W/C 15TH APRIL 2024

📝 PROGRAMME FOR THE WEEK 📝

🔺 Monday 15th April🔺

🟦 CrossFit 🟦

Skill / Strength

For load:

Snatch, clean, or jerk:

2 sets of 3 reps at 70-80%

3 sets of 2 reps at 80-90%

4 sets of 1 rep at 90%+

WOD - PARTNER UP

Tier 1 -

Complete as many rounds and reps as possible in 20:00:

400-m run

50 KB swings (32/24 kg)

400-m single-KB farmers carry

– Partners run together and break up the other two movements as needed.

Tier 2 -

Complete as many rounds and reps as possible in 20:00:

400-m run

50 KB swings (24/16 kg)

400-m single-KB farmers carry

– Partners run together and break up the other two movements as needed.

Tier 3 -

Complete as many rounds and reps as possible in 20:00:

200-m run

30 KB swings (12/8 kg)

200-m single-KB farmers carry

– Partners run together and break up the other two movements as needed.

🟩 Engine 🟩

6 rounds for calories:

:30 bike

:30 rest

– Hold 300+ watts.

– Rest 2:00

6 rounds for calories:

:20 bike

:40 rest

– Hold 350+ watts.

🟫 The Late Club 🟫

DB to post

🔺 Tuesday 16th April 🔺

🟦 CrossFit 🟦

Skill / Strength

Pre-workout:

Accumulate:

40 alternating handstand shoulder taps

WOD - PARTNER UP

Tier 1 -

3 rounds for time with a partner:

40 toes-to-bars

12 wall walks

– One athlete works at a time. Athletes may alternate as they see fit.

Tier 2 -

3 rounds for time with a partner:

24 knees-to-armpits

8 wall walks

– One athlete works at a time. Athletes may alternate as they see fit.

Tier 3 -

3 rounds for time with a partner:

24 hanging knee raises

8 inch worms

– One athlete works at a time. Athletes may alternate as they see fit.

🟪 Sweat 🟪

4 rounds, each for time, of:

200-m run

15 DB deadlifts

12 DB squats

9 push ups

200-m

Rest 2:00 b/t rounds

🟥 Gymnastics 🟥

Part A - Full body prehab

Part B - Conditioning

Every minute on the minute for 20:00 alternate between:

12-18 cal row

6-12 wall-facing HSPU / kipping HSPU / pike push ups / push ups

8-12 burpee box jump overs

8-12 toes-to-bar

Rest

🔺 Wednesday 17th April 🔺

🟦 CrossFit 🟦

Skill / Strength

For load:

Front squat

1-1-1-1-1-1-1

– The final set should be the heaviest.

WOD

Tier 1 & 2 -

Every minute on the minute for 10:00 alternate between:

Min. 1 | :45 alternating single-leg squats

Min. 2 | 1:00 row

Tier 3 -

Every minute on the minute for 10:00 alternate between:

Min. 1 | :45 alternating single-leg squats to target

Min. 2 | 1:00 row

🟩 Engine 🟩

Complete 5 rounds for time:

100-m d-ball carry

10 heavy Russian kettlebell swings

400-m run

🔺 Thursday 18th April 🔺

🟦 CrossFit 🟦

Skill / Strength

Efficiency of WOD movements

WOD - IQF 24.1 - TBA

🟫 The Late Club 🟫

IQF 24.1 - TBA

🔺 Friday 19th April 🔺

🟦 CrossFit 🟦

Skill / Strength

Efficiency of WOD movements

WOD - IQF 24.2 - TBA

🔺 Saturday 20th April 🔺

🟪 Sweat 🟪

Every 4:00 for a total of 5 rounds complete:

200-m run

20 DB push press

20 air squats

200-m run

🟦 CrossFit 🟦

In pairs, splitting as desired, complete for time:

120 cal bike

75 pull ups

100 thrusters

100 sit ups

100 reverse lunges

75 press ups

120 cal bike

PAIRS IS 9AM CLASS ONLY

12PM IS IQF 24.3 - TBA

🔺Sunday 21st April🔺

🟪 Sweat 🟪

Working for 3:00, resting for 1:00 for a total of 4 rounds complete as many rounds and reps of:

75 double-unders

25 burpees

Max-rep toes-to-bars / hanging knee raises / sit-ups

🟦 CrossFit 🟦

Skill / Strength

Efficiency of WOD movements

WOD - IQF 24.4 - TBA

🟩 Engine 🟩

3 rounds for time:

200-m run

15 box step ups (right leg)

200-m run

15 box step ups (left leg)

Rest 3:00

3 rounds for time:

2:00 of skipping (alternate legs)

40 air squats

20 kettlebell swings

W/C 8TH APRIL 2024

📝 PROGRAMME FOR THE WEEK 📝

🔺 Monday 8th April 🔺

🟦 CrossFit 🟦

Skill / Strength

Efficiency of WOD movements

WOD

Tier 1 & 2 -

From 0:00-10:00:

For time:

1,600-m run

10:00-20:00:

Build to a 5-rep-max bench press.

