Programming for the Week Commencing‪ 24th February‬

Monday:

A.

Strength

Deadlift
2 X 4 @ 77.5%
2 X 3 @ 82.5%
1 X 2 @ 87.5%

*Rest 2 Mins Between Sets

B.

Metcon

For Time:

30-20-10
DB Alt Snatch @25/17.5kg
DB Alt Lunge
*100 X DU after each Round

Time Cap: 15 Min

After Class Extra:

4 Sets
30-45s Handstand Hold
*Rest 30-45s Between Sets

Tuesday:

A.

Build to a Heavy Single Clean & Jerk

B.

10 EMOM
1 X Clean & Jerk @70%

After Class Extra:

4 X 3 Back Squat @75-80%
Rest 90s Between Sets

———

Crossfit Endurance

I. Plyometrics Week 2: Seated Box Jumps

15 minutes to learn and practise, then
4 Sets of 3 Reps @working weight

II. Speed Endurance

4 Rounds
Min 1: 150m Row + ME Front Rack Carry
45sec Rest
Min 2: 100m Row + ME Front Rack Carry
30sec Rest
Min 3: 50m Row + ME Front Rack Carry
*Rest 2 Minutes Between Sets

———

Wednesday:

Gymnastics For Quality:

For a Maximum of 20 Mins

5 Sets of:

20s Handstand Hold against Wall / Box Pike Hold / OH Plate L-Sit Hold
20s Rest

Rest 2 Minutes

5 Sets of:

Max Distance Handstand Walk* / Wall Walks

*Alternative HSW Scaling Options:

This is good for partner scaling options

For walks from wall, however would advise athletes wall walk up if more comfortable

For the more proficient looking to progress to obstacles

B.

Metcon

5 Rounds For Time:
10 X Hang Power Snatch* @50/35kg
10 X Bar Over Burpee

Time Cap: 12 Mins

*Coaches Notes: Scale Snatch to 15 X KB Swing as needed

Thursday:

Pairs Conditioning WOD:

30 AMRAP

‘Rowing Cindy’

2000m Row / Ski Buy In

In remaining time…

AMRAP ‘Cindy’ (YGIG each round)

5 X Pull Up
10 X Push Up
15 X Air Squat

*Once Row is complete, P1 performs 1 round of Cindy, tags P2 who does the same. One person working at a time)

Rx+ Wear a weighted vest for Cindy!

Score = Total Rounds

Friday:

A.

Strength

4 X 3 Front Squat @RPE8

B.

Metcon

6 Rounds each for Max Reps:

Within a 90s window:

20/14 X Cal Bike / Ski
In Remaining time…
Max Effort T2B / Hanging Leg Raise / T2KB

*90s rest between rounds

Saturday:

TEAM WOD

30 AMRAP in Teams of 3:

10 X Cal Row
5 X Devils Press @22.5/15kg
1 X Rope Climb
20 X Cal Row
10 X Devils Press @60/40kg
2 X Rope Climb
etc…

*Add 10 X Calories, 5 X Devils Press and 1 X Rope Climb each round and split the work however you wish!

Gymnastics:

Toes To Bar – Strength, Skill & Movement Pattern Efficiency Work

———

Crossfit Endurance

I. Agility Week 2

Lateral Speed Drills and Strength/Core Work

II. Speed Endurance

3 Rounds
5 X Box Step Over @increasing weight
200m Run/16 Cal Bike @high pace
*Rest to 67% MHR

———

Sunday:

Hero Workout ‘Willy’

U.S. Marine Corps Sergeant Wade D. Wilson, 22, of Normangee, Texas, assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on May 11, 2012, while conducting combat operations in Helmand province, Afghanistan. He is survived by his mother and step-father Cindy Lee and Ward Easterling, father and step-mother Mitchell Boyd and Tammy Wilson, brothers Chad, Alex and Curtis, and sister Layne.

3 Rounds For Time:

800m Run
5 X Front Squat @102.5/70kg
200m Run
11 X Chest to Bar Pull-up
400m Run
12 X KB Swing @32/24kg