Programming For Week Commencing 7th October

Monday:

A.

Strength – Strict Press

A1) Build to a Heavy 4

A2) 3 X 4 @90% of Heavy 4

B.

Conditioning

15 EMOM

1 – 15 X Thruster @42.5/30kg
2 – 12/10 X Cal Air Bike
3 – 9 X C2B Pull Up

*Staggered start, everyone starts on Thrusters.

Tuesday:

A.

Strength – Tempo Back Squat
5 X 5 @55% 1RM at Tempo @40X1

B.

Conditioning

50-40-30-20-10
Double Under
Russian KB Swing @24/16kg
Sit Up

*Time Cap 14 Minutes

———

Crossfit Endurance

I. Skill Development: Overhead Wall Slam

II. Base Endurance

4-5 Rounds For Time
12 X Overhead Wall Slam
20 Calories Assault Bike or Ski
30sec Overhead Pipe Press
*Rest for HR to drop to 65% or less

———

Wednesday:

A.

Strength – Power Clean

10 X 3 @65-70%
Rest 60s Between Sets

B.

Conditioning

12 AMRAP

5 X T2B
10 X Cals
15 X Plate GTOH @20/15kg

Thursday:

Conditioning

30 AMRAP

3 X HSPU
6 X Deadlift @50-60% Max of true 1RM
9 X Jumping Squat
12 X Burpee over Bar

*Every 3:00 = 200m Run

Friday:

A.

Strength

16 EMOM

1 – 10 X Weighted Chin Ups
2 – 3-8 X Strict Push Up (Tempo 40X1)
3 – Max Effort Hollow Hold / Tucked / Plank
4 – Rest

B.

Conditioning

8 Rounds – 60s Work / 60s Rest

5 X Down Up Shuttle Run* (10m) + Max Wall Balls

*Perform 1 X Down Up then run 10m (1 length), turn around and repeat X 5

Saturday:

Team WOD

Conditioning

Teams of 3 – ‘Follow the leader’

20-18-16-14-12-10-8-6-4-2
Calories
Alt DB Snatch @25/17.5kg

*1 X Rope Climb + 200m Run** after each round

‘Follow the leader’ = Waterfall style… P1 does 20 cals, P2 cannot start the cals until P1 completes the 20 reps so you can’t carry on until the station in front of you is free.

When any player completes a FULL round of both movements, they then do their run and rope climb. SO when the reps get lower, the runs and climbs become more frequent.

**To Sub the Run in the event of inclement weather perform 50 X DU / 100 X SU

Gymnastics:

Handstand Push Up – Mobility, Strength and Skill

———

Crossfit Endurance

I. Assault Bike Ramp Test

Increase pace on the Assault Bike 5 RPM every minute until failure

Starting Pace:
Girls: 50 RPM
Guys: 60 RPM

II. Base Endurance

For Time

40sec Assault Bike @target pace*
400m Run
*Rest to 67% MHR

30sec Assault Bike @target pace
400m Run
*Rest to 67%

20sec Assault Bike @target pace
400m Run
*Rest to 67%

10sec Assault Bike @target pace
400m Run
*Rest to 67%

*Target pace will be the highest pace you maintained for one full minute before failure.

III. Muscular Endurance Test

Max Effort Unbroken Wall Balls
*Note down your score for the re-test!

———

Sunday:

‘Devil Of Ramadi’

CrossFit Overwatch – Hero WOD

Dedicated to decorated US Navy Seal veteran and sniper, Chris Kyle (April 8, 1974 – February 2, 2013).

Time Magazine commemorated Chris Kyle’s Final Mission. “To his enemies, he was the “Devil of Ramadi,” an unseen terror who harried insurgents with his rifle during Operation Iraqi Freedom, often from an impossible remove. He served four tours of duty. He was credited with some 160 confirmed kills and was awarded two Purple Hearts. He played a role in every major engagement in the Iraq war. To the 18,000 folks of Midlothian, Texas, a blue-collar town just south of Dallas, Navy SEAL sniper Chris Kyle, 38, was invincible, revered, a local boy, a hero who’d seen and done things they couldn’t imagine, and who then came back home to live with them again and to watch his children grow.”

This workout was first posted by CrossFit Overwatch @crossfit_overwatch (Concord, CA, USA) on Instagram on Kyle’s birthday, April 8, 2017.

4 Rounds (with a Partner) for Time:

8 X Man Makers @22.5/15kg / Plank Hold
20 X Deadlift @125/95kg / Wall Sit
24 X One-Arm Dumbbell Thrusters @22.5/15kg / Scissor (Flutter) Kicks

Cash Out:

500 Double-Unders or Row (until time cap is reached)

*With a running clock Partner A starts the man makers while Partner B holds plank. Partner A may not start a rep until partner B is working. Partition the work as needed, but both partners must work at the same time. Partners may switch positions at will. Once the man makers are complete, either partner may start the deadlifts, and so on. There is no work requirement (eg: meters or calories) on the final row.