Blog

Programming for the Week Commencing‪ 1st April‬

‪Monday:‬

‪A.‬

‪Strength & Skill – Toes To Bar‬

‪Coaches Notes: This is the start of a 4 week program for April to improve Strict Strength (Scaled) and Skill (Kipping for Rx) and overall Mobility for the Toes To Bar Movement and progressions.‬

‪B.‬

‪In Pairs:‬

‪42-30-18-30-42‬
‪GHD / V-Up / Sit-Up‬
‪Slamball @30/20lb‬
‪DB Snatch @25/17.5kg‬

‪*200m Run Together Between Rounds‬

‪Time Cap: 25 Mins‬

Tuesday:

Barbell – Bear Complex

A.

15 Mins Establish a 3RM Bear Complex

B.

Deadlift

1 X 8 @60%
1 X 6 @70%
1 X 3 @75%
1 X 2 @85%
2 X 1 @ 90-95%
(Rest 60-90s Between Sets)

C.

3 X 4 Clean Pull @90-95% of 1RM Clean

—————————

Crossfit Endurance – Base Endurance

For Time:

800m Medicine Ball Run

5 Rounds
1 X Rope Climb
16 X Wall Ball
*Rest for heart rate to drop to 67% or less.

400m Medicine Ball Run

3 Rounds
1 X Rope Climb
16 X Wall Balls
*Rest for heart rate to drop to 67% or less.

200m Medicine Ball Run

1 Round
1 X Rope Climb
16 X Wall Balls

—————————

Wednesday:

Hero Workout ‘Willy’

U.S. Marine Corps Sergeant Wade D. Wilson, 22, of Normangee, Texas, assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on May 11, 2012, while conducting combat operations in Helmand province, Afghanistan. He is survived by his mother and step-father Cindy Lee and Ward Easterling, father and step-mother Mitchell Boyd and Tammy Wilson, brothers Chad, Alex and Curtis, and sister Layne.

3 Rounds For Time:

800m Run
5 X Front Squat @102.5/70kg
200m Run
11 X Chest to Bar Pull-up
400m Run
12 X KB Swing @32/24kg

Thursday:

A.

Strength – 15 Mins to Establish a 3RM Strict Press

Coaches Notes: ‪This is the start of a 4 week program for April to improve Strength and Mobility for the Strict (Military) Press.‬

‪B.‬

‪18 EMOM‬

‪1- 3 X Strict Press + 2 X Push Press + 1 X Push Jerk @70% of A‬
‪2- 16 X Slamball Russian Twist @30/20lb‬
‪3- 40 X DU / SU‬

‪After Class Extra:‬

‪3 Rounds‬
‪500m Row‬
‪15 X Toes To Bar‬

‪Friday:‬

‪‘Pump Day’ 💪🏽💥💦‬

‪A.‬

‪Bulgarian Spilt Squat‬

‪3 Sets, 20 Reps Each Leg, Use Dumbbell loaded in Suitcase @By Feel‬
‪Rest 90 Secs Between Sets‬

‪B.‬

‪Dumbbell Bent Over Row‬

5 Sets, 5-8 Reps using DBs @By Feel
Rest 60 Secs between Sets

‪*Strict Reps Only, No Swing, Both Arms Together‬

C.

Strongman – D-Ball Clean & Squat Complex

Complete 4 Sets of 5 Reps of the following complex. Reset between each Rep. Rest 90Secs Between Each Set.

1 X Clean (to Chest) + 3 Squats

Weights available: 30lb (13kg), 15kg (Med Ball), 20kg, 30kg, 40kg, 50kg, 70kg

‪D.‬

‪DB Hammer Curl‬

‪4 Sets, 5-8 Reps @By Feel‬
‪Rest 60 Secs Between Sets‬

‪*Strict Reps Only, No Swing, Both Arms Together‬

‪E.‬

‪Dumbbell Shrugs‬

3 Sets, 8-10 Reps @By Feel
Rest 60 Secs Between Sets

Saturday:

Chipper In Pairs:

