSDAY

Warm up

2 RNFT

2 lengths spiderman walk

10 V ups

90” DU practice

 

SKILL

Ring Push ups week 1/4

5 rounds

10 Ring push ups (or less if needed) + 20” plank on rings hold + 30” hollow on floor

 

WOD:

10 Min AMRAP

6 TTB

12 Slam Ball 10/7 kg

EMOM 1 squat snatch 70/47,5

 

Gear 2 WOD

Eddie 12+5

Aim to do close to 1 round per min. TTB and slam ball must be unbroken and quick transitions. For the squat snatch you should aim to rest a good 10” before the clock hits the 60” mark. This was short gassy and fun.

 

FRIDAY

Warm up

2 RNFT

10/8 Cals

10 Goblet squat with 3” pause at bottom

1 rope climb

 

Skill:

Front Squat week 1/6

5 x 5 (80% or less)

 

WOD

In pairs

20 Min AMRAP

YGIG rounds

12 KB swing 24/16

10/8 Calories

2 rope climbs (no jump)

 

Gear 2 WOD

 

Take your time on the rope climbs and ideally do them with the J hook you have learned or legless if you feel brave. If you feel stuck please move to 1 rope climb only.

Team WOD to finish the week

 

SUNDAY FUNDAY

SKILL:

A

3 rounds

2 TGU each arm (with barbell if possible)

SS

45” side plank each side

 

B

3 rounds

10 barbell upright row

SS

10 DB lateral raise bent over

 

WOD:

In pairs

14 Min AMRAP (ALL synchro)

12 SIT UPS

10 KB swing

8 burpee touching pull up bar

PJ

PJ