Programming for the Week Commencing‪ 7th January‬

Monday:

A.

Strength

4 X 8 Strict Pull Up (add weight if possible)

B.

Conditioning

20 AMRAP
In Pairs

30 X Cals
30 X Burpees
30 X T2B

Score = Reps

Tuesday:

A.

Strength

15 Mins to Build to a Heavy For The Day Double Deadlift with Perfect Form… this is NOT ‘Build to a 1RM!!!’

B.

Conditioning

Benchmark WOD ‘Diane’

In Heats:

Time Cap: 8 Mins

Rx:

21-15-9
Deadlift @102.5/70kg
HSPU*

*Appropriate scaling options to be advised by the Coach for movement and weight!

Box Pike Press / Z-Press

Coaches Notes:
This is the start of a four week cycle to develop your strength, power, mobility, endurance and skill for Diane. Record your performance and scaling on MyWOD App for this benchmark and compare it to your retest in four weeks to measure your progress!

Wednesday:

Barbell – Clean

A.

20 Mins Build to a Heavy For The Day Complex:

1 X Clean + 1 X Hang Clean + 1 X Front Squat

B.

10 EMOM

1- 2 X Clean @weight achieved in A
2- 40 X DUs

C.

Accessory

4 X 20 Banded Pull Aparts

Thursday:

A.

Strength

15 Minutes to work up to a Heavy Push Press

B.

Conditioning

12 AMRAP
12 X Push Press @50/35kg
12 X GB Squat @32/24kg
12 X Over Bar Burpees


Score = Reps

Friday:

A.

Strength

5 X 5 Deadlift @70/80%

B.

Conditioning

For Time:

5 Rounds
20 X Russian KB Swings @32/24kg
20 X Alt KB Lunges @32/24kg


Score = Time

Saturday:

30 AMRAP
In Pairs

I Go You Go Relay

10 X Wall Ball @14/9kg
10 X Over Box Jumps @24/20″
10 X Cals @32/24kg

Score = Reps

Coaches Notes:
Person one completes all 3 movements then tags partner, rinse and repeat.

Gymnastics:

HSPU – Mobility Skill & Strength

Sunday:

‘Fore!’ (X2)

“Fore!” was perhaps not necessarily intended to be a named WOD, but when it was first posted on crossfit.com as the workout of the day for Tuesday, February 25, 2014 (140225) it was posted with the heading “Fore!”

The term is used in the game of golf to warn anyone standing or moving in the flight of a golf ball, and also a play on words for the workout’s use of 4-minute sets. Intended or not, the workout is now known as “Fore!”

28 Min Clock

4 AMRAP
Clean & Jerk @61/42.5kg
4 AMRAP
Calorie Row
4 AMRAP
Burpees
4 Min REST
REPEAT one more round!