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Programming for the Week Commencing‪ 28th October‬

Monday:

A.

Skill – Rowing Technique

In 2’s or 3’s (alternating every 90 seconds) aim to complete maximum distance using different damper settings to find your most efficient setting on that machine:

Row 1 : 90 Secs Max Distance @Damper Setting 10
Row 2: 90 Secs Max Distance @Damper Setting 1
Row 3: 90 Secs Max Distance @Damper Setting 5
Row 4: 90 Secs Max Distance @Optimise based on results of all three rows.

How to find your most efficient Damper Setting:

B.

Conditioning

22 AMRAP

In Teams of 2 / 3

P1 – 500/400m X Row
P2 – 20 X Slamballs @30/20lb + 10 X Burpee to plate
P3* – 30 X Alt DB Snatch @22.5/15kg

Coaches Notes:
If in a Pair remove P3.
Change once each person has finished their station.

After Class Extra:

3 Sets:

200m Heavy KB Farmers Carry
Rest as needed

Tuesday:

Strength

A.

15 Mins to Establish a 3RM Bear Complex

B.

Deadlift

2 X 5 @70%
2 X 3 @75%
2 X 2 @85%
Rest 60-90s between sets

C.

4 X 4 Front Squats @75%

After Class Extra:

For Time:

50-40-30-20-10
Cal Ski
*Rest between sets as long as it took to complete previous set

———

Crossfit Endurance

I. Skill Development and Local Muscular Endurance

4 x 10 Kneeling Overhead Wall Slams

*Increase the weight/distance from the wall as you become more comfortable with the movement!

II. Speed Endurance

5-7 Rounds For Quality**
10 X Sit Up
9/12 Cal Bike (Arms Only)
10 X Sit Up
9/12 Cal Bike (Legs Only)
10 X Sit Up
9/12 Cal Bike (Arms+Legs)
*Rest 120-150 seconds

*Each interval should be executed at high intensity. If you find it hard to keep the intensity up, rest the maximum time and stick to 6 rounds.

———

Wednesday:

Conditioning

8 AMRAP
15/12 Cal Row
10 X STOH @60/40kg

Rest 5 Mins

8 AMRAP
12/10 Cal Bike
10 X Power Clean @60/40kg

Rest 5 Mins

8 AMRAP
200m Run
10 X Pull-Ups

Coaches Notes:
Scale the reps to aim at completing each round in a 2 minute window.

Thursday:

Barbell

A.

Hang Power Snatch Warm Up

5 Progressive Sets:

1 X High Hang Power Snatch + 1 X Hang Power Snatch + 1 X Power Snatch (pause at Hang)

B.

12 EMOM

3 X Hang Power Snatch @60/70%

C. 

3 X 3 Snatch High Pull @90-100%

Friday:

A.

Strength

18 EMOM

1 – 5 X Strict Press + 5 X Push Press + 5 X Push Jerk @70% of 1RM Strict Press
2 – 15 X Front Squats @70% of 1RM Strict Press
3 – REST

B.

Conditioning

7 AMRAP
12 X Air Squat
8 X Down Up
6 X Pull Up

Rx+ Wear a weighted vest

After Class Extra:

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

Saturday:

Team WOD

In Teams of 3:

30 Min AMRAP
30 X Wall Balls @15/9kg
24 X Burpee Box Jumps @24/20”
18 X DBall Over Shoulder @Heavy
6 X Rope Climb

(Split as you see fit)

1130-1300 STRONGMAN / STRONGWOMAN SATURDAY!! 🚜🔥🚂

———

Crossfit Endurance

I. Skill Development: Depth Jump into 2 X Broad Jump

15 Minutes to learn, practise and develop distance

II. Speed Endurance

For Time:
Depth Jump to 4 X Broad Jump + 400m Run
Depth Jump to 3 X Broad Jump + 400m Run
Depth Jump to 2 X Broad Jump + 400m Run
Depth Jump to 1 X Broad Jump + 400m Run

III. Muscular Endurance Development

3 x 70% of ME wall balls*
Rest 90 seconds between rounds. Aim to go unbroken.

