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AFTER CLASS EXTRA / OPEN GYM

STRENGTH I
For load:
Snatch, clean, or jerk:
5 reps x 2 sets at 50-60%+
4 reps x 3 sets at 60-70%+
3 reps x 2 sets at 70-80%

– Welcome to week four of our Strength I cycle. Continue to stick with the lift you chose in week one. You can change the lift in the next eight-week cycle.
– Use a recent one-rep-max to find your percentages.
– Take the barbell out of a rack for the jerk.
– Rest as needed between sets.

STRENGTH II
For load:
Shoulder press
10-8-8-6-6

– Welcome to week four in our Strength II shoulder press cycle; this is a de-load week.
– Use a weight in each set so that you can maintain solid technique with very little deviation. This loading will vary for each athlete.
– Perform a new set every 3 minutes.

STRENGTH III
4 sets:
5 weighted strict chin-ups
10 barbell bent-over rows (overhead grip)
10 Cuban presses
15 barbell skull crushers

– Sub-15:00.
– Prioritise unbroken sets and smooth movement.
– Use an empty barbell for the bent-over rows and the skull crushers.
– Use a PVC or empty training bar for the Cuban press.

SKILL I
Every 2:00 for 5 sets:
30 double-unders
1-5 strict ring muscle-ups

– Ring muscle-ups must be unbroken.
– The intent is to practice strict ring muscle-ups under fatigue, both from the double-unders and the training session.
– The double-unders shouldn’t take longer than 25 seconds. Scale the volume to be able to get to the rings quickly.
– Adjust the volume of each set, or scale to low-ring transitions, to stay consistent on the muscle-ups.

STAMINA I
5 rounds for time:
200-meter ski
– Rest :30 between rounds.
4 rounds for time:
400-meter ski
– Rest 1:00 between rounds.
3 rounds for time:
600-meter ski

– Rest 1:30 between rounds.
– 27:00-33:00.
– Increase cardio endurance.
– When warming up for this workout, find a pace that you can maintain for each distance. As an example, DON’T perform 200 meters in the first round in 40 seconds and the last round in 1 minute. You are better off trying to hold 50 seconds for all 5 sets.
– Shoot to get faster with each set, not dramatically slower.
– Use your rest time to catch your breath and try to bring your heart rate down as much as possible. Focus on your breathing during this time.

Modifications:
Ski | Row (same distance)

MONDAY

STRENGTH:
EMOM 8
2 x push presses
– Build to a heavy set of 2 reps.

BENCHMARK – “JACKIE”
RX
For time:
1,000-m row
50 thrusters @ 20/15kg
30 pull-ups

INTERMEDIATE
For time:
1,000-m row
50 thrusters @ 20/15kg
30 Jumping pull-ups

BEGINNER
For time:
750-m row
30 thrusters (PVC pipe)
30 ring rows

INTENDED STIMULUS
-Classic CrossFit benchmark workout Jackie.
-8:00-14:00; advanced athletes sub-6:00.
-Row in 5:00 or faster.
-Thrusters in 3:00 or less.
-At least 5 unbroken pull-ups at a time

TUESDAY

GYMNASTIC SKILL DAY

PRE WOD SKILLS:
8-12mins Handstand Walking Practise

RX
For time:
50ft handstand walk
25 toes-to-bar
50ft handstand walk
50 alternating DB snatches @22.5/15kg
50ft handstand walk
25 toes-to-bar
50ft handstand walk

INTERMEDIATE
For time:
24 alternating shoulder taps against the wall
25 knees-to-armpits
24 alternating shoulder taps against the wall
50 alternating DB snatches @ 15/10kg
24 alternating shoulder taps against the wall
25 knees-to-armpits
24 alternating shoulder taps against the wall

BEGINNER
For Time:
24 alternating shoulder taps in a plank
15 hanging knee raises
24 alternating shoulder taps in a plank
40 alternating DB snatches @10/5kg
24 alternating shoulder taps in a plank
15 hanging knee raises
24 alternating shoulder taps in a plank

POST SKILLS:
4 sets:
:20 V-ups
:10 rest
:20 flutter kicks
:10 rest

INTENDED STIMULUS
-10:00-15:00; advanced athletes sub-7:00.
-Handstand walks in under 1:00 and no less than :25 for those scaling.
-Complete each toes-to-bar set in under 3:00.
-Dumbbell loading that allows for sets of 10 or more reps.

