Programming for the Week Commencing‪ 4th March‬


(Justin) ‪‘Schmalls’‬

For Time:

800m Run

Then Two Rounds of:

50 X Burpee
40 X Pull-up
30 X Pistol
20 X KB Swing @24/16kg

800m Run

Time Cap: 40 Min



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


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 end 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 any previous performance to measure your progress!

After Class Extra:

3 X 3 Front Squat @80%
Tempo: 31X1


Crossfit Endurance – Speed Endurance

21 X Sit Ups / GHDs
15 X Deadlifts @55%
400m Run
*Rest until heart rate has dropped to 62% or less

28 X Sit Ups / GDHs
12 X Deadlifts @65%
400m Run
*Rest until heart rate has dropped to 65% or less

35 X Sit Ups / GHDs
9 X Deadlifts @75%
400m Run
*Rest until heart rate has dropped to 67% or less

42 X Sit Ups / GHDs
6 X Deadlifts @85%
400m Run
*Rest until heart rate has dropped to 70% or less

49 X Sit Ups / GHDs
3 X Deadlifts @95%
400m Run

*The run is NOT an active recovery but should be executed at a high pace (i.e. 80-85% max speed)





5 X 5 Sumo Deadlift High Pull

*Reps do not need to be touch and go, ensure correct start position each rep, work to a weight you can maintain proper form throughout.



5 Rounds For Time:

14 X DB Hang Power Snatch (Right Arm)
7 X Burpees
14 X DB Hang Power Snatch (Left Arm)
7 X Bar Muscle Ups / Strict Pull Up + Dip / Ring Row + Dip

Score = Time

Time Cap: 15 Mins


‪Barbell – Spilt Jerk‬


‪Work up to a Heavy Double Spilt Jerk‬


‪12 EMOM ‬
‪3 X Spilt Jerk @70% of A‬


‪3 Sets:‬
‪20 X Band Pull Aparts‬




4 X 3 Back Squat @80%




In Pairs

Thrusters @60/40kg
Pull Ups
In Remaining time ME Burpees Over Bar

Score = Reps

‪‘Friday Night Lights’ 1830 & 1930‬

‪CrossFit Games Open Workout 19.3‬



In Pairs:

10 X Over Erg Burpee
10 X Calorie Row
10 X Wallballs @15/9kg

Score = Rounds Completed

Coaches Notes:
 P1 completes all movements (30 reps) then tags P2 who does the same.


‪Bar Muscle Up‬


Hero WOD ‘Whitten’

US Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten

5 Rounds For Time:

22 X KB Swings @32/24kg
22 X Box Jump @24/20”
400m Run
22 X Burpee
22 X Wall Ball @9/6kg

Time Cap: 45 Mins