MONDAY

Warm up

2 RNFT

5 Push ups + 20” plank

2 Hollow Drill

10 Cal

 

Skill/strength

Ring Push up week 3/4

5 rounds

10 ring push ups with 3” pause at top and 3” pause at bottom

 

WOD:

IN PAIRS

20 Min for Max CAL

In 2 min window:

10 wall ball partner A 9/7 kg

10 wall ball partner B 9/7 kg

10 Synchro Alt DB snatch 22,5/15

*MAX cal in the remaining time Partner A

*swap partners on the CAL every round*

 

Be careful with the Cal as you are going to come off the ERGs and will have no rest. You always have to do the 10 wall ball and 10 alt DB snatch every round. This should be fun

 

TUESDAY

Warm up:

DU practice week 3

5 min for DU practice

followed by

1 Round

12 Kip swing + 10 Scapular shrugs

15 banded face pulls facing the rig

12 V ups

 

Strength / Skill:

Strict pull up week 3/4

5 rounds

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

 

If you do not have strict pull ups please complete:

5 rounds of

Negative pull ups – 5” count on way down

or

5 rounds of

10 to 15 pulls under a bar

 

WOD:

8 RFT

8 thrusters 50/35

8 TTB

Every 2 min starting on min 0, 40 DU

Gear 2 WOD

Eddie 9:40

17 Min TC

 

The TC allows you to do the DU plus one full round per block of 2 min and that should be your absolute minimum. If possible always do a bit over a round per block. The DU should be unbroken so use a number that allows you to do that. If you do singles, today do less than 80 singles to make sure you do not get stuck on the rope, so something like 50 to 60 singles should be fine for today.

Thrusters and TTB ideally unbroken.

 

WEDNESDAY

Warm up

2 RNFT

10 alt KB snatch (from floor)

10 goblet squat with 3” pause at bottom

45” pigeon stretch each leg

 

Skill:

Front Squat week 3/6

5 x 3 @ 85%

 

WOD:

FOR Time:

20/18/16/14/12/10/8/6/4/2

Alt KB snatch 24/16 kg (from floor)

Burpee

18 Min TC

Eddie: 11:19

 

Have a slow and steady pace until you reach the round of 12 or 10.  After those start to push and the rounds get easier and easier. Remember that once you have done the round of 16, half of the workout is done 😉

 

THURSDAY

Warm up

2 RNFT

10 deadlifts empty bar

8 strict press empty bar

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

 

SKILL

Strict Press week 2/4

2 x 10

2 x 5

2 x 3

progress load across the sets

 

WOD:

CrossFit Hammersmith

20 Min AMRAP

5 deadlift 120/85 kg

10 ring dip

15 pull up

 

Eddie 15+ 2

Gear 2 WOD

 

Make sure the deadlift load allows you to do the rounds always unbroken and with a GREAT form. Take your time in between movements and break the ring dips in 2 rounds but not more. For the pull ups if you break in 3 sets but with a quick rest in between it’s still fine.

 

CrossFit Shepherd’s Bush

20 Min AMRAP

200 meter RUN (done as 4x 50m)

5 deadlift 120/85 kg

10 pull up

 

Gear 2 WOD. The running will have a big impact on this workout. Bring your running shoes if you have them. For the DL make sure it’s a load that you can always move unbroken and with GREAT from. The pull ups in 1 or 2 sets.

Good luck

 

FRIDAY

Warm up

2RNFT

2 hang power clean+ 2 power clean + 2 squat clean

1 wall walk + 10 shoulder taps

1 skin the cat

 

Skill:

Toes to bar week 2/4

5 rounds

2 Skin the cat (does not have to be unbroken) on bar or rings

SS

12 V ups

 

WOD

12 Min AMRAP

10 HSPU

10 power clean (starting at 40/25kg) each round add 5kg

 

Eddie: 8+3

Gear 2 WOD

 

First rounds will go really quickly. If needed start with a load lighter than the prescribed one if you know you will get close to your limit in 4 or 5 rounds.

Aim to do the HSPU in 2 sets. For the cleans once they start to get heavy, take your time and do not rush them.

 

SUNDAY FUNDAY

SKILL:

A

3 rounds

10 alt barbell lunges

SS

10 weighted good mornings

 

B

3 rounds

60” Plank

SS

10 KB windmill L

10 KB windmill R

 

WOD:

In pairs

12 Min AMRAP SYNC

10 power cleans 42,5/30

8 Thrusters

6 pull up

(ALL SYNC)

PJ

PJ