WEDNESDAY

HEAVY DAY

RX
Every 2:00 for 10 rounds:
1 Squat snatch

INTERMEDIATE
Same as RX’d

BEGINNER
Every 2:00 for 10 rounds:
2 Snatches (squat or power)

POST SKILLS:
Snatch Pulls
4 x 3 @ 100% (or weight of last snatch)

INTENDED STIMULUS
-Heavy day relative to each athlete’s capacity.
-Increase loading across as many rounds as possible.
-Start around 75-80% of 1-rep-max snatch, or a load that feels moderately challenging.

THURSDAY

BENCHMARK – “STRICT ELIZABETH”

ON A RUNINNG CLOCK:
0:00-12:00:
Rx
For time:
21-15-9
Squat cleans @ 61/43kg
Strict ring dips

INTERMEDIATE
For time:
21-15-9
Squat cleans @ 42.5/30kg
Jumping ring dips

BEGINNER
For time:
15-12-9
Squat cleans @ 20/15kg
Foot-assisted ring dips

12:00-24:00 (12mins)
Build to a heavy 1-rep squat clean

INTENDED STIMULUS
-Time Cap 12mins, aim for 6:00-10:00.
-Sets of 5 or more unbroken squat cleans.
-Complete the first set of ring dips in 5 sets or less.

GOOD FRIDAY

“DON’T DROP THE EGG!”

RX
In pairs -1 person holds an Easter Egg (9/6kg med ball) while the other works.
14 Rounds for time:
4 Pull-Ups
6 Hand Release Push Ups
8 Air Squats
10 bunny hops (20” box jumps)
Run 100 m together (Carrying the ball)

* At the start of rounds 3, 6 ,9, and 12 teams preform 20 x med ball sit-ups each (1 person has to have their hands on the ball at all times)
* If the Easter Egg is dropped at any, team must perform a 10 burpee penalty each.

INTERMEDIATE
In pairs, 1 person holds an Easter Egg (9/6kg med ball) while the other works.
14 Rounds for time:
4 Jumping Pull Ups
6 Hand Release Knee Press Ups
8 Air Squats
10 bunny hops (20” box jumps)
Run 100 m together (Carrying the ball)

* At the start of rounds 3, 6 ,9, and 12 teams preform 20 x med ball sit-ups each (1 person has to have their hands on the ball at all times)
* If the Easter Egg is dropped at any, team must perform a 10 burpee penalty each.

BEGINNER
In pairs, 1 person holds an Easter Egg (6/4kg med ball) while the other works.
14 Rounds for time:
4 Ring Rows
6 Incline Press Ups
8 Air Squats (to Box)
10 bunny hops (20” box step ups)
Run 100 m together (Carrying the ball)

* At the start of rounds 3, 6 ,9, and 12 teams preform 20 x med ball sit-ups each (1 person has to have their hands on the ball at all times)
* If the Easter Egg is dropped at any, team must perform a 10 burpee penalty each.

35 minute time cap

**Best way to complete the WOD – Partner 1 completes 1 full rounds, while partner 2 holds the ball – then run together – once back, Partner 1 takes the ball and Partner 2 completes 1 full round) – then run together.

SATURDAY

PARTNER WOD

RX
With a partner, complete as many rounds as possible in 24:00
20 burpees
4 rope climbs
8 Synchro Single Arm Devil Press @ 1 x 22.5/15kg
60 DU’s

INTERMEDIATE
With a partner, complete as many rounds as possible in 24:00
20 burpees
4 rope climbs
8 Synchro Single Arm Devil Press @ 1 x 15/10kg
60 DU’s

BEGINNER
With a partner, complete as many rounds as possible in 24:00
20 Down Ups
4 pull-to-stands
8 Synchro Single Arm Devil Press @ 1 x 10/7.5kg
60 Singles

INTENDED STIMULUS
-4 or more rounds.
-Burpees in 1:30 or less.
-Rope climbs in 2:00 or less.
-If athletes are able to easily perform rope climbs in 1:00 or less per round, consider modifying to 2-4 legless rope climbs.
-1 person working at a time, split the reps up evenly, expect for the Synchro reps.

EASTER SUNDAY

HERO WOD – “Morrison”

For time:
RX
50-40-30-20 and 10 rep rounds of:
Wall balls 9/6kg
Box jump 24/20”
Kettlebell swings 24/16kg

INTERMEDIATE
50-40-30-20 and 10 rep rounds of:
Wall balls 9/6kg
Box jump 24/20”
Kettlebell swings 16/12kg

BEGINNER
40-30-20 -10 and 5 rep rounds of:
Wall balls 9/6
Box Step Ups 24/20”
Kettlebell swings 12/8kg

Time cap – 30mins cap