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)

 

 

PJ

PJ

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