Programming for the Week Commencing‪ 29th April‬

‪Monday:‬

A.

Strength – 15 Mins to Establish a 3RM Strict Press

Coaches Notes: ‪This is the end of a 4 week program for April to improve Strength and Mobility for the Strict (Military) Press. Compare this to your previous attempt!‬

‪B.‬

14 AMRAP
YGIG In Pairs (P1 completes all of 1 movement, tags P2 and completes all of next movement)

7 X T2B
14 X Russian Swings @32/24kg
21 X Double Unders

‪After Class Extra:‬

‪3 Rounds For Time:‬
‪500m Row‬
‪60 Sec Handstand Hold / Plank Hold‬

Tuesday:

A.

Strength

5 X 5 Back Squat @70/75%

B.

Conditioning

6 AMRAP

6 X Power Clean @70/50kg
6 X Burpees Over Bar

Rest 2 Mins

4 AMRAP

4 X Power Clean @70/50kg
4 X Burpees Over Bar

Rest 2 Mins

2 AMRAP

2 X Power Clean @70/50kg
2 X Burpees Over Bar

——————

Crossfit Endurance – Speed Endurance

A. 3 X 3 Minutes On: 90 Seconds Off

15 X Box Jump Overs
Max Calories Row / Ski / Bike

5 Minutes Rest

B. 3 X 3 Minutes On: 90 Seconds Off

600m Run
ME Wall Balls

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Wednesday:

Conditioning

30 AMRAP

Pairs Chipper

100 X Double Unders
90 X Wallballs @14/9kg
80 X Alt DB Snatch @22.5/15kg
70 X T2B
60 X Alt DB C&J @22.5/15kg
50 X Box Jumps @24/20″
40 X Burpees
30 X HSPU

20 X Deadlifts @140/90kg

10 X Bar Muscle Ups / 20 X Strict Pull Up

Thursday:

Barbell – Hang Snatch

A.

Strength

4 X 10 Behind the Neck Snatch Grip Push Press

B.

Conditioning
16 EMOM

1 – 3 X Hang Snatch @70%
2 – 6 X Snatch Pull @70%

After Class Extra:

3 X 3 Front Squat @70% With 3 Sec Pause at the bottom

Friday:

A.

Strength

5 X 5 Deadlift @80%

3 Rounds For Time:

800m Row / Ski
50 X Wallballs @9/6kg
100 X Double Unders

Saturday:

Conditioning

In Teams of 3
3 Rounds For Time


80 X Thrusters @70/50kg
80 X Pull Ups
80 X C&J @70/50kg
80 X T2B

80 X Calorie Row + 160 X Double Unders* (Done at the same time – i.e. 2 people working)

Coaches Notes: One person working at a time (except the Row + DUs). Use a weight that challenges each individual (Max sets of 3-5 reps each) and do not rush especially the barbell movements!

Time Cap: 30 Mins

Gymnastics:

CrossFit Skills – Double Unders & Rope Climbing (including fast safe descents, and how to legless climb efficiently)

—————

Crossfit Endurance – Base Endurance

4 Minutes On: 4 Minutes Off

800m Run
ME Overhead Squat @50/35kg

Repeat until total OHS reps is 55

—————

Sunday:

Hero WOD ‘Maupin’

U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains were found on March 20, 2008. Prior to his disappearance, Maupin served as part of the 724th Transportation Company in Bartonville, Illinois.
He is survived by his mother, Carolyn; father, Keith; a brother and sister; and many other friends and family members.

4 Rounds For Time:

800m Run
49 X Push Up
49 X Sit Up
49 X Air Squats