Tier 3 -

From 0:00-10:00:

For time:

800-m run

10:00-20:00:

Build to a 5-rep-max bench press.

🟩 Engine 🟩

Complete 4 sets of:

250-m row moderate pace

250-m row sprint pace

500-m row recovery race

Rest 3:00 b/t sets

🟫 The Late Club 🟫

DB to post

🔺 Tuesday 9th April 🔺

🟦 CrossFit 🟦

Skill / Strength

21 GHD hip extensions OR good mornings

15 GHD back extensions OR jefferson curls

9 GHD hip and back extensions OR good morning and Jefferson curls

WOD

Tier 1 -

3 rounds for time:

50 sit-ups

30 deadlifts (60/42.5 kg)

Tier 2 -

3 rounds for time:

30 sit-ups

30 deadlifts (60/42.5 kg)

Tier 3 -

3 rounds for time:

15 sit-ups

15 deadlifts (35/25 kg)

🟪 Sweat 🟪

Complete as many rounds and reps as possible in 3:00 of:

50 double unders

8 DB reverse lunges

8 DB goblet squats

8 burpees

Rest 2:00

Repeat for 6 rounds

Use 1 DB

🟥 Gymnastics 🟥

Part A - Full body prehab

Part B - Strength

3 sets

8-12 DB bench press

8 Bent over row

Part C - Conditioning

Complete as many rounds and reps as possible in 18:00 of:

2 rope climbs / 2 ring muscle ups

6 25 ft farmers carries

12 box jump overs

18 wall balls

🔺 Wednesday 10th April 🔺

🟦 CrossFit 🟦

Skill / Strength

For load:

Snatch, clean, or jerk:

3 sets x 3 reps at 70-80%

3 sets x 2 reps at 80-90%

3 sets x 1 rep at 90%+

WOD

Tier 1 -

5 x 2:30 rounds:

10 overhead squats (42.5/30 kg)

30 lateral hops over bar

Max-calories any machine in the remaining time.

– Rest 2:30 between rounds.

Tier 2 -

5 x 2:30 rounds:

10 overhead squats (35/25 kg)

20 lateral hops over bar

Max-calories any machine in the remaining time.

– Rest 2:30 between rounds.

Tier 3 -

5 x 2:30 rounds:

10 overhead squats (20/15 kg)

10 lateral hops over bar

Max-calories any machine in the remaining time.

– Rest 2:30 between rounds.

🟩 Engine 🟩

10 rounds:

200-m object carry

100-m sprint

– Rest 1:00 between rounds.

🔺 Thursday 11th April 🔺

🟦 CrossFit 🟦

Skill / Strength

Pre-workout:

On a 10:00 clock:

Build to a heavy weighted strict pull-up

WOD

Tier 1 -

Complete as many rounds and reps as possible in 10:00:

30 walking lunges

6 strict pull-ups

5 KB strict presses/arm (16/12 kg)

Tier 2 -

Complete as many rounds and reps as possible in 10:00:

30 walking lunges

6 banded strict pull-ups

5 KB strict presses/arm (12/8 kg)

Tier 3 -

Complete as many rounds and reps as possible in 10:00:

20 walking lunges

6 ring rows

5 DB strict presses/arm (10/5 kg)

🟫 The Late Club 🟫

Part A - For time, partitioned any way

40 ring muscle-ups

80 burpees to a 12′ target

120 cal row

Distribute the reps as wanted to complete the workout

Part B - For time

21-15-9

Hang squat cleans @ 70/47.5 kg

Strict handstand push-ups

Part C - 2-3 rounds

8-12/side DB external rotations

10 DB pullovers

🔺 Friday 12th April 🔺

🟦 CrossFit 🟦

Skill / Strength

Efficiency of WOD movements

WOD

Tier 1 -

3 rounds for time:

21 power cleans (70/47.5 kg)

