CROSSFIT

 

MONDAY

Warm up:

2 rounds

30” cats and cows

5 inch worm into push up (on the spot)

5 push press

5 push jerk

 

Skill/Strength

Push Jerk week 2

5 x 5 @ 79%

(Leave 3 RIR)

 

METCON

10 RFT

6 Deadlift 70/47,5

5 Hang clean

3 STOH

 

Gear 2 WOD

15 Min TC

 

TUESDAY

Warm up

2 rounds

10 kip swing + 20” active hang

10/10/10/10 hollow and superman

6 Russian Push ups

 

Strength / Skill:

5 rounds

3 Bar MU (leave 3 RIR)

 

No Bar MU

5 rounds

1 strict pull up with 20” hold on top

SS

5 Arch to L sit drill

 

METCON:

15 Min AMRAP

1 Front squat 50/35 kg

1 burpee

1 KB swing 24/16 kg

2

2

2

3

3

3

… (each round increase 1 rep on each movement)

Every 3 Min starting on Min zero: 12 pull ups

 

Gear 2 WOD

 

WEDNESDAY

Warm up:

2 rounds

5 muscle clean

5 power clean

5 push press

5 push jerk

30” Skipping

 

Skill / Strength:

Barbell cycling Week 2

10 Min EMOM

3 Hang clean and Jerk every 30”

(Max load to use 60/42,5)

RPE 7

 

METCON:

16 Min AMRAP

20 DB snatch 22,5/15 kg

15 HR push up

50 DU

 

Gear 2 WOD

 

THURSDAY

Warm up:

2 rounds

30 secomnds cats and cows

10 back extensions laying down on the floor

5 Good morning

5 Back squat

 

Skill/Strength:

5 Rounds

5 Deadlift @ 81%

(leave 2 RIR)

 

WOD:

18 Min AMRAP

30 Thruster 30/25 kg

30 box jump

30 Slam Ball

Every 3 Min starting on Min Zero: 10 TTB

 

Gear 2 WOD

 

FRIDAY

Warm up

2 rounds

5 inch worm into push up on the spot

3 muscle snatch

3 power snatch

3 OHS

3 Hang snatch

 

Skill :

 

4 x 1 high hang Snatch + 1 snatch balance + 1 OHS (light load or empty bar)

 

4 x 2 Hang snatch (50%)

 

4 x 1 snatch Lift off + 1 snatch from mid shin (60 to 70%)

 

4 x 1 Snatch @ 80%

 

WOD:

in 6 Min

30 snatch @ 50/35 kg

with the remaining time max devils press @ 2 x 22,5/ 15 kg

 

Gear 3 WOD

 

SUNDAY

Warm up:

2 RNFT

10 shin box transitions

30” pigeon stretch L & R

10 air squat with 2” pause at bottom

 

Skill:

5 Rounds

5 back squat all with 2” pause at bottom

(No % for today. Start at 50% of your 1 RM and PL only if technique looks good)

 

Metcon:

15 Min AMRAP

(in pairs YGIG rounds, each one with their own equipment and in their own station)

6 box jump

4 squat clean 42,5/30 kg

2 burpee over the bar

 

Gear 2 WOD

 

ZOOM

 

MONDAY

Warm up:

2 Rounds

5 inch worm into push up

1 wall walk + 10” hold on top

16 shoulder tap in plank position

 

4 rounds

8 DB push press L

8 DB push press R

SS

10 push up with 2” pause at bottom

 

Metcon

10 RFT

6 DB deadlift L

6 DB deadlift R

5 DB hang clean L

5 DB hang clean R

3 STOH L

3 STOH R

15 Min TC

 

Tribemob

45” Lat prayer stretch

45” scorpion stretch L

45” scorpion stretch R

30” child’s pose

30” camel pose

 

Tuesday

Warm up:

2 rounds

30” Jumping jack

10/10/10/10 hollow and superman

5 bent over row L & R

 

4 rounds

10 bent over row L (tempo: 2” up + 2” down)

10 bent over row R (tempo: 2” up + 2” down)

SS

10 back extension laying down on the floor with 2” pause on top

 

Metcon

18 Min AMRAP

1 burpee

1 KB/DB swing

1 Goblet squat

2

2

2

3

3

3

(…)

Each round add one rep to each movement

 

Tribemob

2 rounds

45” twisting glute stretch L

45” twisting glute stretch R

45” kneeling shoulder stretch (raise both hands together behind back)

45” Camel pose

 

Wednesday

Warm up:

2 rounds

30” DU

10 BW good mornings

15” plank

15” side plank L

15” side plank R

 

4 rounds

10 Single leg R deadlift L

10 Single leg R deadlift R

SS

60” plank

 

Metcon

16 Min AMRAP

20 Db snatch 22,5/15 kg

15 HR push up

50 DU

 

Gear 2 WOD

 

Tribemob

2 rounds

30” couch stretch L

30” couch stretch R

30” laying down towel Hamstring stretch L

30” laying down towel Hamstring stretch R

45” Table pose

 

Thursday

Warm up:

2 rounds

10 Alt BW lunges

10 wall squats

30” high knees

 

4 rounds

8 OHL L

8 OHL R

SS

15 jumping squat

 

Metcon

18 Min AMRAP

30 single arm thruster (swap arm every 5 reps)

30 chair step up

30 single arm DB down up (Arms straight, no chest on floor)

Every 3 min starting on min zero: 20 laying down TTB

 

Tribemob

2 rounds

45” shin box transitions

30” cobra

30” downward dog

30” kneeling tricep stretch L

30” kneeling tricep stretch R

 

Friday

Warm up:

2 rounds

30” DU/ jumping jack

10 straight arm burpee

5 DB upright row L

5 DB upright row R

4 x 1 muscle snatch + 1 power snatch + 1 OHS L

4 x 1 muscle snatch + 1 power snatch + 1 OHS R

4 x 1 power snatch + 1 hang power snatch + 1 OHS with 2” pause at bottom L

4 x 1 power snatch + 1 hang power snatch + 1 OHS with 2” pause at bottom R

4 x 1 hang snatch + 1 snatch from mid shin L

4 x 1 hang snatch + 1 snatch from mid shin R

 

Metcon

18 Min AMRAP

8 DB hang snatch L

8 DB hang snatch R

6 burpee chair step up

4 DB devils press L

4 DB devils press R

Every 3 min starting on min zero: 30 hops over the DB (L+ R = 1 Rep)

 

Tribemob:

2 rounds

30” pigeon stretch L

30” pigeon stretch R

30” cobra

30” twisting glute stretch L

30” twisting glute stretch R

 

Running Club

In 60 Min

6 rounds

2:00” min walk @ nasal breathing only

8:00 min run at your 10km pace (ideally track your meters and match with what you would have done in your 10km)

 

 

PJ

PJ

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