100 X Cal 🚣🏽‍♀️ / 🚲 / 🎿
80 X DB Front Rack Lunges @2 X 22.5/15kg
60 X DB Snatch @22.5/15kg
40 X Partner Med Ball Sit Ups / GHD
20 X Devils Press @2 X 22.5/15kg
10 X Rope Climbs
20 X Devils Press @2 X 22.5/15kg
40 X Partner Med Ball Sit Ups / GHD
60 X DB Snatch @22.5/15kg
80 X DB Front Rack Lunges @2 X 22.5/15kg
100 X Cal 🚣🏽‍♀️ / 🚲 / 🎿

Gymnastics:

Skill, Strength & Conditioning

Toes To Bar – Strict & Kipping

—————————

Crossfit Endurance – Base & Strength Endurance

For Total Time (Part A+B):

A. 3.2km Run

Rest for your heart rate to drop to 65% then go straight into part B.

B. 100 X Deadlifts @60%

*This is an exercise in pacing. Every time your heart rate exceeds 87%, rest until it had dropped to 70% or less. Be clever!

**Weighted vests are optional for strong runners.

—————————

Sunday:

‘Triple Bitch’

With a running clock:

‘Karen’

150 X Wall Balls @9/6kg

Straight into…

‘Helen’

3 Rounds:

400m Run
21 X KB Swings @24/16kg
12 X Pull-ups

Straight into…

‘Annie’

50-40-30-20-10
Double-unders
Sit-ups

Programming for the Week Commencing‪ 25th March‬

‪Monday:‬

A.

Strength

5 X 2 Bench Press @90%

B.

Conditioning

25 AMRAP
In Pairs

1000m Row / Ski
100 X Sit Ups
500m Row / Ski
50 X Slam Ball @30/20lb

Tuesday:

Barbell – Hang Snatch

A.

5 X 3 OH Squat @75% of 1RM Snatch

Or

OH Squat Therapy

B.

5 X 3 Hang Snatch @70-80% of 1 RM Snatch

Coaches Notes: Build up gradually through each set of triples, increment the weight only when form allows.

C.

3 X 3 Snatch Pull @100-105%

🔷🔹🔹🔷

Crossfit Endurance – Speed Endurance

Intervals 1 – 5: 2 Min On/90 Sec Off
5 X DB Squat Clean
7 X Over DB Burpee
Row Max Distance

Straight into:

Interval 6: 4 Min
5 X DB Squat Clean
7 X Over DB Burpee
Row until target distance/time cap*

*Target distance
Girls: 2000m
Guys: 2500m

Each interval’s distance rowed will count towards the target distance. In the final interval, you will row until your total distance is 2000/2500m or until you hit the time cap.

🔷🔹🔹🔷

Wednesday:

A.

Skill – Bar Muscle Ups

Or

Strength – Strict Pull Ups

B.

Conditioning

6 Rounds For Time:

In Pairs
32 X Wallball @15/9kg
16 X Box Jumps @24/20″
8 X Bar Muscle Up / Strict Pull Up / Ring Row

Thursday:

A.

Strength

5 X 5 Deadlift @70%

B.

Conditioning
For Time:

5 Rounds
10 X Push Ups
15 X Power Snatch* @42.5/30kg
40 X Double Unders

*Scale to KB Swing as needed

Friday:

A.

Strength

5 X 2 Front Squat @90%

B.

Conditioning

For Time:

21-18-15-12-9-6-3
DB Thruster @22.5/15kg
Down Up

Saturday:

Conditioning

In Pairs

30 AMRAP
40 X Calories
40 X Over Bar Burpee
20 X Cluster @50/35kg
20 X Pull Up
20 X Strict HSPU
20 X T2B

Gymnastics:

Strict Strength & Core – Build a better / stronger strength foundation for all Gymnastic movements!

🔷🔹🔹🔷

Crossfit Endurance – Base Endurance & Grit

For Time:

200m Tyre Flip
800m Run (Moderate Pace)
200m D-Ball Carry
800m Row (Moderate Pace)
200m Farmer’s Carry
1 Mile Assault Bike (Moderate Pace)

🔷🔹🔹🔷

Sunday:

Hero Workout ‘Klepto’

U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.

4 Rounds For Time:

27 X Box Jumps @24/20″
20 X Burpees
11 X Cleans @65/45kg

Programming for the Week Commencing‪ 18th March‬

‪Monday:‬

A.

Strength

5 X 5 Back Squat @70-80%

B.

