Programming for the Week Commencing‪ 15th July‬

Monday:

A.

Strength

5 X 4 Front Squat @75-80%

B.

Conditioning

15 AMRAP

In Pairs

42-30-18
Thrusters @60/40kg
Pull Ups
In Remaining time ME Burpees Over Bar

Tuesday:

CF Barbell – Power Clean

A.

Build to a Heavy Double

B.

3 X 2 @90% of A

C.

Conditioning

3 Rounds For Time:
400m Run*
15 X Power Clean @60/40kg

Time Cap: 15 Mins

Coaches Notes: *Scale to 1km Bike

———

Crossfit Endurance – Heart Rate Chipper

27 X STOH @25/35kg
27 X Front Squats
60 Seconds Over Bar Burpees
*Rest to 65%

21 X STOH @30/42.5kg
21 X Front Squats
60 Seconds Over Bar Burpees
*Rest to 67%

15 X STOH @35/47.5kg
15 X Front Squats
60 Seconds Over Bar Burpees
*Rest to 70%

9 X STOH @40/55kg
9 X Front Squats
60 Seconds Over Bar Burpees

———

Wednesday:

Conditioning

A.

10 AMRAP
16 X Sit Ups / GHD
8 X Cal Bike / Ski
8 X Alt Pistol

Rest 3 Mins

B.

10 AMRAP
16 X KB Swings @24/16kg
8 X Cal Row
8 X HSPU / Z-Press

Rest 3 Mins

C.

10 AMRAP
16 X Burpees
64 X DUs
8 X C2B / Pull Up / Ring Row

Thursday:

A.

Strength

5 X 5 Strict Press @70%

B.

Conditioning

‘D.T’


For Time:

5 Rounds For Time:

12 X Deadlift @70/47.5kg
9 X Hang Power Clean @70/47.5kg
6 X Push Jerk @70/47.5kg

Friday:

A.

16 EMOM
1 – 8 X DB Bench Press
2 – 12 X DB Bent Over Row
3 – Max Strict T2B* / Toes to KB*
4 – Rest

B.

5 Rounds For Time:
21 X DUs
15 X V-Up / Tuck Crunch / Sit-Up
9 X Ring Dip / HR Push Up

Coach Notes:
*Toes to Kettle Bell

*Strict T2B Progressions

Saturday:

Team WOD

In Pairs⁣ For Time:

100/80/60/40/20 Calories
90/70/50/30/10 DB Walking Lunges @22.5/15kg

*Every 3 Mins 1 Round of Synchro Cindy⁣
5 X Synchro Pull ups⁣ / Ring Row
10 X Synchro Press ups⁣
15 X Synchro Air Squats⁣

Time Cap: 45 Mins

Gymnastics:

Pull Up Strength and Skill & Double Under Skill

———

Crossfit Endurance – Endurance Challenge

🐘The Elephant🐘

Male Elephant: 3500kg (Male RX)
Female Elephant: 2700kg (Female RX)
Baby Elephant (12 months): 1500kg (Scaled)

Let’s lift an Elephant!

The Rules:

1. We will be aiming to lift our chosen elephant weight from ground to overhead, combining an X number of reps, as fast as we can of course🐘😬

2. You can pick (only!) one of the below:

(Weighted) Barbell
Wall Ball
Dumbell(s)
Plate
Kettlebell

3. Start repping!

NB. You can only pick one piece of equipment for this workout! Do you want to do 450 wall balls or 70 clean & jerks? It’s up to you!💥🐘💥

———

Sunday:

Hero WOD ‘Evans’

This British Hero WOD is dedicated to Marine Tony Evans, 42 Commando RM, who died in an explosion in Afghanistan on 27/11/2008, at the age of 20.

For Time:

100 X Push-Ups
100 X Kettlebell Swings @24/16kg
100 X Toes-to-Bar
100ft Rope Climbs (accumulate over multiple ascents)

Coaches Notes: For the Rope Climb, accumulate 100ft total. If you are climbing a 15ft rope, 7 ascents are required.

Scale as needed by partitioning the workout into 10 Rounds of 10 Reps plus 1 Rope Climb per round (stop Climbs once all 7 are completed).