MONDAY

Warm up

2 RNFT

12 slow banded pulls facing the rig

10 Scapular Shrug hanging on the pull up bar

2 Lengths crab walk

Skill:

Strict Pull up week 4/4

 

5 Rounds

Max Reps Unbroken of the complex:

1 Strict pull up + swap grip without feet touching the floor + 1 strict Chin up + swap grip without feet touching the floor + 1 strict pull up…

 

No strict pull ups

5 rounds

10 pulls under a bar with 3” pause on top and 3” pause on bottom

 

or

 

5 rounds

5 negative pull ups + 20” active hang on the last one

 

WOD:

4 Rounds for max Reps

In 1 min – 45” Max Cal

In 1 min – 45” Max weighted box step over 15/10 kg

In 1 min – 45” Max Deadlift 80/55 kg

In 1 min – 45” Max weighted sit ups (arms extended) 1 DB 15/10 kg

 

Gear 2 WOD

Play your strengths and take it easy on the movements that you struggle. Avoid blasting off on that row as you will get your heart rate really high and 15” will not be enough to recover. For the deadlift go with a lighter load if you know you will be doing sets of 2 or 3.  You need the load to be comfortable on this one.

Good one to start the week

 

TUESDAY

Strength / Skill:

5 x 2 Jerk from toes

5 x 1 power clean + 1 clean + 1 Jerk PL

5 x 1 clean + 2 jerks (80% max)

WOD:

Min 1-7

30 Clean and Jerk 50/35

 

Min 7-14

30 STOH 60/42,5

 

Min 14-21

30 power clean 70/47,5

 

Gear 3 WOD

 

Ideally you will finish every 30 Reps before the 4 min mark. That will give you a ratio of 1:1 work and rest. If you are out of those lines you should use a lighter load.

Even if you can sprint the 1st and 2nd block, remember that you have to recover so you can keep moving with a good pace on the following rounds. So manage your effort properly

 

Great fun

 

WEDNESDAY

Warm up

2 RNFT

30” active hang pull up bar

2 lengths spiderman walk

5 Goblet squats with 3” pause at bottom

SKILL

Front squat 4/6

5×3 with 3” pause at bottom

(use a lighter load than you would use for a normal 5×3)

WOD:

12 Min AMRAP

1 pull up

1 HSPU

5 DU

2

2

10

3

3

15

4

4

20

..

..

 

Great 2 WOD

Eddie 12 + 28

 

Do not start this workout sprinting. Take it easy and keep your heart rate down. Ideally all the pull ups and HSPU should be done in one set and think about breaking them only when you get to rounds 7 or 8 if you need. Short breaks in between movements. For the DU swap to singles and double the amount if you know you will struggle with them. You can’t get stuck or it will take the intensity of the WOD.

Good Luck

 

THURSDAY

Warm up

2 RNFT

5 strict press

5 push press

5 Thruster

10 gorilla squats 2” pause top and bottom

Skill/strength

Push Press 3/4

(to find your 5 RM next week)

5 x 3 Push press (at 85% of your max for 3)

WOD:

CrossFit Hammersmith

4 RFT

10 Snatch 42,5/30

15 Slam Ball 15/10

20 Wall ball 9/7

 

For the Snatch use a load that you can do unbroken or breaking in 2 sets max. short break in between movements and for the wall ball should be the same as the snatch. Ideally unbroken or max of 2 sets.

 

Gear 2 WOD

Coach Leo: 10.20

14 min TC

 

CrossFit Shepherd’s Bush

4RFT

10 Snatch 42,5/30

100 m run

20 wall ball 9/7

 

Gear 2 WOD

14 Min TC

 

Ideally do the snatch unbroken or in 2 sets and the same on the wall balls. Manage the run in order to get back to the box and pick up the wall ball straight away. Depending on how good or not you are with the running may be worth it to save yourself a bit and keep pushing the wall balls and snatch. Have fun

 

FRIDAY

Warm up

2 RNFT

2 wall walks

12 Shoulder taps in plank position

20” hollow hold

 Skill:

Handstand 8/8

5 rounds

15” HS hold against board + 10 HSPU + 15” HS hold against board

WOD:

10/9/8/7/6/5/4/3/2/1

DB thrusters 22,5/15

TTB

Burpee over the DB

 

Gear 2 WOD

Daine: 8.30

 

SUNDAY REPEAT DAY

SKILL

4 Rounds

10 back rack lunges

10 single arm row KB or DB

2 hollow drill

WOD

RETEST from 18/07/2018

16 min AMRAP

100 DU

30 Wall ball 9/7

15 ring Dip

Coach score: 5+50

 

PJ

PJ