400-m run

Plank hold for time equal to run time

Tier 2 -

3 rounds for time:

21 power cleans (52.5/35 kg)

400-m run

Plank hold for as much of run time as possible

Tier 3 -

3 rounds for time:

12 power cleans (20/15 kg)

200-m run

Plank hold for as much of run time as possible

🔺 Saturday 13th April 🔺

🟪 Sweat 🟪

5 rounds each for time:

200-m run

10 DB power cleans

10 DB thrusters

200-m run

Rest 2:00 b/t rounds

🟦 CrossFit 🟦

Skill / Strength

Efficiency of WOD movements

WOD

Complete as many rounds and reps as possible in 25:00 with a partner:

20 wall-balls

10 bar muscle-ups / 10 pull ups / 10 jumping pull ups

5 wall walk + burpees / 3 / 3 inchworm + burpees

– Partners split work as needed.

🔺Sunday 14th April 🔺

🟪 Sweat 🟪

10 rounds for time:

10 plate ground to overhead

8 overhead plate lunges

6 toes-to-bar

Starting at 0:00 and every 2:00 complete 5 box jump overs

🟦 CrossFit 🟦

Skill / Strength

Post-workout:

Accumulate 10 reps of each movement per arm:

DB Turkish get-up + windmill

WOD

Tier 1 -

For time:

5-10-15-20-25

Echo bike calories

DB hang snatches, left-arm (15/12.5 kg)

DB hang snatches, right-arm

Tier 2 -

For time:

5-10-15-20

Echo bike calories

DB hang snatches, left-arm (12.5/10 kg)

DB hang snatches, right-arm

Tier 3 -

For time:

5-10-15

Echo bike calories

DB hang snatches, left-arm (10/5 kg)

DB hang snatches, right-arm

🟩 Engine 🟩

Every minute on the minute for 40:00, choose your rep scheme and complete:

Min 1: Ski/Row cals

Min 2: Wall-balls

Min 3: Ski/Row cals

Min 4: Burpees

W/C 1ST APRIL 2024

📝 PROGRAMME FOR THE WEEK 📝

🔺 Monday 1st April 🔺

🟦 CrossFit 🟦

Skill / Strength

Efficiency of WOD movements

WOD - BENCHMARK // BARBARA

Tier 1 -

5 rounds, each for time, of:

20 pull-ups

30 push-ups

40 sit-ups

50 squats

– Rest 3:00 between rounds.

Tier 2 -

5 rounds, each for time, of:

10 pull-ups

20 push-ups

30 sit-ups

40 squats

– Rest 3:00 between rounds.

Tier 3 -

3-5 rounds, each for time, of:

10 jumping pull-ups

10 hand-elevated push-ups

20 sit-ups

20 squats

– Rest 3:00 between rounds.

🟩 Engine 🟩

2 sets for total time of:

200-m run

400-m run

800-m run

100-m sprint

– Rest 1:00 between each distance.

🟫 The Late Club 🟫

DB TO POST

🔺 Tuesday 2nd April 🔺

🟦 CrossFit 🟦

Skill / Strength

For load:

Snatch, clean, or jerk:

4 sets of 3 reps at 70-80%

3 sets of 2 reps at 80-90%

2 sets of 1 rep at 90%+

WOD

Tier 1 -

5 rounds for time of:

200-m run

6 clean and jerks (85/57.5 kg)

Tier 2 -

5 rounds for time of:

200-m run

6 clean and jerks (70/47.5 kg)

Tier 3 -

5 rounds for time of:

200-m run

6 clean and jerks (35/25 kg)

🟪 Sweat 🟪

Complete as many rounds and reps as possible in 3:00 of:

50 double unders

4 DB hang snatch

8 burpees

4 DB thrusters

– Rest 2:00

– Repeat for 5 rounds

– Use 1 DB

🟥 Gymnastics 🟥

Part A - Full body prehab

Part B - Strength

3 sets

8-12 DB bench press

8-10 Bent over row

Part C - Conditioning

3 rounds of:

2 x 25 ft DB walking lunges (hang position)

20 toes-to-bars

40 double-unders

+

2 rounds of:

2 x 25 ft DB walking lunges (rack position)

15 wall-facing handstand push-ups

30 single-under crossovers

+

1 round of:

2 x 25 ft DB walking lunges (overhead position)

10 ring muscle-ups

20 double-under crossovers

🔺 Wednesday 3rd April🔺

🟦 CrossFit 🟦

Skill / Strength

Post-workout:

For completion:

50 KB shoulder presses

– Use the same load for all 50 reps.