Conditioning

12 AMRAP


10 X V-Up / 20 X Sit-up
20 X Wallball @15/9kg
30 X Double Under

Score = Reps

Tuesday:

Barbell – Clean & Jerk

A.

Build to a Heavy For The Day Single

B.

8 EMOM

1 X Clean + 1 X Hang Clean + 1 X Front Squat + 1 X Jerk @70%

C.

3 X 3 Clean Pull @100%

🔷🔹🔹🔷

Crossfit Endurance – Base Endurance

For Time:

1500m Row
50 X Wall Balls @9/6kg
30 X Ring Dips
*Rest for heart rate to drop to 62%

1000m Row
35 X Wall Balls @9/6kg
20 X Ring Dips
*Rest for heart rate to drop to 65%

500m Row
20 X Wall Balls @9/6kg
10 X Ring Dips

🔷🔹🔹🔷

Wednesday:

A.

Strength

For Quality:

4 Rounds
10 X Strict Pull Ups
20 X Press Ups

B.

Conditioning

For Time:


21-15-9
Down Ups
Single Arm DB Strict Press @22.5/15kg (Right Arm)
Pull Ups
Single Arm DB Strict Press @22.5/15kg (Left Arm)

Thursday:

A.

Strength

5 X 5 Thruster @80/85%

B.

Conditioning

12 AMRAP

In Pairs
YGIG (Relay)


5 X Clusters @50/35kg
7 X T2B
9 X Burpees Over Bar

Coaches Notes:
P1 5 X Clusters
P2 5 X Clusters
P1 7 X T2B
P2 7 X T2B
P1 9 X Burpees Over Bar
P2 9 X Burpees Over Bar
Repeat

Pick a weight / scale so you can go unbroken on each movement!

Friday:

A.

Skill – Handstand Walking

B.

6 Rounds For Time:

12 X Russian Swing @32/24kg
16 X Russian Twist @15/10kg
10m Handstand Walk / 20m Bear Crawl

Time Cap: 18 Mins

Saturday:

In Pairs:

12 AMRAP

‘Max Power Output’

Max Effort GTOH
*EMOM 5 X Synchro Burpees

Each select a weight that you can move consistently doing GTOH, do not adjust weight during the WOD. One bar moving at a time.

Score = Weight Lifted As A Pair (Reps X Weight on Bar(s))

Rest 5 Mins

12 AMRAP

30 X Slam Ball @30/20lb
15 X DB Front Squat @2 X 22.5/15kg
1 X Legless Rope Climb / 2 X Rope Climb

Rest 5 Mins

12 AMRAP

4, 4, 8, 8, 12, 12, 16, 16… etc

DB Snatch @2 X 22.5/15kg
Synchro Medball Sit-ups / GHD @9/6kg

💪🏽🚂STRONGMAN SATURDAY!!🚂💪🏽

🔷🔹🔹🔷

Crossfit Endurance – Speed and Power Endurance

A. Assault Bike Ramp Test

Boys: 50 RPM
Girls: 40 RPM

Boys and girls start at the assigned pace of 50 RPM and 40 RPM respectively. Every minute increase RPM by 5. Continue to increase the RPM until the athlete can no longer keep up with the required pace for the full minute. Take note of your score.

B. 20 AMRAP

3 X Squat Clean @80%
60sec Assault Bike @Max RPM as achieved in Part A
*Rest for heart rate to drop to 67%

🔷🔹🔹🔷

Sunday:

Hero Workout ‘Luce’

(Rx: Wearing 10/7kg vest)

3 Rounds For Time:

1k Run
10 X Muscle-ups
100 X Squats

Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, headquartered at Jackson, Miss., died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. He is survived by by his wife Kendahl Shoemaker and 5 year old daughter Carrie, and parents Ronald and Katherine Luce.

