Programming for the Week Commencing‪ 25th February‬

‘Grace’ Week 4 (Retest Next Week!)

Monday:

A.

Strength

5 X 4 Front Squat @70%
Tempo: 31X1

B.

Conditioning

3 Rounds For Time:

30 X Thrusters @42.5/30kg
60 X Double Unders

Score = Time

Tuesday:

Barbell – Snatch

A.

4 X 3 Snatch Balance @75%
Rest 60s Between Sets

B.

5 Sets of Snatch Complex:

1 X Snatch + 1 X Snatch Balance + 1 X OH Squat @70-75%

Coaches Notes: Or Scale to 5 Sets of 3 X Power Snatch / OH Mobility & Technique to focus on receiving position.

Rest 90s Between Sets

C.

6 EMOM
1 X Snatch @70%

Coaches Notes: The focus is on consistency and speed under the bar rather than lifting heavy. Aim for great form throughout, with no missed lifts.

🔷🔹🔹🔷

CrossFit Endurance – Base and Speed Endurance

For Time:
Row 4000m / Bike 6000m

E3MOM
35 x Wallballs @9/6kg
Rest until heart rate has dropped to less than 67% of MHR before continuing the row/bike

🔷🔹🔹🔷

Wednesday:

A.

Strength

4 X 6 Bench Press @70-75%
Rest 60sec Between Sets

B.

Conditioning

25 EMOM

1 – 15 X Over Box Jumps @24/20″
2 – 15 X KB Deadlift @2 X 32/24kg
3 – 15/12 X Calorie Bike
4 – 2 X Suicide Sprint
5 – Rest

Thursday:

A.

Strength

5 X 4 Push Jerk @80%

B.

Conditioning

12 AMRAP


In Pairs:

YGIG (Relay Each Round)

5 X Power Clean @60/40kg
5 X Burpee
5 X Push Jerk
5 X Burpee


Score = Reps

Coaches Notes: The aim is for each person to hit 6 rounds+

Friday:

Conditioning

5 Rounds For Time:



400m Run
30 X Alt DB Snatch @22.5/15kg
20 X Air Squats
10 X Down Ups


Score = Time

After Class Extra:

3 Sets:

45sec Handstand Hold (Wall Facing) / Plank Hold
45sec Rest
30sec Shoulder Taps
30sec Rest

FRIDAY NIGHT LIGHTS (1830-2030)

CrossFit Games Open Workout 19.2

Saturday:

For Time:


Teams of 3


150 X Calorie Row
70 X Power C & J @60/40kg
70 X Toes to Bar
50 X Power C & J @70/50kg
50 X HSPU / Pike PU / Z-Press
30 X Power C & J @80/55kg
30 X Bar Muscle-Ups / Strict Pull Ups & Dips
150 X Calorie Row


Score = Time

Gymnastics:

Ring Muscle Up

🔷🔹🔹🔷

CrossFit Endurance – Power and Strength Endurance

A.

10 Rounds
8 X KB Deadlifts
100m Sprint
100m Slow Pace Recovery
Rest until heart rate has dropped to less than 70% before the next round

B.

2 X Max Reps Bodyweight Back Squat*

*Work to your bodyweight back squat. You will get two attempts to establish a max rep at this weight

**If you don’t have a bodyweight back squat yet, OR if your body weight back squat is less than 80% of your 1RM, load the bar with 80% of your current 1RM

🔷🔹🔹🔷

Sunday:

Hero Workout ‘T’

Marine Master Sgt. Aaron Torian, 36, of Paducah, Kentucky, died Feb. 15, 2014, during combat operations in Helmand Province, Afghanistan. Torian was assigned to 2nd Marine Special Operations Battalion, Marine Special Operations Regiment, U.S. Marine Corps Forces Special Operations Command in Camp Lejeune, North Carolina, and was on his sixth deployment at the time of his death.

He started CrossFit training in 2006 and was one of the original members of CrossFit Wilmington in North Carolina. His favorite movements included cleans, thrusters, sprints and kettlebell swings.

He is survived by his wife, Jurley; and children, Elijah, Laura Bella and Avery.

5 Rounds For Time:

100m Sprint
10 X Cluster @52.5/35kg
15 X KB Swing @32/24kg
100m Sprint
Rest 2 Minutes

Score = Time

Scaling Notes:
This is an interval workout with roughly a 1:1 work/rest ratio, meaning each round of work should take about 2 minutes and be followed by 2 minutes of rest. Reduce the loads and reps to ensure high speed in each round. Ideally, the reps should be performed unbroken.

Intermediate Option:

5 Rounds For Time:

100-meter sprint
8 X Cluster @42.5/30kg
12 X KB Swing @24/16kg
100m Sprint
Rest 2 minutes

Beginner Option:

5 Rounds For Time:

100m Sprint
8 X Thruster @30/20kg
12 X KB Swing @16/8kg
100m Sprint
Rest 2 minutes