Programming for the Week Commencing‪ 5th October

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Monday:

A.

Skill – Rowing Technique

Working in Pairs (alternating every 90 seconds, with a 30s Rower cleaning transition) aim to complete maximum distance. Using sound technique, experiment using different damper settings and stroke rate (SPM) to find your most efficient setting on that machine.

12 E2MOM (YGIG)
1- 90s Max Distance Row
2- Rest

B.

Conditioning

14 AMRAP

In Teams of 2

P1 – 250/200m X Row
P2 – 20 X Alt DB Snatch @22.5/15kg

[Open Gym / At Home Extra]

Pull Up Program:

3 sets of

Scaled:

5 X Jumping Negatives. Jump up to position with chin over the bar and SLOWLY lower to full extension. Step back on box and repeat.

OR:

Rx+:

5 X STRICT Pull Ups. Add Weighted Vest as required.

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Tuesday:

Barbell – Clean & Jerk

A.

Build up to @80% of 1RM Clean (RPE 8 ) of:

1 X Clean Pull + 1 X Clean + 1 X Spilt Jerk

B.

Working every 90s for 4 Sets:

1 X Clean Pull + 1 X Clean + 1 X Split Jerk @80% of 1RM Clean & Jerk (RPE 8 )

C.

Core Conditioning

Tabata
8 Rounds 20/10

1- Otis Sit-up @15/10kg Plate
2- Hollow Body Rock

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Wednesday:

CrossFit Benchmark Day

A.

Strength

Build to a Heavy Double Thruster

B.

Metcon

In 2 Heats (Open Style):

Time Cap: 8 Mins

Score = Time

5 Mins Between Heats
Heat 1: Odds
Heat 2: Evens

‘Fran’

Rx:

21-15-9
Thrusters @42.5/30kg
Pull Ups

Scaled Option 1:

21-15-9
Thrusters @30/20kg
Strict Pull Ups (With Purple Band)

Scaled Option 2:

21-15-9
Thrusters @20/15kg
Ring Rows

Head Coach Notes:
This is the start of a Benchmark cycle to develop your strength, power, mobility, endurance and skill for Fran. Record your performance on the ‘MyWOD’ App for this benchmark as you will be retested!

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Thursday:

A.

Strength – Superset

4 Sets:

8 X Single Leg Romanian KB / DB Deadlift (each leg) @RPE 8

Straight into…

16 X Close Grip Push Up*

*Scaling: 8 X SLOW Negative Close Grip Push Up

Rest 90s Between Sets

B.

Metcon

3 Rounds For Time:
800m Run*
20 X KB / DB Deadlift @2 X 32/24kg / 30/22.5kg
10 X Reverse Goblet Lunge @32/24kg KB / 30/22.5kg DB

*Scale to Row if needed

Time Cap: 18 Mins

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Friday:

A.

Every 90s for 18 Mins (4 Rounds)

1 – 5 X Strict HSPU* + 12 X Down Up
2 – 10 X DB Alt Box Step Up** + 12/10 X Cals
3 – Rest

*Scaling: Pike Push Up / Z-Press
**2 X 22.5/15kg / 24/20”

B.

Metcon

8 AMRAP
12 X Air Squat
8 X Russian Swing @32/24kg
6 X V-Up

Score = Reps

OR…*

Benchmark Fran! (See Part B from Wednesday)

Your chance to catch up with Wednesday important Benchmark Day WOD Program. If you didn’t do Fran on Wednesday, you will do it now 👌🏽

Time Cap: 8 Mins

Score = Time

[Open Gym / At Home Extra]

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

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Saturday:

Team WOD

30 AMRAP In Pairs

20 X Toes To Bar
30 X Hang Power Snatch @50/35kg
40 X Box Jumps 24/20″
50 X Wallballs 9/6kg
60 X DUs / 120 X SUs

Score = Rounds & Reps

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Sunday

Hero WOD ‘Ratana’

Dedicated to Police Sergeant Matiu Ratana, age 54, of the Metropolitan Police Service who was tragically murdered whilst on duty at Croydon custody on the September 25, 2020.

Matt arrived in the UK from his birthplace of New Zealand in 1989 and joined the Metropolitan Police Service in 1991. Matt had served for 29 years and was due to retire in just 2 months time before he was killed.

Accomplished rugby player and head coach at East Grinstead RFC, Matt leaves behind his partner and son.

The rep scheme signifies:

– 1991 metres for the year when he joined the Metropolitan Police Service
– 54 Reps for his age when he was killed
– 29 Mins for the number of years Matt served.

29 AMRAP

Buy In:

1991m Run / Row / Ski / (4.9km / 3.1 mile Bike)

Then Into AMRAP…

9 X DB / KB Thruster @2 X 22.5/15 or 24/16kg
7 X Pull Up
1 X Deadlift @75% of 1RM (RPE 7)
54 X DU / 108 X SU

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