WOD

Tier 1 -

Complete as many rounds as possible in 9:00 of:

2-4-6-8… etc.

Box jumps (24/20 in)

Handstand push-ups

Tier 2 -

Complete as many rounds as possible in 9:00 of:

2-4-6-8… etc.

Box jumps (24/20 in)

1-2-3-4… etc.

Handstand push-ups

Tier 3 -

Complete as many rounds as possible in 9:00 of:

2-4-6-8… etc.

Box jumps (12 in)

DB shoulder presses

🟩 Engine 🟩

2 sets:

2,000/1,600-m Bike

1,000/800-m Row

– Rest 2:00 between sets

3 sets:

1,000/800-m Bike

500/400-m Row

– Rest 1:00 between sets

🔺 Thursday 4th April 🔺

🟦 CrossFit 🟦

Skill / Strength

Efficiency of WOD movements

WOD

Tier 1 -

3 rounds for time of:

25 knees-to-elbows

600-m run

Tier 2 -

3 rounds for time of:

25 knees-to-armpits

600-m run

Tier 3 -

3 rounds for time of:

15 hanging knee raises

400-m run

🟫 The Late Club 🟫

Part A - 2 rounds for time of:

50 cal row

25 bar-facing burpees

5 handstand walks, 25 ft

Rest 10:00

Part B - 10:00 AMRAP

10 Clean and jerks (anyhow) @ 83/56 kg

– Rest 1:00 –

10 Clean and jerks @ 102/65 kg

– Rest 1:00 –

10 Clean and jerks @ 111/73 kg

– Rest 1:00 –

Max Clean and jerks @ 125/83 kg

🔺 Friday 5th April 🔺

🟦 CrossFit 🟦

Skill / Strength

Post-workout

Accumulate:

20 weighted pull-ups

WOD

Tier 1 -

5 rounds for time of:

10 push presses (42.5/30 kg)

12 lateral burpees over the bar

25/20-calorie row

Tier 2 -

5 rounds for time of:

10 push presses (35/25 kg)

12 lateral burpees over the bar

20/15-calorie row

Tier 3 -

5 rounds for time of:

10 push presses (20/15 kg)

8 lateral burpee bar step-overs

15/12-calorie row

🔺 Saturday 6th April🔺

🟪 Sweat 🟪

4 rounds, each for time, of:

400-m run

30 push ups

50ft DB front rack walking lunge

10 DB power cleans

– Rest 2:00 between rounds

– Use 1 DB

🟦 CrossFit 🟦

Skill / Strength

Efficiency of WOD movements

4 rounds with a partner for time:

30 synchronised walking lunges

50 hang power snatches (35/25 kg) (30/20 kg) (20/15 kg)

100 double-unders / 70 double-unders / 100 single-unders

– Split the snatches and double-under reps with one partner working at a time.

🔺Sunday 7th April 🔺

🟪 Sweat 🟪

5 rounds, each for time, of:

6 shuttle runs, 25 ft there and back

9 DB thrusters

12 burpees over a DBs

– Rest 1:00 between rounds

– Use 2 DBs

🟦 CrossFit 🟦

Skill / Strength

For load:

10-10-10-10-10

Back squat

WOD

Tier 1 -

Complete as many rounds and reps as possible in 9:00 of:

15 Russian kettlebell swings (32/24 kg)

5 wall walks

Tier 2 -

Complete as many rounds and reps as possible in 9:00 of:

15 Russian kettlebell swings (24/16 kg)

3 wall walks

Tier 3 -

Complete as many rounds and reps as possible in 9:00 of:

15 Russian kettlebell swings (16/12 kg)

5 inchworms with push up

🟩 Engine 🟩

10 rounds for time of:

100-m run

50 ft burpee broad jump

100-m run

50 ft walking lunge

W/C 25TH MARCH 2024

📝 PROGRAMME FOR THE WEEK 📝

🔺 Monday 25th March🔺

🟦 CrossFit 🟦

Skill / Strength

Post-workout

Every minute in the minute for 8:00:

2 push presses

– Build to a heavy set of 2 reps.

WOD - BENCHMARK // JACKIE

Tier 1 -

For time:

1,000-m row

50 thrusters (20/15 kg)

30 pull-ups

Tier 2 -

For time:

1,000-m row

30 thrusters (20/15 kg)

15 pull-ups

Tier 3 -

For time:

750-m row

30 thrusters (pipe or training bar)

15 ring rows

🟩 Engine 🟩

5 rounds for time:

200-m row

– Rest :30 between rounds.

