CROSSFIT

 

MONDAY

Warm up:

2 rounds

5 Inch worm into push up (on the spot)

8 Hip pops

5” active hang + 5 small kip swing + 5 big kip swing

 

Skill/Strength

Bar MU week 3

 

5 x 4 Bar MU (leave 2 RIR)

 

No Bar MU

 

5 x 4 Jumping Bar MU

 

METCON

Incremental Sets

 

(60% ME)

In 3 Min Max snatch @ 42,5/30 kg

Buy In 50 Slam Ball

Rest 2 min

 

(70% ME)

In 3 Min Max snatch @ 42,5/30 kg

Buy In 50 Slam Ball

Rest 2 min

 

(80% ME)

In 3 Min Max snatch @ 42,5/30 kg

Buy In 50 Slam Ball

rest 2 min

 

(Hard effort)

In 3 Min Max snatch @ 42,5/30 kg

Buy In 50 Slam Ball

Rest 2 min

 

You’ll have 4 scores. RX = Each score is higher than previous one.

(listen to your coach)

Gear 2/3 WOD

 

TUESDAY

Warm up

2 rounds

5 toes to split stance @ BW

3 muscle clean

3 power clean

3 front squat

3 split Jerk

 

Strength / Skill:

Clean and Jerk

 

4 x 1 high hang clean + 1 FS + 1 split jerk with 3” pause at catch (empty bar or very light)

 

4 x 1 hang power clean + 1 hang clean + 1 split jerk (50%)

 

4 x 1 clean lift off + 1 clean + 1 heave + 1 jerk (65 to 75%)

 

4 x 1 Clean and Jerk @ 82 %

 

METCON:

8 Min AMRAP

8 Sit up

8 KBS 24/16 kg

EMOM: 3 power clean @ 80/55 kg

 

Gear 2 WOD

 

 

WEDNESDAY

 

Warm up:

2 rounds

30” cats and cows

5 deadlift with 2” pause at knees  (empty bar)

5 Back squat

5 Barbell good morning

 

Skill / Strength:

Deadlift week 3

5 x 5 @ 83% (leave 1 RIR. If you haven’t done previous progressions please use lighter load)

 

METCON:

15 Min AMRAP

12 alt KB snatch 24/16 kg

10 box jump

8 push up

Every 3 min starting on min zero: 12 pull up

 

Gear 2 WOD

Eddie 9+9

 

THURSDAY

 

Warm up:

2 rounds

10 gorilla squats

3 power clean

3 squat clean

3 thruster

3 cluster

 

Skill/Strength:

Barbell Cycling week 3

12 Min EMOM

Min 1 – 5 Clusters TG (To practice mechanics. RPE 6, and max load 60/42,5)

Min 2 – 12 Wall Ball

 

WOD:

FOR TIME 🙂 🙂 🙂

30/20/10

CJ 42,5/30

burpee

 

Gear 2 WOD

Nadia: 9:12

15 Min TC

 

FRIDAY

 

Warm up

2 Rounds

60” single skips

30” shoulder opener with hands on wall

5 push press

5 push jerk

 

Skill :

Push jerk Week 3

 

5 x 4 @ 81 % (Leave 3 RIR)

 

 

WOD:

8 RFT

50 DU

4 DB down up 2 x 22,5/ 15 kg

3 DB hang clean

2 DB thrusters

 

Gear 2 WOD

Nadia 10:09

17 Min TC

 

 

SUNDAY ( 27/09/2020)

Warm up:

2 rounds

5 inch worm into push up

10/10/10/10 hollow and superman

10 alt single arm db row in plank position (5 each arm)

 

Skill:

5 rounds

8 Strict ring dip (leave 5 + RIR) (If easy please add 10” RS hold after last one)

SS

10 double DB bent over row (RPE 6)

 

Metcon:

16 Min AMRAP

(In pairs all synchro. Each one in their own stations)

16 alt DB snatch 22,5/15 kg

16 Goblet squat with DB 22,5/15

16 burpee

 

 

ZOOM CLASSES

MONDAY

Warm up

2 rounds

30” high knees

10/10/10/10 hollow and superman

10 alt single arm row in plank position

 

