Programming For Week Commencing 2nd September

Monday

A.

20 AMRAP (For Quality!)
In Pairs

IGYG (10 Reps of each station, i.e. P1 completes 5 X HPS +
5 X OHS then P2 completes the same)

5 X Hang Power Snatch + 5 X OHS @50/35kg*
5 X Hang Power Cleans + 5 X Front Squat @50/35kg**
5 X Pull-Up + 5 X TTB
5 X Burpee Box Jump + 200m Run

*Scale as needed to 10 X DB Alt Snatch +
10 X DB Lunge
** Scale as needed to 10 X KB Swing + 10 X Goblet Squat

B / ACE:

3 Sets:

30-45 Sec Wall Facing Handstand Hold / Weighted Plank Hold
45 Sec Rest
30-45 Sec Dead Hang Hold
45 Sec Rest

Tuesday:

A.

Strength

5 X 5 DB Bench Press @80%
Rest 60 Secs Between Sets

B.

Strength

10 AMRAP For Quality (option to work in with a Partner as needed)

10 X Bulgarian Split Lunge (Right)
10 X Cossack Squat
10 X Bulgarian Split Lunge (Left)
10 X DB Romanian Deadlift

C.

Strength

โ€˜Mikkoโ€™s Pump Seshโ€™

8 EMOM:
5 X Push Up
5 X Barbell Bicep Curl @25kg/15kg
5 X Push Up
5 X Strict Press @25kg/15kg
(complete all movements in 1 minute)

*5 X Burpee penalty for dropping an empty Barbell!!! ๐Ÿ‘ฎ๐Ÿปโ€โ™‚๏ธ

โ€”โ€”โ€”

Crossfit Endurance

I. Skill: Depth Jump to Box

15 Mins to learn, practise, and, if confident, built in height on the box jump.

II. Base Endurance

5 Rounds for Time
3 X Depth Jump to Box (increasing height)
400m/200m Run
30sec Air Squats (Recovery Pace)
*Rest to 65% MHR if needed

โ€”โ€”โ€”

Wednesday:

A.

CF Barbell

20 Mins to complete

Build to 1RM Power Clean +
3 X 1 @90%

B.

CrossFit Games Open 11.1 & 14.1ย 

10 AMRAP
30 X Double-Under
15 X Power Snatch @34/25kg

*5 X Burpee penalty for dropping an empty Barbell or one loaded with 5kg plates!!! ๐Ÿ‘ฎ๐Ÿปโ€โ™‚๏ธ

Thursday:

A.

Conditioning

For time:
โ€จ21-18-15-12-9-6-3
Goblet DB Lunge @22.5/15kg
Slam Ball @30/20lb
Down Up
*200m Run between Sets

Time Cap: 25 Mins

B / ACE:

3 X 4 Front Squat @70%

Friday:

A.

Strength

20 Mins For Quality:

10 X Barbell Bent Over Row
8 X Heavy Russian KB Swings
6 X DBall Over Shoulder
4 X Strict Pull-Ups
2 X Strict Chin-Ups

B.

Conditioning

3 Rounds For time:โ€จ

20 X Calories
20 X Push-Up
20 X V-Up / Weighted Sit-Up / Sit Up
20 X Plate GTOH @20/15kg

Saturday:

Conditioning

In Teams of 3

30 AMRAP
โ€จ150 X DU
30 X Deadlift @100/70kg
150 X DU
30 X Power Clean @80/50kg
150 X DU
30 X Thruster @60/40kg

*One Team member working at a time โ€“ can split up DU as much as you like, but have to complete all lifts in sets of 5 reps each time!

Gymnastics:

Ring Muscle Up – Mobility / Strength & Skill

โ€”โ€”โ€”

Crossfit Endurance

I. Rowing Warm Up & Technique

II. Speed Endurance

Time Trial: 250m Row.

Into:

3-5 Rounds
5 X Heavy KB SDHP (RX+ to barbell)
250m Row @TT pace +5-7 seconds
Rest 90 seconds

III. Midline Conditioning

In Pairs, 8-10 Med Ball Throws (each) @Max Distance

โ€”โ€”โ€”

Sunday:

Hero WOD Tiff (option to perform as a Pair)

United States Army Capt. Benjamin David Tiffner, 31, of West Virginia, died Nov. 7, 2007, when his vehicle was struck by an improvised-explosive device in Baghdad, Iraq, while he was supporting Operation Iraqi Freedom.

In 1996, Tiffner was nominated by Senator Robert Byrd to the U.S. Military Academy at West Point. He graduated from the Academy in 2000. After six years of service, Tiffner graduated from the Special Forces Qualification Course and was assigned to the 5th Special Forces Group (Airborne).

Tiffnerโ€™s mother, Judith, said her son always wanted to serve.

On a 25 Min Clock:

Run 1.5 Miles

Then perform as many rounds as possible of:

11 X C2B Pull-Up
7 X Hang Squat Clean @70/47.5kg
7 X Push Press