4 rounds for time:

400-m row

– Rest 1:00 between rounds.

3 rounds for time:

600-m row

– Rest 1:30 between rounds.

🟫 The Late Club 🟫

DB to post

🔺 Tuesday 26th March🔺

🟦 CrossFit 🟦

Skill / Strength

3 rounds for quality of:

25 GHD Sit-ups

Side Plank Hold, L 30 sec/R 30 sec

WOD -

Tier 1 -

Complete 3 rounds for time:

1000-m row

100 double unders

1000-m run

Tier 2 -

Complete 3 rounds for time:

1000-m row

50 double unders

1000-m run

Tier 3 -

Complete 3 rounds for time:

800-m row

100 single skips

400-m run

🟪 Sweat 🟪

Complete as many reps as possible in 15:00, adding 3 reps to each movement, each round

3 DB snatch

3 push ups

3 box jumps

6 DB snatch

6 push ups

6 box jumps

9 DB snatch

9 push ups

9 box jumps…etc

🟥 Gymnastics 🟥

Part A - Full body prehab

Part B - Strength

3 sets

8-12 DB bench press

8-12 Bent over row

Part C - Conditioning

For time

25 GHD sit-ups

5 rope climbs, 15’

30 single leg squats, alt

100′ handstand walk

2000/1600m bike

25 GHD sit-ups

15 ring muscle-ups

30 single leg squats, alt

100′ handstand walk

2000/1600m bike

25 GHD sit-ups

100′ handstand walk / 10/8/6 wall walks

30 single leg squats, alt

5 rope climbs, 15’

2000/1600m bike

Movement options:

Bike → 1000/900-m Row or SkiErg

Rope climb → Reduce reps (1 rep) → ½ length rope climbs → Pull to standing from the floor (2 – 4/climb) → Rope pull-up (3 – 6/climb) → Chin up (3 – 6/climb)

Single leg squat → Pistols to a band → Box step up (only the working leg on the box), choose a height based on ability

GHD sit-up → GHD sit-up to parallel → Toes-to-bar → Ab-mat sit-up → V-up

Ring muscle-up → Reduce reps (10) → Bar muscle-ups (10 or 15) → Ring pull-ups (15) → Low ring transitions (15)

🔺 Wednesday 27th March🔺

🟦 CrossFit 🟦

Skill / Strength

For load:

Snatch, clean, or jerk:

2 sets of 5 reps at 50-60%+

3 sets of 4 reps at 60-70%+

2 sets of 3 reps at 70-80%

WOD

Tier 1 & 2 -

3 rounds for time:

40 Russian kettlebell swings (24/16 kg)

20 box jump-overs (24/20 in)

Tier 3 -

3 rounds for time:

30 Russian kettlebell swings (12/8 kg)

15 box jump overs (at your chosen height)

🟩 Engine 🟩

Complete 4 rounds, each for time:

200-m run

20 alternating DB hang clean & jerk

40 air squats

20 push ups

200-m run

Rest 2:00 between rounds

🔺 Thursday 28th March🔺

🟦 CrossFit 🟦

Skill / Strength

Post-workout

Accumulate:

20 weighted pull-ups

WOD

Tier 1 -

Complete as many rounds as possible in 16:00 of:

10 burpees

2 rope climbs (15 ft)

Tier 2 -

Complete as many rounds as possible in 16:00 of:

10 burpees

2 rope climbs (12 ft)

Tier 3 -

Complete as many rounds as possible in 16:00 of:

6 burpees

4 pull-to-stands

🟫 The Late Club 🟫

Part A -

2 rounds

5 scap pull-ups

5 arch hold push to hollow holds (3-5 sec in each position)

10 kip swings

3-5 v-ups

10 table top pulses

3 wall walks to a plate

1-3 negative chest to wall facing handstand push-ups (body at 30 degrees)

+

Clean

Build up to workout weight

Part B -

4 rounds for time:

80 double-unders

20 chest-to-bar pull-ups

10 wall-facing handstand push-ups

5 cleans (anyhow) @ 111/77 kg

🔺 Friday 29th March 🔺

🟦 CrossFit 🟦

Skill / Strength

Post-workout

On a 8:00 clock:

