MONDAY

Warm up:

2 RNFT

45” pigeon stretch EL

45” shoulder open drill on wall

5 OHS empty bar. Pause 3” and do 2 strict press behind the neck on each rep if possible

Skill:

OHS week 4/4

15 Min to find your 1 RM OHS

WOD:

5 Rounds

Every 4 min

2 min

Max burpees

Buy in 15 thruster 42,5/30

2 Min Rest

 

Fofis: 145

Gear 3 WOD

Each round should be a sprint, however you need to manage your reps or load on the thrusters in order for those to be unbroken. After that find a pace for the burpees and try to be consistent across the 5 rounds. Your score is the total of burpees in the end of the 5 rounds

This WOD was AMAZING

 

TUESDAY

Warm up:

2 RNFT

1 push up +1 wall walk+ 2 push up + 2 wall walk

10/10/20/20 Hollow and superman

16 shoulder taps in plank position

Strength / Skill:

Handstand week 4/8

5 rounds

15” HS hold against the board

10 HSPU

15” HS hold against the board

WOD:

2 Rounds

2 min – 1.30 max Cal

2 min – 1.30 max box step overs 2×22,5/15

2 min – 1.30 max Cal

2 min – 1.30 max single arm KB swing 24/16 kg (must alternate every 5 reps)

 

16 min workout in total with the calories twice per round. Make sure you manage your calories properly in order not to burn out too early. However instead of 1.45 like last week, today you have only 1.30”. For the box step over take your time as it can fatigue your legs a lot. For the single arm KB swings remember that you have to alternate every 5 reps and 24/16 will feel heavy for 90” so do rest a bit in the middle of the 90” if needed.

 

WEDNESDAY

Skill:

4 x 3 position Clean + 1 Jerk after each clean

4 x 1 clean + 1 heave + 1 Jerk 75% max Load

4 x 1 clean + 2 Jerk max load 80%

WOD

21-15-9-9-15-21

Clean 60/42,5

TTB

 

Gear 2 WOD

Antonio: 13:08

TC: 17 Min

 

Break the cleans and TTB in sets from the beginning. Remember that after the set of 9 you will need to go up again on those numbers. Make sure the load on the barbell allows you to cycle in even if it is in small reps avoiding a load that forces you to do singles.

Have fun.

 

THURSDAY

Warm up

5 Min

1 min DU practice

1 min Rest

Skill/strength

Push Jerk week 3/4 (to find 3 RM next week)

2×6

2×4

2×2

Progress the load across sets

WOD:

CrossFit Hammersmith

15 Min AMRAP

40 DU

15 HSPU

Every 3 min 25 Slam ball 15/9 kg

 

Eddie 8+20

Gear 2 WOD

 

Keep a nice pace on the slam ball and make sure that they do not take you more than 60”.

For the HSPU use a number that you can do in 2 sets.  So if you stay with 15 aim for 8+7 or if you adapt to 10 make sure you do 5+5. The DU has to be a number that you do unbroken or max in 2 sets as well.

Loved this WOD

 

CrossFit Shepherd’s Bush

15 Min AMRAP

40 DU

15 HSPU

Every 3 min 300 m run

 

This week we push the running to 300 metres. Pace it well so you do not burn out and make sure you pick the correct numbers for the DU and HSPU.

Have fun

 

Gear 2 WOD

 

FRIDAY

Skill/strength

Ring MU week 4/4

Drills:

 

Assisted Ring MU

 

Negative Ring MU

(for the ones that do not have RMU)

WOD:

For Time

Buy in 100 wall balls

5 Rounds

6 Snatch 60/42,5

12 CTB pull up

 

Gear 2 WOD

Fofis 17.48

TC 19 Min

 

Break the 100 wall ball in 4 or 5 sets, make sure that when you finish them you are ready to start the 5 rounds of snatch and pull ups.

For the snatch cycle the bar or go for fast singles and the pull ups unbroken or max of 2 rounds.

Fofis’ favourite WOD of the week

 

SUNDAY REPEAT DAY

Sunday is the day to repeat you workouts from 6 months ago. This is the moment that will pay off for those of you that keep track of your scores and want to know how much you have improved in 6 months. Get ready for some good surprises.

 

Skill:

4 Rounds

12 Back rack lunge alternating (6 reps with each leg)

12 KB single leg good mornings (arm extended and KB in front of you)

6 barbell ab roll out

WOD: (Retest from 16/11/2018)

15 min AMRAP

6 CTB

6 KB devils press 24/16

6 KB lunges holding the 2 KB as you want

 

Gear 2 WOD

Daine: 9+16

PJ

PJ