*if you haven’t tested your ME wall balls recently we will determine the number of reps individually on the day.

———

Sunday:

In March 2002, a combined task force began Operation Anaconda to trap and destroy Al Qaeda and Taliban forces in the Shahi Kot valley in eastern Afghanistan. During this campaign, a small U.S. force fought a 17-hour intense battle against enemy forces on the mountaintop of Takur Ghar, which came to be known as Roberts Ridge.

At about 1 a.m. on March 4, Razor 3, a U.S. Army MH-47E helicopter tried to insert a special operations team on top of an enemy stronghold. While landing, it was hit by RPG rockets and gunfire, causing U.S. Navy SEAL Neil Roberts to fall from the helicopter. With the MH-47E heavily damaged, the aircrew made an emergency landing about three miles away. USAF Combat Controller Tech. Sgt. John Chapman, a member of the team, began coordinating close air support and a rescue effort to retrieve Roberts. Another helicopter, Razor 4, picked up the team and took them back to rescue Roberts on the 10,000-foot mountaintop.

After landing, Chapman advanced on an enemy position, killing two of the enemy. When the team became pinned down by fire from three directions, Chapman broke cover to rush another enemy position, but was killed. His action saved the lives of the team by allowing them to break contact and move down the mountain away from the ambush. Chapman was posthumously awarded the Air Force Cross.

About an hour later, another helicopter, Razor 1, arrived carrying a Ranger team and four Air Force personnel — Staff Sgt. Kevin Vance (who was attached to the Rangers), Staff Sgt. Gabe Brown, Tech. Sgt. Keary Miller (a PJ from the 123rd Special Tactics Squadron, Kentucky Air National Guard) and Senior Airman Jason Cunningham. As it landed, Razor 1 was hit with multiple RPG warheads and riddled with machine gun fire that killed or wounded several of those onboard.

Cunningham, a PJ, began administering trauma care and moving the wounded out of the burning helicopter. For several hours, and without regard for his safety, Cunningham returned fire and repeatedly moved casualties out of the line of fire. His actions to save others made himself vulnerable, however, and he was mortally wounded while carrying an injured helicopter crewman. Cunningham was posthumously awarded the Air Force Cross for his selfless acts.

Though hit with mortar rounds, RPGs, and small-arms fire, the team on the ground continued to battle the enemy for hours. With the essential support of air power, they slowly silenced the enemy. At 8:15 p.m., helicopters arrived, and all personnel, including the dead, were taken off the mountain top.

For Time:

10 X Clean & Jerk @85/52.5kg
20 X Kettlebell Swings @32/24kg
30 X Thrusters @42.5/30kg
40 X Chest-to-Bar Pull Ups
50 X Over-the-Bar Burpees
60 X Wall Ball Shots @9/6kg
70 X Cal Row

Programming for the Week Commencing‪ 21st October

Monday:

A.

Strength

5 X 5 Front Squat @75-80%

B.

Conditioning – For Time:

30 X Power Clean @60/40kg
100 X Double Unders
20 X Power Clean
75 X Double Unders
10 X Power Clean
50 X Double Unders
5 X Power Clean

Tuesday:

A.

Strength

5 X 5 Spilt Jerk @70-75%

B.

Conditioning

20 AMRAP

25 X Russian Twist @15/10kg

20 X Box Jump @24/20”
15 X DB Push Press @22.5/15kg
10 X Over DB Burpee

———

Crossfit Endurance

I. Base Endurance: Time Trial

1000m Row / Ski
120 DU (240 SU)

II. Speed Intervals

90 Sec On: 90 Sec Off
100m Row / Ski
12 DU (24 SU)
*Repeat until you have completed 10 full rounds!

The aim of this workout is to have a total working time (‘seconds on’) that is less than our TT result in part I.
Your pace on the speeds intervals should therefore be significantly higher than during the time trial.

