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After Class / Open Gym Extra:

STRENGTH I

Every :30 x 12 sets:
1 power snatch + 1 hang squat snatch

Perform the snatch complex unbroken
Hold a challenging weight across all sets — around 60-70% of your 1-rep max.

SKILL I

6 sets:
5 toes-to-bars
5 kipping pull-ups
5 toes-to-bars

Perform the 15 reps unbroken. If unable to do so, scale the reps to 4-4-4, 3-3-3, or 2-2-2.
Rest as needed between sets.

STAMINA I

5 x 2:00 sets:
500-m bike

In the remaining time, hold a sandbag or d-ball at your chest.
Hold the heaviest bag / ball that you can for the remaining time without dropping. Increase weight as you wish.
If you do not have a sandbag or ball, hold two KBs in the front-rack position.

SKILL
5 sets:
Accumulate :30 handstand hold

Rest as needed between sets

——

Monday:

A.

SKILL WORK
Pre-workout:
8 sets:
:20 alternating archer push-ups on rings
– Rest :10

B.

WOD

RX
For time:
5 strict muscle-ups
50 double-unders
4 strict muscle-ups
40 double-unders
3 strict muscle-ups
30 double-unders
2 strict muscle-ups
20 double-unders
1 strict muscle-up
10 double-unders
SCORE:
TOTAL TIME

INTERMEDIATE
For time:
5 strict chest-to-bar pull-ups
50 double-unders
4 strict chest-to-bar pull-ups
40 double-unders
3 strict chest-to-bar pull-ups
30 double-unders
2 strict chest-to-bar pull-ups
20 double-unders
1 strict chest-to-bar pull-up
10 double-unders
SCORE:
TOTAL TIME

BEGINNER
For time:
5 banded strict pull-ups
50 single-unders
4 banded strict pull-ups
40 single-unders
3 banded strict pull-ups
30 single-unders
2 banded strict pull-ups
20 single-unders
1 banded strict pull-up
10 single-unders
SCORE:
TOTAL TIME

Stimulus:
– 9:00-15:00
– Strict, upper-body pulling and pushing capacity.
– High skill with a lot of grip fatigue.
– Maintain the strict nature of the muscle-up / pull-up and keep the double-unders to less than 1:00 each round.

——

Tuesday:

‘FILTHY 50’ BENCHMARK

RX
For time:
50 box jumps (20/24 in)
50 jumping pull-ups
50 KB swings (12/16 kg)
50 walking-lunge steps
50 knees-to-elbows
50 push presses (15/20 kg)
50 GHD back extensions
50 wall-ball shots (6/9 kg)
50 burpees
50 double-unders
SCORE:
TOTAL TIME

INTERMEDIATE
For time:
50 box jumps (20/24 in)
50 jumping pull-ups
50 KB swings (12/16 kg)
50 walking-lunge steps
50 knees-to-elbows
50 push presses (15/20 kg)
50 good mornings (15/20 kg)
50 wall-ball shots (6/9 kg)
50 burpees
50 double-unders
SCORE:
TOTAL TIME

BEGINNER
For time:
30 box jumps (12/20 in)
30 jumping pull-ups
30 KB swings (8/12 kg)
30 walking-lunge steps
30 hanging knee raises
30 push presses (15/20 kg)
30 good mornings
30 wall-ball shots (2.7/4 kg)
30 burpees
30 single-unders
SCORE:
TOTAL TIME

25:00 time CAP

Stimulus:
– 20:00-25:00. Faster athletes could push to go sub-20:00.
– Higher volume rep-schemes.
– Light loading, fast paces, and large sets on all movements.
– Complete all weightlifting movements in 2-3 sets.

——

Wednesday:

A.

SKILL WORK
Pre-workout:
EMOM 7:
1-5 wall walks

B.

WOD

RX
AMRAP 10:
7/10-cal. bike
10 strict handstand push-ups

INTERMEDIATE
AMRAP 10:
7/10-cal. bike
5 box assisted pike push-ups

BEGINNER
AMRAP 10:
4/7-cal. bike
10 push-ups

Stimulus:
– Complete 5-8 rounds.
– High skill gymnastic pressing.
– Perform the strict handstand push-ups in 3 sets or less every round.
– The reps and sets on the handstand push-ups should be sustainable for all 10 minutes.
– Complete bike calories in well under a minute each round.

——

Thursday:

Heavy Day

A.

SKILL WORK
Pre-workout:
EMOM 8:
1 power snatch
1 snatch push press
2 sots presses

B.

WOD

RX & INTERMEDIATE
5 sets for load:
3 overhead squats
SCORE:
LOAD

BEGINNER
5 sets for load:
5 overhead squats
SCORE:
LOAD

Stimulus:
– High skill heavy day.
– Perform 5 heavy sets.
– Use 75-85% of 1-rep overhead squat.
– Keep the volume low before Open Workout 22.2.

——

Friday:

Benchmark – CrossFit Games Open 22.2

TBA Thursday 3rd at 8pm

Join us for Friday Night Lights at either 5:30pm or 7pm!

——

Saturday:

Team WOD

In pairs for time:

14 rounds:
10 box jumps (24/30 in)
500/700-m Bike
– Partners alternate full rounds

Buy Out:

Accumulate 800m sandbag carry between you

Stimulus:
– Alternate full rounds you go, I go.
– Go hard on the bike each round, you should be resting around the same length of time as working.
– Pace the high box jumps. Jump higher than you usually would.
– Share a heavy sandbag on the 800m carry, swapping when needed.

——

Sunday:

A.

SKILL WORK
Pre-workout:
3 sets:
Accumulate max effort wall sit hold
Rest 2:00-3:00 between sets

B.

Hero WOD ‘Jordan’

This British Hero WOD is dedicated to Lcpl Jordan Bancroft (25) Duke of Lancashire Regiment, who was shot in Afghanistan on 21/08/10.

Also dedicated to Ishwor Gurung, Darren Foster Remand Kulung, Lt John Sanderson Lsgt Dale McCallum and Mne Adam Brown who died in the same month.

RX
For Time:
100 Kettlebell Swings (16/24 kg)
100 Sit-Ups
100 Air Squats
100 Push-Ups

INTERMEDIATE
For Time:
100 Kettlebell Swings (12/20 kg)
100 Sit-Ups
100 Air Squats
100 Low Box Push-Ups
*partition as needed

BEGINNER
For Time:
100 Kettlebell Swings (6/12 kg)
100 Sit-Ups
100 Air Squats
100 High Box Push-Up
*partition as needed

Stimulus:
– Aim to finish in under 20 mins.
– Break up the sets to avoid going to failure.

——