Programming for the Week Commencing‪ 4th February

Monday:

A.

15 Mins to Build to a Heavy Double Power Clean & Push Jerk

B.

Benchmark WOD ‘Grace’

For Time:

30 X Clean and Jerk @61/42.5kg

Time Cap: 6 Mins

*Select a weight which will challenge you but allows for great form throughout the entire workout! Remember… your Form dictates the Weight, not the other way around!

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

After Class Extra:

4 X 4 Front Squat @80%

Tuesday:

A.

Skill – Rowing Technique & Pacing

B.

Conditioning

20 AMRAP

In Pairs
1000m Row / Ski
80 X Over Erg Burpee
60 X DB Thrusters @22.5/15kg
400m Row / Ski
20 X Over Erg Burpee

Score = Time

Crossfit Endurance – Speed Endurance

12 AMRAP
10 weighted jump squats
8 plate hops
28s row/bike sprint
Rest until heart rate has dropped to 60% MHR

Rest 5 minutes

10 AMRAP
8 weighted jump squats
6 plate hops
32s row/bike sprint
Rest until heart rate has dropped to 65% MHR

Rest 5 minutes

8 AMRAP
6 weighted jump squats
4 plate hops
36s row/bike sprint
Rest until heart rate has dropped to 70% MHR

Wednesday:

A.

Skill – T2B

B.

Conditioning

For Time:

25-20-15-10-5
T2B
Box Jump Overs @24/20″

Score = Time

After Class Extra:

3 Sets:
30s Handstand Hold (Facing Wall)
Rest 30s
30s Shoulder Taps
Rest 30s

Thursday:

Barbell: Clean

A.

20 Mins to Build to a Heavy Double Squat Clean

B.

6 AMRAP
20 X Double Unders
1 X Squat Clean @A

*The aim is to work on your consistency and lifting proficiency under fatigue. Ensure the weight is challenging but within your capability (no missed lifts).

C / ACE

3 X 6 Back Squat @70-75%

Friday:

A.

Strength

5 X 4 Push Press @80-85%

B.

Conditioning

3 Rounds For Time:


12 X DB Hang Clean and Jerk R/Arm @25/17.5kg
12 X T2B
12 X DB Hang Clean and Jerk L/Arm @25/17.5kh
12 X Pull Ups
12 X Burpees 


Score = Time

Saturday:

Crossfit Endurance – Base Endurance

A.

Row

Min 1 – 5s sprint: 55s steady pace
Min 2 – 7s sprint: 53s steady pace
Min 3 – 9s sprint: 51s steady pace
Min 4 – 11s sprint: 49s steady pace
Min 5 – 13s sprint: 47s steady pace
Min 6 – 11s sprint: 49s steady pace
Min 7 – 9s sprint: 51s steady pace
Min 8 – 7s sprint: 53s steady pace
Min 9 – 5s sprint: 55s steady pace
Min 10 – 15s sprint: 45s steady pace

Rest 5 minutes

B.

Bike

Min 1 – 5s sprint: 55s steady pace
Min 2 – 7s sprint: 53s steady pace
Min 3 – 9s sprint: 51s steady pace
Min 4 – 11s sprint: 49s steady pace
Min 5 – 13s sprint: 47s steady pace
Min 6 – 11s sprint: 49s steady pace
Min 7 – 9s sprint: 51s steady pace
Min 8 – 7s sprint: 53s steady pace
Min 9 – 5s sprint: 55s steady pace
Min 10 – 15s sprint: 45s steady pace

*Sprint = maximum effort
Steady pace = 400m pace (Time Trial)

**If A is completed on the Bike, part B should be done on the Rower

C.

Local Muscular Endurance: Abs… You’ll find out on Saturday😈😏

Team WOD:

In Pairs For Time:

10-1
Hang Power Clean @70/47.5kg
Burpees Over Bar
STOH @70/47.5kg
200m Run (Together)

Score = Time

Strongman Saturday! 🚜💪🏽

Sunday:

Hero WOD ‘Bowen’

Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department, assigned to Rescue 3. Bowen was fatally injured while fighting a four-alarm fire in a medical building. He is survived by his wife, Stacey; son, Charlie Ray; and daughters, Robin Parker and Sarah.

3 Rounds For Time:

800m Run
7 X Deadlift @125/85kg
10 X Burpee Pull Up
14 X Single-arm KB Thrusters @24/16kg (7 ea. arm)
20 X Box jumps @24/20″