CROSSFIT

 

MONDAY

Warm up:

2 rounds

30” cats and cows

5 Good mornings (empty bar)

5 back squats

5 thrusters

 

Skill/Strength

Deadlift week 4

4 x 3 @ 85% (Leave 2 / 3 RIR)

 

METCON

10 RFT

2 Hang squat snatch 50/35 kg

10 box jump

2 hang squat snatch

10 sit ups

 

Gear 2 WOD

Eddie 14:43

TC: 20 min

 

TUESDAY

Warm up

2 rounds

3 Muscle clean

3 Hang power clean

3 Front squat

5 air squat + 5 jumping squat

 

Skill:

Barbell cycling week 4

10 Min to practice:

Power clean

 

METCON:

A

7 Min

Max Cals

 

rest 3 Min

 

B

7 Min

Max wall ball 9/7 kg

 

rest 3 Min

 

C

7 Min EMOM

6 Power clean TG (to practice barbell cycling. No score on C)

 

WEDNESDAY

Warm up:

2 rounds

10 kip swing + 20” active hang

20 “ hollow rock

5 straight arm burpee + 5 burpee

 

Skill / Strength:

Bar Muscle up week 4

 

5 rounds

5 Bar MU

(leave 1/2 RIR. If your max BMU is 3 you should complete only 5 x 1 in order to leave 1/2 RIR. If you max BMU is 10 you should complete 5 x 8 in order to leave 1/2 RIR)

 

No Bar MU:

5 rounds

3 Jumping Bar MU from a box

SS

5 Arch to L sit drill

 

METCON:

5 RFT

20 slam ball 15/9 kg

20 alt DB snatch 22,5/15 kg

20 RKB swing 24/16 kg

 

Gear 2 WOD

Eddie: 11:11

TC: 16 Min

 

THURSDAY

Warm up:

2 Rounds

3 muscle snatch

3 OHS

3 power snatch

3 snatch drop

3 snatch

 

Skill/Strength:

Snatch

 

4 x 1 high hang Snatch + 1 OHS + 1 Snatch balance with 3” pause at catch (empty bar or very light)

 

4 x 1 hang power snatch + 1 hang Snatch (50%)

 

4 x 1 snatch lift off + 1 Snatch (65 to 75%)

 

4 x 1 Snatch@ 82%

 

WOD:

In 6 Min

30 Snatch @ 50/35 kg

max DU with the remaining time

(score is number of DU only)

 

Great 3 WOD

 

FRIDAY

Warm up

2 rounds

30” shoulder opener with hands on wall

5 strict press

5 push press

5 push jerk

 

Skill:

Push Jerk week 4

5 x 4 @ 83% (leave 2 RIR)

 

WOD:

21 – 15 – 9 – 15 – 21

Thrusters 42,5/30

Burpees

 

Gear 2 WOD

Nadia 10:24

TC: 16 Min

 

 

SUNDAY

Warm up:

2 RNFT

5 inch worm into push up

15” RS hold

60” singles

 

Skill:

5 Rounds

10 strict ring dip (leave 5 RIR)

SS

10 barbell or KB upright row

 

Metcon:

IN PAIRS

18 MIN AMRAP YGIG Rounds

(each one in their own station with their own equipment)

30 DU

5 burpee over the DBs

4 DB hang clean 2 x 22,5/15 kg

3 DB front squat

 

Gear 2 WOD

 

 

ZOOM CLASSES

MONDAY

Warm up

2 rounds

30” high knees

10 BW good morning

16 Shoulder taps in plank position

 

4 rounds

10 SL Romanian dl L

10 SL Romanian dl R

SS

60” Plank

 

rest 90”

 

Metcon

10 RFT

3 DB hang squat snatch (L/R/L)

10 chair step up

3 DB hang squat snatch (R/L/R)

10 sit ups

 

20 Min TC

 

Tribemob

2 rounds

45” Lat prayer stretch

45” scorpion stretch L

45” scorpion stretch R

30” child’s pose

30” camel pose

 

TUESDAY

Warm up

2 Rounds

1 wall walk + 10” hold on top

5 push ups with 2” pause at top and bottom

10/10/10/10 hollow and superman

 

4 rounds

10 HSPU or Pike push ups

SS

20” hollow hold

 

Metcon

18 Min AMRAP

6 DB power clean L

6 DB power clean R

8 alt DB down up (arms extended, no chest on floor)

8 push press L

8 push press R

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

 

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” jumping jack

5 bent over row L

5 bent over row R

10 wall squat with 2” pause at bottom

 

4 rounds

10 Row in plank L (elbow supported on chair)

10 Row in plank R (elbow supported on chair)

SS

10 slow bicep curl (2” up 2” down)

 

Metcon

5 RFT

20 Goblet squat

20 alt DB snatch

20 KB/DB swing

16 Min TC

 

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

30” Singles

3 DB snatch L + 3 OHS

3 DB snatch R + 3 OHS

30” Samson stretch L

30” Samson stretch R

 

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

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

4 x 1 high hang snatch + 1 hang snatch with 3” slow descend to knee L

4 x 1 high hang snatch + 1 hang snatch with 3” slow descend to knee R

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

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

 

Metcon

18 Min AMRAP

10 alt DB hang clean

7 laying down TTB

3 devils press L

3 devils press R

Every 3 Min starting on min zero: 60 DU or 40 Jumping jack

 

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” high knees

30” shoulder opener with hands on wall

16 shoulder taps in plank position + 3 slow push ups

 

4 rounds

10 DB push press L

10 DB push press R

SS
10 push ups with 3” pause on top

 

Metcon

21/15/9/9/15/21

DB thruster (swap hand every 3 reps)

burpee

16 Min TC

 

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

10 K run test

 

PJ

PJ

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