Programming for the Week Commencing‪ 18th February‬

Grace’ Week 3

Monday:

Barbell Cycling – Power Clean & Push Jerk

The aim is to move consistently well cycling through each set unbroken, resting 60s between each set, building to a Heavy double on each movement. Remember… FORM always dictates the weight, not the other way around!

10-8-6-4-2
Power Clean

10-8-6-4-2
Push Jerk

10-8-6-4-2
Power Clean & Push Jerk

After Class Extra:

3 X 4 Back Squat @80-85%

Tuesday:

A.

Strength

5 X 3 Turkish Get Up (each arm)

Ensure you can maintain form with your working weight for 3 reps on each side, and then swap sides.

B.

Conditioning
25 EMOM

1 – 15 / 12 Calorie Assault Bike
2 – 15 X Down Ups
3 – Rest
4 – 15 / 12 D Calorie Row
5 – 15 X Slam Balls @30/20lbs

🔷🔹🔹🔷

CrossFit Endurance – Speed and Power Endurance

A.

Assault Bike / D-Ball Ladder

60sec Bike
21 X D-Balls to Shoulder
60sec Bike
13 X D-Balls to Shoulder
60sec Bike
8 X D-Balls to Shoulder
60sec Bike
5 X D-Balls to Shoulder
60sec Bike
3 X D-Balls to Shoulder

Rest 5 Minutes

B.

Row / Sandbag Clean Ladder

60sec Row
21 X Sandbag Cleans
60sec Row
13 X Sandbag Cleans
60sec Row
8 X Sandbag Cleans
60sec Row
5 X Sandbag Cleans
60sec Row
3 X Sandbag Cleans

*Score = Total Calories
**Time Cap for both A and B = 9 Minutes
***Aim for around 80-90% of MHR continuously

C.

Lactate Clearance

On Rower or Assault Bike

3 X 400m / 0.5mile
60sec rest in between rounds

*Aim for HR to drop to 60-70% of MHR

🔷🔹🔹🔷

Wednesday:

Strongman!

8 AMRAP
Max Effort Sled Sprint Push

2 Min Rest

8 AMRAP
12 X Alt D-Ball Clean to Shoulder
12 X D-Ball Squat

2 Min Rest

8 AMRAP
200m Sandbag Run
40m Sandbag Lunge

2 Min Rest

8 AMRAP
12 X KB Deadlift
20m Farmers Carry

After Class Extra:

5 Rounds For Time
200m Row
8 X Over Erg Burpee
16 X Air Squat

Thursday:

Conditioning

For Time In Pairs:

21-15-9
Calories
Power Clean @60/40kg

21-15-9
Calories
STOH @60/40kg

21-15-9
Calories
GTOH @60/40kg

Score = Time

After Class Extra:

3 X 4 Front Squat @80%

Friday:

A.

Strength – Core

5 Sets:
30s Handstand Hold / Plank Hold
30s Rest
30s LH KB Side Plank Hold / Side Plank Hold
30s RH KB Side Plank Hold / Side Plank Hold
60s Rest

B.

Conditioning

5 Rounds For Quality:

12 X Alt DB Snatch @30/20kg
12 X Strict HSPU / Seated DB Strict Press
12 X Goblet Squat @32/24kg
12 X Strict Pull Ups / Jumping Pull Ups

Time Cap: 20 Min

Saturday:

Team WOD – Teams of 3
For Time:

3 Rounds:
30 X Deadlift @50/30kg
30 X Hang Power Clean @50/30kg
30 X Push Jerk @50/30kg

100 X Calorie Assault Bike

2 Rounds:

30 X Deadlift @60/40kg
30 X Hang Power Clean @60/40kg
30 X Push Jerk @60/40kg

100 X Calorie Row

1 Round:
30 X Deadlift @70/50kg
30 X Hang Power Clean @70/50kg
30 X Push Jerk @70/50kg

Score = Time

Gymnastics:

Handstand Walking 🤸🏽‍♂️

🔷🔹🔹🔷

CrossFit Endurance – Power and Base Endurance

A.

Repeat Until 200 / 170 Calories

Min 1 – Row / Bike Max Calories
Min 2 – 6 Lengths of the Gym Farmer’s Carry*
*Go as heavy as possible without breaking the set

B.

Midline Conditioning

4 Rounds for Quality:
25 X Hollow Rocks
60sec Plank

🔷🔹🔹🔷

Sunday:

Hero WOD ‘Daniel’

With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.

50 X Pull-up
400m Run
21 X Thruster @42.5/30kg
800m Run
21 X Thruster
400m Run
50 X Pull-up