Build to a heavy 1-rep squat clean

WOD - BENCHMARK // STRICT ELIZABETH

Tier 1 -

For time:

21-15-9

Squat cleans (60/42.5 kg)

Strict ring dips

Tier 2 -

For time:

21-15-9

Squat cleans (42.5/30 kg)

Jumping ring dips

Tier 3 -

For time:

15-12-9

Hang squat cleans (20/15 kg)

Foot-assisted ring dips

🔺 Saturday 30th March 🔺

🟪 Sweat 🟪

Complete as many rounds and reps as possible in 6:00:

6 DB snatch

6 burpees

Rest 3:00

Complete as many rounds and reps as possible in 6:00:

1,2,3… wall walks

10,20,30… double unders

Rest 3:00

Complete as many rounds and reps as possible in 6:00:

6 DB clean and jerk

6 box jumps

🟦 CrossFit 🟦

Skill / Strength

Efficiency of WOD movements

WOD

In pairs, complete the following for time, splitting as desired:

60 calorie row

50 toes-to-bar

40 wall-balls

30 power cleans

20 ring muscle ups

30 power cleans

40 wall-balls

50 toes-to-bar

60 calorie row

🔺Sunday 31st March🔺

EASTER SUNDAY 🐣

OPEN GYM ONLY FROM 10am

W/C 18TH MARCH 2024

📝 PROGRAMME FOR THE WEEK 📝

🔺 Monday 18th March🔺

🟦 CrossFit 🟦

Skill / Strength

Efficiency of WOD movements

WOD - BENCHMARK // 24.3

Tier 1 - RX’d

For time, using a running clock:

5 rounds of:

10 thrusters (43/29 kg)

10 chest-to-bar pull-ups

Rest 1 minute, then:

5 rounds of:

7 thrusters (61/43 kg)

7 bar muscle-ups

Tier 2 - Scaled

For time, using a running clock:

5 rounds of:

10 thrusters (29/20 kg)

10 jumping chest-to-bar pull-ups

Rest 1 minute, then:

5 rounds of:

7 thrusters (43/29 kg)

7 chin-over-bar pull-ups

Tier 3 - Foundations

For time, using a running clock:

5 rounds of:

10 thrusters with a stick

10 bent-over rows (20/15 kg)

Rest 1 minute, then:

5 rounds of:

7 thrusters (20/15 kg)

7 push-ups

*The load is a suggested starting point. If you are completing all the tests in the Foundations division, you are free to decrease or increase the load as your skill level allows.

ALTERNATIVE WOD

Complete as many rounds and reps as possible in 15:00 of:

30 double-unders

15 pull-ups

15 push-ups

100-m run

🟩 Engine 🟩

Complete for time:

300/240-calorie bike

🟫 The Late Club 🟫

🔺 Tuesday 19th March🔺

🟦 CrossFit 🟦

Skill / Strength

3 rounds for quality of:

Single arm ring plank hold, L 20 secs/R 20 secs

L-sit hold, 20 secs

10 strict toes-to-bar

Tier 1 -

For time:

20-18-16-14-12-10-8-6-4-2

Deadlifts (52.5/35 kg)

– Complete 2 wall walks between each set.

Tier 2 -

For time:

20-18-16-14-12-10-8-6-4-2

Deadlifts (42.5/30 kg)

– Complete 2 wall walks between each set.

Tier 3 -

For time:

10-9-8-7-6-5-4-3-2-1

Deadlifts (35/25 kg)

– Complete 6 plank hold shoulder taps between each set.

🟪 Sweat 🟪

3 rounds, 1 min per station, for max reps of:

Push press

Box jumps

Bike calorie

Rest 1 min

Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

🟥 Gymnastics 🟥

Part A - Full body prehab

Part B - Strength (these are deload sets, do not exceed the %)

3 sets:

3 bench press @ 70%

10/side single arm DB row

Part B - Conditioning

10 down to 1:

Front squats @ 80/55 kg

DB bench presses @ 2 x 30/20kg

Bar muscle-ups

🔺 Wednesday 20th March🔺

🟦 CrossFit 🟦

Skill / Strength

Post-workout:

Accumulate:

10 Turkish get-ups/arm

– Use a single DB or KB.

– Build in load as desired through all 10 reps.

