Programming for the Week Commencing‪ 28th October‬

Monday:

A.

Skill – Rowing Technique

In 2’s or 3’s (alternating every 90 seconds) aim to complete maximum distance using different damper settings to find your most efficient setting on that machine:

Row 1 : 90 Secs Max Distance @Damper Setting 10
Row 2: 90 Secs Max Distance @Damper Setting 1
Row 3: 90 Secs Max Distance @Damper Setting 5
Row 4: 90 Secs Max Distance @Optimise based on results of all three rows.

How to find your most efficient Damper Setting:

B.

Conditioning

22 AMRAP

In Teams of 2 / 3

P1 – 500/400m X Row
P2 – 20 X Slamballs @30/20lb + 10 X Burpee to plate
P3* – 30 X Alt DB Snatch @22.5/15kg

Coaches Notes:
If in a Pair remove P3.
Change once each person has finished their station.

After Class Extra:

3 Sets:

200m Heavy KB Farmers Carry
Rest as needed

Tuesday:

Strength

A.

15 Mins to Establish a 3RM Bear Complex

B.

Deadlift

2 X 5 @70%
2 X 3 @75%
2 X 2 @85%
Rest 60-90s between sets

C.

4 X 4 Front Squats @75%

After Class Extra:

For Time:

50-40-30-20-10
Cal Ski
*Rest between sets as long as it took to complete previous set

———

Crossfit Endurance

I. Skill Development and Local Muscular Endurance

4 x 10 Kneeling Overhead Wall Slams

*Increase the weight/distance from the wall as you become more comfortable with the movement!

II. Speed Endurance

5-7 Rounds For Quality**
10 X Sit Up
9/12 Cal Bike (Arms Only)
10 X Sit Up
9/12 Cal Bike (Legs Only)
10 X Sit Up
9/12 Cal Bike (Arms+Legs)
*Rest 120-150 seconds

*Each interval should be executed at high intensity. If you find it hard to keep the intensity up, rest the maximum time and stick to 6 rounds.

———

Wednesday:

Conditioning

8 AMRAP
15/12 Cal Row
10 X STOH @60/40kg

Rest 5 Mins

8 AMRAP
12/10 Cal Bike
10 X Power Clean @60/40kg

Rest 5 Mins

8 AMRAP
200m Run
10 X Pull-Ups

Coaches Notes:
Scale the reps to aim at completing each round in a 2 minute window.

Thursday:

Barbell

A.

Hang Power Snatch Warm Up

5 Progressive Sets:

1 X High Hang Power Snatch + 1 X Hang Power Snatch + 1 X Power Snatch (pause at Hang)

B.

12 EMOM

3 X Hang Power Snatch @60/70%

C. 

3 X 3 Snatch High Pull @90-100%

Friday:

A.

Strength

18 EMOM

1 – 5 X Strict Press + 5 X Push Press + 5 X Push Jerk @70% of 1RM Strict Press
2 – 15 X Front Squats @70% of 1RM Strict Press
3 – REST

B.

Conditioning

7 AMRAP
12 X Air Squat
8 X Down Up
6 X Pull Up

Rx+ Wear a weighted vest

After Class Extra:

10 EMOM
1 – 30s Handstand Hold / 3 X Wall Walk
2 – 30s Hollow Body Rock / 30s Plank Hold

Saturday:

Team WOD

In Teams of 3:

30 Min AMRAP
30 X Wall Balls @15/9kg
24 X Burpee Box Jumps @24/20”
18 X DBall Over Shoulder @Heavy
6 X Rope Climb

(Split as you see fit)

1130-1300 STRONGMAN / STRONGWOMAN SATURDAY!! 🚜🔥🚂

———

Crossfit Endurance

I. Skill Development: Depth Jump into 2 X Broad Jump

15 Minutes to learn, practise and develop distance

II. Speed Endurance

For Time:
Depth Jump to 4 X Broad Jump + 400m Run
Depth Jump to 3 X Broad Jump + 400m Run
Depth Jump to 2 X Broad Jump + 400m Run
Depth Jump to 1 X Broad Jump + 400m Run

III. Muscular Endurance Development

3 x 70% of ME wall balls*
Rest 90 seconds between rounds. Aim to go unbroken.

*if you haven’t tested your ME wall balls recently we will determine the number of reps individually on the day.

———

Sunday:

In March 2002, a combined task force began Operation Anaconda to trap and destroy Al Qaeda and Taliban forces in the Shahi Kot valley in eastern Afghanistan. During this campaign, a small U.S. force fought a 17-hour intense battle against enemy forces on the mountaintop of Takur Ghar, which came to be known as Roberts Ridge.

At about 1 a.m. on March 4, Razor 3, a U.S. Army MH-47E helicopter tried to insert a special operations team on top of an enemy stronghold. While landing, it was hit by RPG rockets and gunfire, causing U.S. Navy SEAL Neil Roberts to fall from the helicopter. With the MH-47E heavily damaged, the aircrew made an emergency landing about three miles away. USAF Combat Controller Tech. Sgt. John Chapman, a member of the team, began coordinating close air support and a rescue effort to retrieve Roberts. Another helicopter, Razor 4, picked up the team and took them back to rescue Roberts on the 10,000-foot mountaintop.

After landing, Chapman advanced on an enemy position, killing two of the enemy. When the team became pinned down by fire from three directions, Chapman broke cover to rush another enemy position, but was killed. His action saved the lives of the team by allowing them to break contact and move down the mountain away from the ambush. Chapman was posthumously awarded the Air Force Cross.

About an hour later, another helicopter, Razor 1, arrived carrying a Ranger team and four Air Force personnel — Staff Sgt. Kevin Vance (who was attached to the Rangers), Staff Sgt. Gabe Brown, Tech. Sgt. Keary Miller (a PJ from the 123rd Special Tactics Squadron, Kentucky Air National Guard) and Senior Airman Jason Cunningham. As it landed, Razor 1 was hit with multiple RPG warheads and riddled with machine gun fire that killed or wounded several of those onboard.

Cunningham, a PJ, began administering trauma care and moving the wounded out of the burning helicopter. For several hours, and without regard for his safety, Cunningham returned fire and repeatedly moved casualties out of the line of fire. His actions to save others made himself vulnerable, however, and he was mortally wounded while carrying an injured helicopter crewman. Cunningham was posthumously awarded the Air Force Cross for his selfless acts.

Though hit with mortar rounds, RPGs, and small-arms fire, the team on the ground continued to battle the enemy for hours. With the essential support of air power, they slowly silenced the enemy. At 8:15 p.m., helicopters arrived, and all personnel, including the dead, were taken off the mountain top.

For Time:

10 X Clean & Jerk @85/52.5kg
20 X Kettlebell Swings @32/24kg
30 X Thrusters @42.5/30kg
40 X Chest-to-Bar Pull Ups
50 X Over-the-Bar Burpees
60 X Wall Ball Shots @9/6kg
70 X Cal Row