MONDAY

Warm up

2 RNFT

6 V ups

5 Double squat Wall Ball

20 singles + 30 Doubles

 

Skill/strength

TTB week 4/4

IF you have TTB start by finding you MAX TTB UNBROKEN

 

followed by

4 rounds

6 kip swing + 5” active hang + 6 knee raises + 5” Active hang + 6 TTB + 5” active hang

(Ideally in one go. If needed break in 2 or 3 sets)

 

WOD:

FOR TIME:

40 box jump over

30 double squat wall ball

20 double push up burpee

200 DU

20 double push up burpee

30 double squat wall ball

40 box jump over

 

Gear 2 WOD

20 Min TC

Eddie 12:44

 

The workout has a couple of movements that you may not have done before. For the wall ball aim to break in 2 sets as the stress on shoulders and legs is a lot different than normal wall ball. For the burpee go with a slow pace but keep moving. Aim to do the DU in 4 sets of 50. Avoid doing a big set and then need to rest too much.

Fun one to start the week

 

TUESDAY

Strength / Skill:

Ring MU week 4/4

Drills:

Jumping Ring MU

Assisted Ring MU

 

WOD:

5 rounds

For max Calories

 

2 min:

Max Cal

buy in

5 devils press 15/10 kg

15 slam ball 10/6 kg

 

2 min : Rest

 

Gear 3 WOD.

Devils press and Slam ball should be light to get them done quickly. After that sit on the row and get as many cals as possible in the remaining of the 2 min.

 

WEDNESDAY

Warm up

2 RNFT

4 KB hang clean and Jerk each arm (light)

2 lengths duck walk

2 lengths walking lunge with 1 light KB OH

 

Skill:

15 min

Find your 1 RM back Squat

 

WOD:

CrossFit Hammersmith

10 RFT

4 KB hang clean and Jerk left arm 24/16 kg

4 KB hang clean and Jerk right arm 24/16 kg

8 push ups

12 KB Goblet Lunge 24/16

 

Gear 2 WOD

16 Min TC

Eddie: 11:08

 

This is a good workout to keep the same pace from beginning to end. Take your time on the KB hang clean and jerk and do not rush them. For the push ups aim to do in 1 or 2 sets.

Get the lunges done in one go and do not rush these as well. Quick transitions!

Have fun

 

CrossFit Shepherd’s Bush

10 RFT

4 KB hang clean and Jerk left arm 24/16 kg

4 KB hang clean and Jerk right arm 24/16 kg

8 push ups

100 m sprint

Gear 2 WOD

18 min Cap

 

This is a good workout to keep the same pace from beginning to end. Take your time on the KB hang clean and jerk and do not rush them. For the push ups aim to do in 1 or 2 sets.

Have fun

 

THURSDAY

SKILL

Clean and Jerk

5 x 2 x (clean with 2” pause at knee + Split jerk 2” pause at dip) light

4 x 1 hang clean + 2 jerk 70% or Less

4 x 1 clean and jerk 80%

 

WOD:

A

4 min AMRAP

5 TTB

2 clean 80/55 kg

2 thruster

 

1 min rest

 

B

4 min AMRAP

5 TTB

4 clean 60/42,5 kg

4 thruster

 

1 min rest

 

C

4 min AMRAP

5 TTB

6 clean 42,5/30 kg

6 thruster

 

Gear 2 WOD

Eddie:

A 6

B 4+8

C 4+6

 

Although it looks like its 3 x 4 min AMRAPs remember that 1 min is enough only to swap your loads so look at this workout like a 12 min AMRAP. It’s gear 2 so do not rush the lifts. Make sure your transitions are quick and you get the TTB done in 1 attempt always.

Have fun

 

FRIDAY

Warm up:

2 RNFT

8 plank to wall with 3” pause hands on wall

2 hollow drill

1 wall walk + 8 head taps

 

Skill:

Handstand week 7/8

5 rounds

6 to 10 Handstand Scissors

 

or

 

5 rounds

30” Handstand hold + 20” hollow hold

 

WOD

20 RFT

5 CTB pull up

3 Deficit HSPU (25 kg plates on top of 15)

1 Snatch 70/47,5

 

Daine: 19:00 at 90KG

TC: 20 min

Gear: 1/2

 

Move slow and steady. Snatch should feel heavy but you should not be failing lifts. Gymnastics must be done in one set. Use the clock and aim to be under the 1 round per min.

 

SUNDAY FUNDAY

SKILL

A

3 rounds

12 V ups

12 single leg kb good morning (6 on each leg)

 

B

3 rounds

30” max bent over row (light load)

30” max ring push ups

60” rest

 

WOD:

In pairs

12 Min AMRAP All sync

6 Snatch 30/25 kg

6 SDHP 30/25 kg

12 box jump over (this movement will be YGIG reps)

PJ

PJ