Programming for the Week Commencing‪ 2nd March‬

Monday:

A.

Strength

5 X 3 Strict Press @80%
Rest 2 Mins Between Sets

B.

Metcon

14 AMRAP In Pairs (YGIG by movement)
10 X American KB Swings @32/24kg
8 X Pull Up
6 X Alt Pistol*

*Scale to Goblet Squat as needed

P1 performs KB Swing, P2 performs Pull Ups, P1 performs Pistol, P2 then performs KB Swing etc…

Tuesday:

A.

Core

3 Rounds for Quality:

10 X V-Up / Med Ball Sit-up
15 X Seated Pike Leg Lift
30s Cumulative HS Hold / Elevated Plank / Plank
*Rest as needed

Seated Pike Leg Lift:

*Scale be moving your hands back

B.

Metcon

For Time:

5 Rounds For Time:

10m Handstand Walk / 20m Bear-crawl
15 X Box Jump @24/20”
20 X Plate Russian Twist @15/10kg
200m Run

Time Cap: 16 Mins

———

Crossfit Endurance

I. Plyometrics Week 3
Kneeling Squat Jump Progressions

II. Vertical Jump Conditioning
3 Rounds
12 X Banded Hip Thrust
8 X Weighted Squat Jump
30sec 90/90 Wall Hold

III. Speed Endurance
12 X 20sec On//20sec Off
Row/Bike/Ski/SU/DU: Whatever you go for, aim for consistent numbers on each interval!!

———

Wednesday:

A.

Strength

In a 12 Min window (with a Partner) work up to a single complex of:

1 X Deadlift
1 X Hang Power Clean
1 X Push Jerk
@85-90% of 1RM Push Jerk*

*Scale to Push Press as needed

B.

Partner ‘DT’

10 Rounds For Time in Pairs:

12 X Deadlift
9 X Hang Power Clean
6 X Push Jerk
@70/47.5kg

Time Cap: 20 Mins

Thursday:

Barbell

A.

5 X 3 OH Squat @RPE 6-7
*Rest 90s Between Sets

(Or OH Squat Therapy)

B.

Build up to 4 X 2 Snatch @70-80% of 1RM Snatch across sets
*Rest 90s Between Sets

After Class Extra:

3 Sets:

7 X Single Leg KB Romanian Deadlift (Each Leg)
Rest 30s
14 X Windscreen Wiper (7 Each Side)
Rest 30s

Single Leg KB Romanian Deadlift:

Windscreen Wiper:

Friday:

A.

Strength

5 X 4 Back Squat @70% Tempo 31X1

B.

Metcon

20 EMOM
1- 20 X Wall Ball @9/6kg
2- 20/12 X Push Up
3- 20m Sandbag Lunge
4- 40m KB Farmers Carry

Saturday:

TEAM WOD

30 AMRAP in Teams of 3:

80 X Cal Bike
80 X Thruster @40/30kg
80 X Sumo Deadlift High Pull @40/30kg
60 X Calorie Bike
60 X Thruster @50/35kg
60 X Sumo Deadlift High Pull @50/35kg
40 X Calorie Bike
40 X Thruster @60/40kg
40 X Sumo Deadlift High Pull @60/40kg

Remaining Time:

AMRAP Thruster @70/45kg

Gymnastics:

Skill – Rope Climb Variations 👌🏽
Strength – Pull Up 💪🏽

———

Crossfit Endurance

I. Agility Week 3
Acceleration + Reaction Speed Drills

II. Stride Turnover Intervals
Int I. 60sec Run @5k pace
Int II. 60sec Run @ST+10%
Int III. 60sec Run @ST+20%
Int IV. 60sec Run @ST+25%
Int V. 60sec Run @ST+30%*

*2Min Rest Between Intervals.
**In case of rain, programming will change to next week’s.

III. Core Conditioning
90/90 Wall Drill: 5 X 30sec On//20sec Off

———

Sunday:

Hero WOD ‘Hotshots 19’

Nineteen City of Prescott (Arizona, USA) firefighters, members of the Granite Mountain Hotshots firefighting team, tragically lost their lives on June 30, 2013, while fighting the Yarnell Hill Fire, which was ignited by lightning two days prior. It was the deadliest wildfire in Arizona’s history.

In memory of: Jesse Steed (36), Wade Parker (22), Joe Thurston (32), William Warneke (25), John Percin (24), Clayton Whitted (28), Scott Norris (28), Dustin Deford (24), Sean Misner (26), Garret Zuppiger (27), Travis Carter (31), Grant McKee (21), Travis Turbyfill (27), Andrew Ashcraft (29), Kevin Woyjeck (21), Anthony Rose (23), Eric Marsh (43), Christopher MacKenzie (30), Robert Caldwell (23).

6 Rounds For Time:
30 X Air Squat
19 X Power Clean @61/42.5kg
7 X Strict Pull-Up
400 meter Run