———

Wednesday:

Conditioning

For Time In Pairs:

I Go You Go

20 Rounds

6 X DB Cluster @22.5/15kg
12 X Calories
6 X Syncronised Burpees

Score = Time

Coaches Notes:
At the same time person one does 6 DB Clusters person two completes 12 Calories on the Row, when they have both finished they perform 6 Synchronised Burpees then change movements. Workouts finishes when 20 rounds total have been completed in the pair.

Thursday:

A.

Strength

5 X 3 Strict Press @85%

B.

Conditioning

Running Clock

8 AMRAP
10 X T2B
12 X Press Ups
24 X Plate GTOH @20/15kg

8 AMRAP
10 X Slamballs 30/20lb
12 X Alt Lunges
24 X Air Squats

Friday:

A.

Strength

5 X 5 Back Squat @70/80%

B.

Conditioning – For Time:

3 Rounds:

12 X Strict HSPU
24 X Wallballs @14/9kg
48 X Double Unders

Saturday:

In Pairs For Time:

100 X Over Bar Burpees
100 X Pull Up
100 X Alt Synchronised Lunges
100 X STOH @60/40kg
100 X Synchronised Air Squats
100 X Power Clean @60/40kg
100 X Over Bar Burpees

Gymnastics:

Pistol – Mobility, Skill & Strength

———

Crossfit Endurance

I. ‘Circle of Hell’

Full brief on the day. Bring your A-game💪💥

II. Muscular Endurance Development

3 x 70% of ME wall balls*
Rest 90 seconds between rounds. Aim to go unbroken.

*if you haven’t tested your ME wall balls recently we will determine the number of reps individually on the day👌

———

Sunday:

Hero WOD ‘RJ’

Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and, most recently, SWAT. He is survived by his wife Emily and 9 month old daughter Kaila. The LAPD established a trust fund for them

5 Rounds For Time:

800m Run
5 X 15ft Rope Climb
50 X Push-up

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

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.

Programming For Week Commencing 30th September

Monday:

A.

Skill – Double Unders

Rx+: Wearing a Vest Or Triple Unders

B.

CrossFit Games Open 17.5

10 Rounds For Time:

9 X Thruster @42.5/30kg
35 X DUs

Scaled:

10 Rounds For Time:

9 X Thruster @30/20kg
35 X SUs

Time Cap: 40 Mins

After Class Extra:

3 Sets:

20 X Banded Lat Pull Downs
6 X Strict Toes To KB
Rest 60s

Tuesday:

A.

Strength

5 X 3 Deadlift @85%

B.

Conditioning

For Time:

21-15-9
American KB Swing @32/24kg
Goblet Squat
*300m Run after each round

Time Cap: 12 Mins

———

Crossfit Endurance

I. Power Endurance

A1. 30sec ME Cals (Row/Bike/Ski)
*Rest 2 Minutes
A2. For time, cals achieved in A1
*Rest 2 Minutes

B1. 60sec ME Cals
*Rest 3 Minutes
B2. For time, cals achieved in B1
*Rest 3 Minutes

C1. 90sec ME Cals
*Rest 4 Minutes
C2. For Time, cals achieved in C1

Each interval should be executed at maximum intensity!

II. Midline Conditioning: 5 Min Plank Hold
*Hold a plank for 5 minutes. This does not have to be consecutive (ie. you may break as often as you like as long as your total plank hold adds up to 5 minutes)

Time Cap: 10 Minutes

———

Wednesday:

A.

Strength

3 Round Super Set:

6 Push Press @80%
90s Rest

Into…

8 Single Arm DB Bent Over Row (Bench Supported – 8 Per Arm)
90s Rest

B.

Conditioning

5 Rounds of Intervals 2:00 On / 2:00 Off
20 X Alt Jumping Lunge
15 X GHD / Sit-Up
Max Cals in Remaining Time

*Scaled = Standard Lunges / Box Step Ups

Thursday:

Barbell – Snatch

A.