Programming for the Week Commencing‪ 11th March‬

‪Monday:‬

‪Barbell – Hang Power Snatch‬

‪A.‬

‪Build to a Technically ‘Perfect’ Triple Hang Power Snatch‬

‪Or‬

‪Work on OH Mobility‬

‪B.‬

‪12 EMOM‬

‪1- 5 X Hang Power Snatch* @70% of A‬
‪2- 5-10 X V-Up‬

‪*Scale to American KB Swing (12 Reps)‬

‪C / ACE.‬

‪Accessory – Strength ‬

‪3 X 4 Front Squat @70%‬

‪Tuesday:‬

‪🔥‘The Firestarter’🔥‬

‪In Pairs‬
‪4 Rounds For Time:‬

‪100 X DU / SU‬
‪20 X Manmakers @22.5/15kg‬
‪30 X Burpee Over DB‬
‪40 X Slamball @30/20lb‬

‪*E2MOM 10/8 X Cal Bike / Ski ‘Sprint’‬

‪Time Cap: 40 Min‬

‪🔷🔹🔹🔷‬

Crossfit Endurance – Speed Endurance

4 Intervals
30sec Isometric Anderson Squat w/ Yoke
5 X Sandbag Squat Cleans
300m Row
Rest

Rest 5 Minutes

4 Intervals
30sec Zercher Hold w/ Axle Bar
5 X Slam Balls
300m Ski / 600m Bike
Rest

‪🔷🔹🔹🔷‬

‪Wednesday:‬

A.

Strength

5 X 3 Strict Press @85%

B.

Conditioning
For Time:


Buy In: 800m Run

30-20-10
DB Front Squat @22.5/15kg
Down Ups

Buy Out: 800m Run

Score = Time

‪Thursday:‬

A.

Skill – Push Up Technique

Clean Warmup

B.

For Time:

21-15-9
Squat Clean @60/40kg
HR Push-Up
Calories
Wall Ball @15/9kg
Strict Pull-Up

Time Cap: 25 Min

After Class Extra:

3 Sets:

30-45sec Handstand Hold / Plank Hold
30sec Rest
30sec Hollow Body Rock
30sec Rest

‪Friday:‬

A.

Strength

5 X 4 Deadlift @80%

B.

Conditioning

YGIG (Relay In Pairs)

8 AMRAP

12 X Alt Goblet Lunge @32/24kg
8 X T2B

2 Min Rest

8 AMRAP
12 X Russian Swings @32/24kg
8 X Sit Ups


Score = Rounds

‪Saturday:‬

‪Teams of 3 Chipper‬
‪35 AMRAP‬

‪90 X Calories‬
‪9 X Rope Climbs‬
‪24 X Devils Press @22.5/15kg‬
‪48 X Synchro Air Squats‬
‪60 X Calories‬
‪6 X Rope Climbs‬
‪18 X Devils Press @22.5/15kg‬
‪36 X Synchro Air Squats‬
‪30 X Calories‬
‪3 X Rope Climbs‬
‪12 X Devils Press @22.5/15kg‬
‪24 X Synchro Air Squats‬
‪In Remaining Time AMRAP DB Thruster!‬

‪Score = Thruster Reps‬

‪🔷🔹🔹🔷‬

Crossfit Endurance – Base Endurance

Madison Triplet💥Spitfire Style💥

6 Rounds for Time

400m D-Ball / Sandbag Run
7 X D-Ball / Sandbag Over Wall Burpees

‪🔷🔹🔹🔷‬

‪Sunday:‬

‪Hero WOD ‘Small’‬

OLYMPUS DIGITAL CAMERA

U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.

3 Rounds For Time:
1000m Row
50 X Burpee
50 X Box Jump @24/20”
800m Run

Programming for the Week Commencing‪ 4th March‬

‪Monday:‬

(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
10 X HSPU

Then:
800m Run

Time Cap: 40 Min

‪Tuesday:‬

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 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)

‪🔷🔹🔹🔷‬

‪Wednesday:‬

A.

Strength

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.

B.

Conditioning

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

‪Thursday:‬

‪Barbell – Spilt Jerk‬

‪A.‬

‪Work up to a Heavy Double Spilt Jerk‬

‪B.‬

‪12 EMOM ‬
‪3 X Spilt Jerk @70% of A‬

‪C.‬

‪3 Sets:‬
‪20 X Band Pull Aparts‬

‪Friday:‬

A.

Strength

4 X 3 Back Squat @80%

B.

Conditioning

15 AMRAP

In Pairs

42-30-18
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

‪Saturday:‬

30 AMRAP

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.

‪Gymnastics:‬

‪Bar Muscle Up‬

Sunday:

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