MONDAY

Warm up

2 RNFT

10 kip swing

10 V ups

5 DB snatch Left + 6 OH alt Lunge

5 DB snatch Right + 6 OH alt Lunge

 

Skill/strength

TTB week 4/4

5 Rounds

6 Strict TTB (or strict knee raises) + 8 TTB (or kipping knee raises) + 20” active hang

 

WOD:

15 Min AMRAP

6 Snatch 42,5/30

8 OH alt Lunge 42,5/30

10 HSPU

BUY IN 75 BOX JUMPS (5 min TC for the box jump)

 

Workout starts with the 75 box jumps. With the remaining time you complete the AMRAP. Make sure you do the Snatch unbroken and the Lunges as well.  You should have a rest in between if needed (in that case the snatch should be 5 +1 , so you don’t do an extra snatch).

HSPU should be in 1 or 2 sets max.

Loved this workout

 

Gear 2 WOD

FOFIS: 5+6

 

TUESDAY

Warm up:

2 RNFT

10 single arm KB swing L

10 single arm KB swing R

6 goblet squat with 3” pause at the bottom

 

Strength / Skill:

Front Squat week 5/6

2 x 5 @ 80%

2 x 5 @ 85%

1 x 5 AHAP

 

WOD:

CrossFit Hammersmith

6 RFT

50 DU

15 wall ball 12/9 kg

10 Single arm KB swing Left 24/16 kg

10 Single arm KB swing Right 24/16 kg

 

Gear 2 WOD

Eddie 12:14

18 Min TC

 

Aim to do the DU in 1 or 2 sets max. The wall ball is heavy today so if you break in 2 sets that’s ok, however make sure you do not rest too much in between sets.

For the single arm KB swing rest in between the sets of 10 and this gets a bit spicy along the workout so use a lighter KB if needed.

 

CrossFit Shepherd’s Bush

6 RFT

50 DU

100m run

10 Single arm KB swing Left 24/16 kg

10 Single arm KB swing Right 24/16 kg

 

Gear 2 WOD

18 Min TC

 

Aim to do the DU in 1 or 2 sets max.  For the single arm KB swing rest in between the sets of 10 and this gets a bit spicy along the workout so use a lighter KB if needed.

 

WEDNESDAY

Skill:

Bar MU week 1

If you have Bar MU today’s goal is to do small number of reps and work on perfecting the MU (save your hands for the workout)

 

5 Rounds

 

Jumping Bar MU

OR

Assisted Bar MU

 

WOD:

A

at Min 0

5RFT

3 CJ 50/35 kg

9 pull up

(Rest until min 5)

B

at Min 5

5RFT

6 CJ 42,5/30

6 Pull up

(Rest until min 11)

at Min 11

5RFT

9 CJ 30/25

3 pull up

18 Min TC

Gear 3 WOD

Eddie:

A – 2.14

B – 2.44

C – 3.03

 

This will be 3 sprints. Make sure you change the loads or reps of pull ups in order to keep the WODs as a sprint. Do not exceed 4 min for A and 5 min for B so you always rest at least 1 min

Have fun

 

THURSDAY

Warm up

2 RNFT

10 Cal

2 lengths spiderman walk

5 Diamond push ups

 

SKILL

Ring Dip week 1/4

5 rounds

10 “ Ring support hold + 10 strict ring dip + 10” RSH (or in boxes)

 

WOD:

16 MIN FOR MAX CAL

IN PAIRS

Every 2 min

15 Sync Slam ball 10/7 kg

7 Under and over the partner (alternate the one that does the up and under every round)

Max Cal in the remaining time (partner must stay in plank for partner to do CAL)

 

FRIDAY

Warm up

2 RNFT

5 kip swing + 5 knee raises

5 DB front squats + 5 DB strict press + 5 DB thruster

 

Skill:

Strict Press 4/4

15 Min to find your 1 RM strict press

 

WOD

20 RFT

3 DB thrusters 22,5/15

3 Burpee to pull up bar

3 TTB

 

Gear 2 WOD

Louise: 12:42

TC: 17 Min

 

Aim to do 1,5 rounds per min.  Keep the movements unbroken and your eyes on the clock. Make sure you use loads that you can still move quickly under fatigue and not only when you are fresh.

 

SUNDAY FUNDAY

SKILL:

A

3 rounds

10 DB lateral raise bent over

SS

10 DB frontal raise bent over

 

B

3 rounds

10 barbell reverse curls

SS

10 barbell Skull Crusher

 

WOD:

In pairs

12 Min AMRAP

All sync

10 alt DB snatch 22,5/15

10 DB goblet squat 22,5/15

10 sit ups

PJ

PJ