CROSSFIT
MONDAY
Warm up:
2 Rounds
10 Gorilla squat
30” hurdlers position L
30” hurdlers position R
30” Samson stretch L
30” Samson stretch R
Skill/Strength
Back squat
Week 5
5 x 3 back squat @ 86%
(Leave 2 RIR)
METCON
Tribe Hammersmith
10 RFT
10 Box jump
10 Alt DB snatch 22,5/15 kg
10 push ups
Gear 2 WOD
16 Min time cap
Tribe Shepherd’s Bush
10 RFT
10 Box jump
10 Alt DB snatch 22,5/15 kg
10 Wall ball
Gear 2 WOD
18 Min Time cap
TUESDAY
Warm up
2 Rounds
5 inch worm into push up (on the spot)
10 Kip swing
10 V ups + 10 Back extensions
Strength / Skill:
Toes to bar week 5
5 Rounds
5 to 10 TTB (5 RIR) + rest 20” + 20” hang on pull up bar
SS
20” hollow rock
(RPE 6)
METCON:
For time:
30 snatch 42,5/30
100 DU
20 snatch 50/35
100 DU
10 Snatch 60/35
100 DU
Gear 2 WOD
Nadia 9:30
16 Min TC
WEDNESDAY
Warm up:
2 Rounds
5 toes to split jerk (BW)
5 power clean (empty bar)
5 front squat (empty bar)
3 push jerk (empty bar)
3 split jerk (empty bar)
Skill / Strength:
4 x 1 High Hang clean + 1 push press + 1 push Jerk + 1 split Jerk (light load or empty bar)
4 x 1 hang clean + 1 Clean from mid shin + 1 Heave + 1 Jerk (50%)
4 x 1 clean Lift off + 1 clean + 2 Jerk (50 to 60% of 1 RM)
4 x 1 Clean and Jerk @ 77% of 1 RM
METCON:
In 6 Min
30 STOH @ 50/35 kg
with the remaining time AMRAP of:
3 single arm swing L + 3 single arm clean L 24/16 kg KB
3 single arm swing R + 3 single arm clean R 24/16 kg KB
3 goblet squats
THURSDAY
Warm up:
2 Rounds
60” single skips
10 kip swing
10/10/10/10 hollow and superman
Skill/Strength:
Kipping pull up week 5
5 rounds
5 to 10 kipping pull up (5 RIR) + 20 “ rest + 1 kipping pull up with 10” hold on top (RPE 6/7)
WOD:
7 RFT
15 Burpee
10 Deadlift @ 70/47,5 kg
5 Hang clean
Gear 2 WOD
Nadia: 10:40
18 Min TC
FRIDAY
Warm up
2 rounds
5 Inch worm into push up (on the spot)
8 BW windmill L
8 BW windmill R
5 push press + 5 strict press
Skill:
Strict press Week 5
5 x 3 @ 86% (leave 2 RIR)
WOD:
Tribe Hammersmith
14 Min AMRAP
6 Renegade row (push up + left row + right row = 1 rep) 22,5/15 kg
4 DB hang clean
2 devils press
Every 2 Min starting on Min zero: 10 Thrusters @ 42,5/30 kg
Gear 2 WOD
Tribe Shepherd’s Bush
14 Min AMRAP
6 Renegade row (push up + left row + right row = 1 rep) 22,5/15 kg
4 DB hang clean
2 devils press
Every 2 min starting on min zero: 200 m run
SUNDAY
Warm up:
2 rounds
5 strict press
5 push press
5 bent over row
10 Gorilla squats
Skill:
5 rounds
10 Push press (from floor)
SS
10 bent over row
RPE 6
Metcon:
14 Min AMRAP
(In pairs and all synchro. Each one in their own space)
5 squat clean @ 42,5/30 kg
8 burpee box jump
12 Slam ball 15/9 kg
ZOOM
MONDAY
Warm up:
2 rounds
30” high knees
10 gorilla squats
15” plank
15” side plank L
15” side plank R
4 rounds
10 Goblet squat
2” way down
2” pause at bottom
1” up
SS
45” plank
rest 60 to 90”
METCON:
10 RFT
10 alt chair step up
10 alt DB snatch
10 push ups
Time cap: 18 min
TRIBEMOB
2 Rounds
30” cobra
30” child’s pose
30” cobra
30” child’s pose
45” couch stretch L
45” couch stretch R
45” pigeon stretch L
45” pigeon stretch R
TUESDAY
Warm up:
2 rounds
30” jumping Jack
1 wall walk
10 wall squats
4 rounds
2 wall walks both with 10” pause at top
20” star plank L
20” star plank R
20” hollow rock
Rest 60 to 90”
Metcon:
18 Min AMRAP
20 DU/ jumping Jack
10 alt DB SDHP
8 alt DB hang squat clean
20 DU / Jumping jack
8 DB push press L
8 DB push press R
TRIBEMOB
60” scorpion stretch L
60” scorpion stretch R
45” twisting glute stretch L
45” twisting glute stretch R
60” alt cats and cows
WEDNESDAY
Warm up:
2 rounds
30” high knees
30” pigeon stretch L & R
45” shoulder opener with hands on wall
4 x 1 high hang clean + 1 push press + 1 push Jerk L
4 x 1 high hang clean + 1 push press + 1 push Jerk L
4 x 2 split Jerk with 2” pause at catch L
4 x 2 split Jerk with 2” pause at catch R
4 x 1 hang clean + 1 clean from mid shin + 1 split jerk L
4 x 1 hang clean + 1 clean from mid shin + 1 split jerk R
METCON
20 Min AMRAP
20 Jumps over the KB/DB (L+R = 1 jump)
15 KB/DB swing
5 DB down up L (arms extended)
5 DB down up R (arms extended)
Buy in 60 DB push press : alt arms every 5 reps
Tribemob
2 Rounds
60” camel pose
45” kneeling triceps stretch R
45” kneeling triceps stretch L
45” laying down towel Hamstring stretch R
45” laying down towel Hamstring stretch L
THURSDAY
Warm up
2 rounds
16 shoulder taps in plank position
8 BW windmill L
8 BW windmill R
4 bent over row with 2” pause at top and bottom L
4 bent over row with 2” pause at top and bottom R
4 Rounds
10 bent over row R
10 back extensions with 2” pause on top
10 Bent over row L
10 Leg raise laying down on the floor facing down with 2” pause at top
rest 60 to 90”
Metcon
7 RFT
15 burpee
8 DB deadlift L (sumo stance)
8 DB deadlift R
6 DB hang clean L (sumo stance)
6 DB hang clean R
18 Min TC
TRIBEMOB
2 rounds
45” pigeon stretch L
45” pigeon stretch R
45” couch stretch L
45” couch stretch R
30” downward dog
30” cobra pose
30” child’s pose
FRIDAY
Warm up
2 rounds
45” shoulder opener with hands on wall
20” mountain climbers
5 inch worm into push up
4 rounds
12 Chair dips with 2” pause at top and bottom
12 DB/KB upright row
rest 60 to 90”
METCON
18 Min AMRAP
6 burpee chair step up
6 DB thrusters L
6 DB thrusters R
6 renegade row (row L + row R + push up = 1 Rep)
3 devils press L
3 devils press R
TRIBEMOB
2 rounds
60” lat prayer stretch
60” table hold
45” kneeling shoulder stretch (raising hands behind back)
45” scorpion stretch L
45” scorpion stretch R
Running Club
In 60 Min
6 rounds
3:30” min walk @ nasal breathing only
6:30 min run at your 10 K pace (ideally track your metres and match with what you would have done in your 10 k)
