Programming For Week Commencing 14th October

Monday:

A.

Strength

16 EMOM

1 – 3-6 X Strict T2B / Toes to KB
2 – 3-8 Strict Ring Dip / Strict Push Up
3 – 60s Handstand Hold / Wall Walk to Hold
4 – Rest

B.

Conditioning

In Pairs

10 Rounds (5 each, YGIG)

14/12 X Assault Bike / Ski Erg
8 X Burpee Box Jump Over @24/20″

*P1 completes 1 full round, and then rests while P2 completes a full round until a total of 10 rounds are complete

Tuesday:

Barbell – Snatch

A.

Snatch Warmup

5 Sets

3 X Snatch Balance
Build progressively to a smooth working weight

Or…

OH Squat Mobility

B.

8 Sets:

2 X Snatch @70-75% (not Touch & Go, but smooth doubles)
Rest 90 Sec Between Sets

C.

3 X 3 Snatch Pull @100%

After Class Extra:

3 Sets:

20 X Banded Lat Pull Down
40s Hollow Body Rock
Rest as needed

———

Crossfit Endurance

I. Skipping/DU Warm Up & Plate Over Practice

II. Power Endurance

18 Min AMRAP
15 X Plate Hops
5 X Plate Overs (Increasing Height)
? X DU/SU*
*Rest to 67%

*The number of reps will be determined individually in the warm up!

III. Midline Conditioning
TBC

———

Wednesday:

Conditioning

4 X 8 AMRAP / 2 Min Rest

A)

10 X HSPU
200m Run

B)

10 X T2B
200m Row

C)

10 X Alt DB Snatch @22.5/15kg
8 X Cal Bike

D)

10 X D-Ball to Shoulder
50 X DU / SU

Thursday:

A.

Strength – Front Squat

2 X 3 @75%
2 X 2 @85%
2 X 1 @90%

Rest 90 Sec Between Sets

B.

‘Jackie’

For Time:

1000m Row
50 X Thruster @20/15kg
30 X Pull-up

Time Cap: 12 Mins

Friday:

A.

Strength

Push Press

Build to a Heavy 2
+
3 x 2 @ 90% of Heavy 2

B.

Conditioning

4 X 3 Min AMRAP / 1 Min Rest

3 X Power Clean @60/40kg
3 X Shoulder to Overhead
6 X Down Up

Saturday:

Team WOD

30 AMRAP

5 X Muscle Up (Bar or Ring)*
15 X Deadlifts @100/70kg
25 X Burpee Box Jump

Every 5:00 Run 400m as pair

*2 X C2B / 3 X Pull Up / 4 X Ring Row = 1 X MU

Share all reps and movements as you please

Gymnastics:

Pull Up / Bar Muscle Up – Mobility / Strength / Skill

———

Crossfit Endurance

I. Plyometric Warm Up & Drills (Upper Body)

II. Speed Endurance

6-8 Rounds, Alternate between A & B

A.
8-10 X Chest Passes
1 X Agility Ladder A
150m Ski
*Rest 60-90 seconds

B.
8-10 X Wall Ball Press Ups
1 X Agility Ladder B
200m Row
*Rest 60-90 seconds

———

Sunday:

Hero WOD ‘Dicko’

This British Hero WOD is dedicated to Steve Dixon (Dicko) from Sunderland UK who was killed on November 24, 2007, in the Tallil area of southern Iraq.

At the time of his death, Dixon was providing close protection to US Army Engineers when a large IED detonated beneath his vehicle.

Despite having recently left the British Army where he served in The Royal Green Jackets for over 10 years, Dixon had returned to Iraq as a contractor to support reconstruction efforts.

He is survived by his wife Sarah, children Caitlin and Niall, and extended family.

This was first featured as the workout of the day for November 9, 2014 as part of CrossFit Essex’ @cfessex Broadsword Barbell @broadswordbarbell WODvember catalog.

3 Rounds for Time:

29 X Push-Up
6 X Hang Power Clean @50/35 kg
29 X Sit-Up
6 X Push Press
29 X Pull-Up
6 X OH Squat
29 X KB Swings @24/16 kg