Snatch Warmup

3-5 Sets

1 X Muscle Snatch + 1 X Snatch Balance + 1 X OH Squat @light

Or…

OH Squat Mobility

B.

6 Sets:

1 X Snatch + 1 X Hang Snatch @60-70%
Rest 90s Between Sets

C.

3 X 3 Heaving Snatch Balance @75-80%
Rest 90s Between Sets

Friday:

A.

Strength

8 X 3 Front Squat (Tempo 40X1) @60-65%*
Rest 90s Between Sets

*Tempo & Form Over Weight

B.

Conditioning

20 AMRAP:
5 X T2B
10 X Push Up
15 X Air Squat

Coach’s Notes:
Tempo in weight training is the rhythm at which you move a weight, including the rest time at the top of the lift and at the return of the weight to the starting position.

It depicts a specific time under tension for that muscle group, for example: 3020 or 42X1

**Let’s look at the details of 42X1**
The first number (4) is the eccentric or lowing part of the lift, so here the coach wants you to take 4 seconds to complete this – which is pretty slow.

The second number (2) is the bottom of the lift (like the bottom of a squat/bench press or start of a shoulder press/pull up).  Here the coach wants you to take a 2 second pause.

The third number (in this case and ‘X’ for explosive movement) is the concentric or lifting portion (where you stand up from a squat/push a bench press, press on a shoulder press or pull on a pull up.

The last number (1)  is the top of the lift; the top of a squat, lock out on a bench press, full arm extension on a shoulder press or chin over the bar moment of a pull up.

**Why do some lifts start in different places on the tempo directions?**
A 3010 tempo makes perfect sense on lifts that start with an eccentric, or lowering phase, like a squat or bench press. You lower the bar for 3 seconds, there’s no pause at the midpoint, and then you return to the starting position.

Some lifts however start with the concentric portion of a lift, like a shoulder press or pull up.  For these lifts we just read the tempo starting in the middle of the numbers, and loop back around through them, it is that simple.

Saturday:

Team WOD

In Pairs For Time:

6000/5000m Row for Time… meanwhile the following must be completed by 1 of the pair:

1 X Rope Climb
3 X HSPU
5 X DB Clean @25/17.5kg
7 X Burpee

*P1 rows, P2 completes 1 round, then swap after each completed round.

Gymnastics:

Handstand Walking – Mobility, Strength & Skill

———

Crossfit Endurance

I. Plyometric Warm Up & Drills

II. Speed Endurance

10 Min Ascending Ladder
2, 4, 6, 8, etc
Over Unders
Calories (Row, Bike, Ski)

Rest 5 Minutes

10 Min Ascending Ladder
1, 2, 3, 4, etc
Over Plate/Box Jump
Shuttle Run

III. Midline Conditioning

3-5 Rounds
30sec High Plank Hold
30sec Rest
30sec Reverse Plank Hold

———

Sunday:

Hero WOD ‘Lane’

Dedicated to Sergeant Ryan H. Lane, 2nd Light Armored Reconnaissance Battalion, 2nd Marine Division, who paid the ultimate sacrifice in combat on July 23, 2009 in Helmand Province, Afghanistan.

At the time of his death, Sgt. Lane was attempting to lead his Marines out of the line of indirect fire from enemy mortars.

Sgt. Lane is survived by his wife, Valerie Lane, his mom Kathy Hanley, his father Harold Lane, three brothers, Jim Hanley (stepfather) and many other proud family members and friends.

For Time:

With a Partner

800m Med Ball Run @9/6kg
28 X Power Snatch @60/40kg
39 X Burpee Box Jump-Overs @24/20”
84 X Wall Ball @9/6kg
800m Med Ball Run
84 X Wall Ball
39 X Burpee Box Jump-Over
28 X Clean & Jerk
800m Med Ball Run

Time Cap: 40 Min