 

4 rounds

10 bent over row with 2” pause at top and 2” pause at bottom L

10 bent over row with 2” pause at top and 2” pause at bottom R

SS

20” hollow rock

 

Metcon

Incremental sets

 

(60% ME)

In 3 Min max alt DB/KB snatch

Buy in 30 lateral hops over the DB/KB (1 rep = L+R)

Rest 2 min

 

(70% ME)

In 3 Min max alt DB/KB snatch

Buy in 30 lateral hops over the DB/KB (1 rep = L+R)

 

(80% ME)

In 3 Min max alt DB/KB snatch

Buy in 30 lateral hops over the DB/KB (1 rep = L+R)

 

(90% ME)

In 3 Min max alt DB/KB snatch

Buy in 30 lateral hops over the DB/KB (1 rep = L+R)

 

(Hard effort)

In 3 Min max alt DB/KB snatch

Buy in 30 lateral hops over the DB/KB (1 rep = L+R)

 

Tribemob

2 rounds

45” couch stretch L

45” couch stretch R

45” twisting glute stretch L

45” twisting glute stretch R

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

 

TUESDAY

Warm up

2 rounds

30” jumping jack

30” cats and cows

10 Gorilla squats

 

4 x 1 muscle clean + 1 power clean + 2 split Jerk (both with 2” pause at split stance) L

4 x 1 muscle clean + 1 power clean + 2 split Jerk (both with 2” pause at split stance) R

4 x 1 power clean + 1 FS + 1 split jerk with 2” pause at dip L

4 x 1 power clean + 1 FS + 1 split jerk with 2” pause at dip R

4 x 1 clean + 1 hang clean + 1 split jerk L

4 x 1 clean + 1 hang clean + 1 split jerk R

 

Metcon

18 Min AMRAP

12 KB/DB swing

12 sit ups

12 BW lunges

Every 3 min starting on min zero: 10 power clean L + 10 power clean R (sumo stance)

 

Tribemob

2 rounds

45” camel pose

30” child’s pose

30” cobra

30” kneeling triceps stretch L

30” kneeling triceps stretch R

 

WEDNESDAY

Warm up

2 rounds

10 BW good mornings

30” Samson stretch L & R

5 push ups with 2” pause at top & bottom

 

4 rounds

10 single leg Romanian DL L

10 single leg Romanian DL R

SS

30” superman hold

 

Metcon

18 Min AMRAP

10 DB push press L

10 DB push press R

20 chair step up

15 HR push up

Every 3 min starting on min zero: 16 single arm row in plank position

 

Tribemob

2 rounds

45” scorpion stretch L

45” scorpion stretch L

30” pigeon stretch L

30” pigeon stretch L

30” cobra

 

THURSDAY

Warm up

2 rounds

2 wall walk

30” shoulder opener with hands on the wall

8 BW windmill L & R

 

4 rounds

1 wall walk + 15” hold on top

30” russian twists

60” plank

rest 90”

 

Metcon

40/30/20/10

alt DB clean and Jerk

burpee

 

20 Min Time Cap

 

Tribemob

2 Rounds

45” lat prayer stretch

45” laying down Hamstring stretch L

45” laying down Hamstring stretch R

30” table hold

 

FRIDAY

Warm up

30” single skips

5 push ups + 5 chair dips

10 wall squats

 

4 rounds

5 push press + 5 push jerk L

5 push press + 5 push jerk R

SS

12 chair dips with 2” pause at bottom

 

Metcon

8 Rounds for time

50 DU/ 40 Jumping jack

5 single arm DB down up

5 single arm DB hang clean

5 single arm thruster

(alt arms each round)

 

18 Min Time cap

 

Tribemob

2 rounds

45” couch stretch L

45” couch stretch R

45” scorpion stretch L

45” scorpion stretch R

30” kneeling triceps stretch L

30” kneeling triceps stretch R

 

Running Club

6 Rounds

1 Min walk @ nasal breathing only

9:00 min run at your 10 K pace (ideally track your meters and match with what you would have done in your 10 k)

 

PJ

PJ

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