WOD

Tier 1 -

Complete as many rounds and reps as possible in 12:00 of:

164 ft double-DB farmers carry (22.5/15 kg)

100-m run

10 chest-to-bar pull-ups

Tier 2 -

Complete as many rounds and reps as possible in 12:00 of:

164 ft double-DB farmers carry (15/10 kg)

100-m run

10 pull-ups

Tier 3 -

Complete as many rounds and reps as possible in 12:00 of:

164 ft double-DB farmers carry (10/5 kg)

100-m run

10 banded strict pull-ups

🟩 Engine 🟩

Complete 5 rounds for distance:

1:40 on / :20 off

Rest 2:00 then complete 4 rounds for distance:

1:40 on / :20 off

– Row, bike, ski, or run

🔺 Thursday 21st March🔺

🟦 CrossFit 🟦

Skill / Strength

For load:

Snatch, clean, or jerk:

2 sets of 5 reps at 50-60%+

5 sets of 4 reps at 60-70%+

3 sets of 3 reps at 70-80%

Tier 1 -

For time:

5 squat snatches (52.5/35 kg)

20 hand-release push-ups

15-cal row

10 squat snatches

20 hand-release push-ups

15-cal row

15 squat snatches

20 hand-release push-ups

15-cal row

Tier 2 -

For time:

5 squat snatches (35/25 kg)

15 hand-release push-ups

15-cal row

10 squat snatches

15 hand-release push-ups

15-cal row

15 squat snatches

15 hand-release push-ups

15-cal row

Tier 3 -

For time:

5 power snatches (20/15 kg)

10 hand-elevated push-ups

10-cal row

10 power snatches

10 hand-elevated push-ups

10-cal row

15 power snatches

10 hand-elevated push-ups

10-cal row

🟨 Weightlifting 🟨

SNATCH FOCUS

🟫 The Late Club 🟫

For time:

100′ handstand walk*

40 GHD sit-ups

20 clean and jerks (anyhow) @ 70/47.5kg

100′ handstand walk*

30 GHD sit-ups

15 clean and jerks @ 82.5/55kg

100′ handstand walk*

20 GHD sit-ups

10 clean and jerks @ 92.5/65kg

* HSW is in 25’ segments ( = 4 x 25’), each segment must be done unbroken

🔺 Friday 22nd March🔺

🟦 CrossFit 🟦

Skill / Strength

Every minute on the minute for 5:00:

1-2 muscle-ups

WOD - BENCHMARK // HERO “RYAN”

Tier 1 -

5 rounds for time:

7 muscle-ups

21 burpees

Tier 2 -

5 rounds for time:

1 muscle-up + 6 chest-to-ring pull-ups

21 burpees

Tier 3 -

5 rounds for time:

7 ring transitions

12 burpees

🔺 Saturday 23rd March🔺

🟪 Sweat 🟪

Part A -

Complete as many rounds as possible in 12:00 of:

8 DB box step ups (20 in)

16 DB snatches

Rest 2:00

Part B -

Complete as many rounds as possible in 12:00 of:

16 wall-balls

200-m run

🟦 CrossFit 🟦

Skill / Strength

Efficiency of WOD movements

WOD

In pairs, complete 3 rounds for time, splitting as desired:

40 burpee box jump overs (24/20 in)

30 cleans (60/80 kg) (60/42.5 kg) (42.5/30 kg)

20 wall walks

10 rope climbs

🟨 Weightlifting 🟨

CLEAN AND JERK FOCUS

🔺Sunday 24th March🔺

🟪 Sweat 🟪

3 rounds for time:

800-m row

60 walking lunges

40 double-unders

20 sit-ups

10 push ups

🟦 CrossFit 🟦

Skill / Strength

Efficiency of WOD movements

WOD

Tier 1 & 2 -

For load:

Every minute in the minute for 12:00:

3 power cleans

2 hang power cleans

1 push jerk

– Build in load across the 12 minutes.

Tier 3 -

For load:

Every minute in the minute for 12:00:

1 power clean

1 hang power clean

1 push jerks

– Build in load across the 12 minutes.

🟩 Engine 🟩

Complete 5 rounds for time:

100-ft d-ball carry

10 heavy Russian kettlebell swings

400-m run

W/C 11TH MARCH 2024

📝 PROGRAMME FOR THE WEEK 📝

🔺 Monday 11th March🔺

🟦 CrossFit 🟦

Skill / Strength

Efficiency of WOD movements

WOD - BENCHMARK // 24.2

Tier 1 - Rx’d

Complete as many rounds and reps as possible in 20:00:

300-m row

10 deadlift (84/56 kg)

50 double-unders

Tier 2 - Scaled

Complete as many rounds and reps as possible in 20:00:

300-m row

10 deadlift (61/43 kg)

50 single-unders

Tier 3 - Foundation

Complete as many rounds and reps as possible in 20:00:

30 strokes on the rower

10 deadlift (34/25 kg)

50 single-unders or jumping jacks

The load is a suggested starting point. If you are completing all the tests in the Foundations division, you are free to decrease or increase the load as your skill level allows.

