MONDAY

Warm up

2 RNFT

45” pigeon stretch each leg

10 air squats with 3” pause at bottom

45” Banded drill for FR mobility

 

Skill

Front Squat week 1/6

3 x 5 @ 75% 1RM

2 x 5 @ 80% 1RM

 

WOD:

3-6-9-12-15-12-9-6-3

Thrusters 42,5/30

Burpee over the bar

 

Gear 2 WOD

16 Min TC

 

Start with an easy pace regardless of the small numbers. Once you hit the rounds of 12,15,12 the workout gets spicy and you can break those thrusters in 2 sets if needed but not more than that.

 

TUESDAY

Warm up:

2 RNFT

20” active hang + 10 scapular shrug on pull up bar

8 alt KB snatch (light)

30 DU or 60 singles

 

Strength / Skill:

Strict Pull up week 3/4

5 rounds

10 strict pull up with 2” pause on top and 2” pause on bottom

 

NO STRICT PULL UP?

Complete:

5 rounds

5 Negative pull up

or

12 to 15 Pulls with feet on the floor

 

WOD

5 RFT

30 wall Ball 9/7 kg

12 Alt KB snatch 24/16 kg

60 DU

 

Gear 2 WOD

Eddie: 14:22

20 MIN CAP

 

Break the wall balls in 2 sets from the start. If you get stuck on the wall ball and you need to do small sets of 7 or 8 wall ball, please reduce the number from 30 to 25 or 20 depending on the coach suggestion.

The alt KB snatch should be done in one go so use a load that you can manage easily.

DU you can break in 2 sets. Swap for singles if needed.

 

WEDNESDAY

Skill:

Rings week 4/8

5 rounds

10 alt Ring archer push up

SS

2 Hollow drill

 

WOD:

CrossFit Hammersmith

10 RFT

3 power clean 80/55 kg

6 alt DB lunge 2 x 22,5/15 kg

9 HSPU

 

Gear 1/2 WOD

Eddie 11:23

18 Min TC

 

The DB lunges slow down the workout a bit so catch your breath before you pick the DBs up. Get the cleans done in singles or TG. The HSPU should all be in one go

 

CrossFit Shepherd’s Bush

IN 18 MIN

Part A

Diane

21/15/9

Deadlifts 100/70 kg

HSPU

REST 3 min

Part B

21/15/9

power clean 42,5/30 kg

push press 42,5/30

 

Score Part A and Part B individually.

Compare Diane Time with Last year.

 

THURSDAY

Warm up

2 RNFT

10 Cals

2 lengths spiderman walk

1 wall walk + 10” hold at nose and toes

 

Skill / Strength

Handstand week 1/8

5 rounds

1 kick up + 10 plate walks

or

1 wall walk + 10 Plate walks

 

WOD

20 MIN

IN PAIRS

In 2 min:

15 box jump over

15 pull up

max cal in remaining time

*Partners alternate every 2 min doing a total of 5 rounds each. Score is total of calories together in the end of the workout.

 

Take it easy on the box jump over and for the pull ups use a number that you can do in one go. Once you get to the cals is time to push and remember that you will have 2 min to recover. Fun one!

 

FRIDAY

Skill :

SNATCH

5 x 1 power snatch with 2” pause at knee + 1 hang snatch with 2” pause at knee (light)

5 x 1 Snatch + 1 OHS (both snatch and OHS with 2” pause at bottom)

4 x 1 snatch with a 5” slow pull to mid thigh (80% MAX)

 

 

WOD

FOR TIME:

9 rounds

5 snatch 42,5/30 kg

5 TTB

9 Rounds

5 OHS 42,5/30

5 HR push up

 

Eddie: 9:40

TC : 16 MIN

Aim to be always under one min per round. Snatch should be a light load that you can always pick up and TG. Once you finish the first 9 rounds you move straight to the next 9 rounds. The barbell must have the same load and if you need change the OHS to FS to make sure you keep up a fast pace. Not as bad as it looks 😉

 

SUNDAY FUNDAY

A

5 Rounds

10 Sumo deadlift 50% 1 RM

10 single arm bent over row kb or DB

10 seated DB press with legs extended

 

WOD:

In pairs

YGIG Rounds

16 MIN AMRAP

10/8 Cals

4 Devils press 15/10 kg

PJ

PJ