Alternative WOD:

Complete as many rounds and reps as possible in 20:00:

10 push press (52.5/35 kg)

10 kettlebell swings (24/16 kg)

10 box jumps (24/20 in)

🟩 Engine 🟩

For time:

1,000-m row

400-m run

750-m row

400-m run

500-m row

400-m run

250-m row

400-m run

🟫 The Late Club 🟫

Dan Brothwood to post

🔺 Tuesday 12th March🔺

🟦 CrossFit 🟦

Skill / Strength

Post-workout

Accumulate:

30 strict chin-ups

WOD

Tier 1 -

10 rounds for time:

3 bar muscle-ups

5 shuttle runs

– 1 shuttle run is 25 ft down/25 ft back.

Tier 2 -

10 rounds for time:

1 bar muscle-up

5 shuttle runs

– 1 shuttle run is 25 ft down/25 ft back.

Tier 3 -

10 rounds for time:

5 ring rows

3 shuttle runs

– 1 shuttle run is 25 ft down/25 ft back.

🟪 Sweat 🟪

Complete as many rounds as possible in 25:00 of:

400-m run

20 DB renegade rows, pick load

25 push ups

30 sit-ups

40 air squats

🟥 Gymnastics 🟥

Part A - Full body prehab

Part B - Strength

3 sets

5 bench press @ 82-86%

8-12/side single arm DB row

Part B - Conditioning

50 handstand push-ups

25/18 bike cals

50 chest-to-bar pull-ups

25/18 bike cals

50 DB box step-overs, 20″ @ 2 x 30/20kg

25/18 bike cals

100′ DB overhead walking lunge*

25/18 bike cals

* One DB in FR/resting on the shoulder, the other one overhead. Alternate sides every 25’

🔺 Wednesday 13th March🔺

🟦 CrossFit 🟦

Skill / Strength

Pre-workout

Every minute on the minute for 8:00:

:10-:20 handstand hold

WOD

Tier 1 -

3 rounds for time:

15 DB push presses (22.5/15 kg)

50ft DB front rack walking lunges

50 double-unders

– Use two DBs.

Tier 2 -

3 rounds for time:

15 DB push presses (15/10 kg)

50ft DB front rack walking lunges

30 double-unders

– Use two DBs.

Tier 3 -

3 rounds for time:

15 DB push presses (10/5 kg)

50ft DB front rack walking lunges

50 single-unders

– Use two DBs.

🟩 Engine 🟩

5 sets for max calories:

3:00 bike

– Rest 1:00 between sets.

🔺 Thursday 14th March🔺

🟦 CrossFit 🟦

Skill / Strength

For load - snatch, clean, or jerk:

3 sets of 5 reps at 50-60%

5 sets of 4 reps at 60-70%

WOD

Tier 1 & 2 -

Every 3:00 for 3-4 rounds complete:

500-m row/ski or 40/30 cal bike or 400-m run

Your score for each set is your slowest time in the set.

Tier 3 -

Every 3:00 for 3-4 rounds complete:

300-m row/ski or 30/20 cal bike or 200-300-m run

Your score for each set is your slowest time in the set.

🟨 Weightlifting 🟨

SNATCH FOCUS

🟫 The Late Club 🟫

Part A - 24.3

TBA

Part B - Optional strength

3RFQ

8 Glute ham raises

12/12 Poliquin step downs

30-40sec/side Copenhagen plank

8/8 Powell raises

🔺 Friday 15th March🔺

🟦 CrossFit 🟦

Skill / Strength

Efficiency of WOD movements

WOD - BENCHMARK // 24.3

TBA

🔺 Saturday 16th March🔺

🟪 Sweat 🟪

Every minute on the minute for 10:00 alternate between:

1) 10-15 cal bike

2) 30 double-unders + max sit ups in remaining time

Rest 2:00

Every minute on the minute for 10:00 alternate between:

1) 10-15 cal row

2) 30 double-unders + max alt DB snatches in remaining time

🟦 CrossFit 🟦

Skill / Strength

Efficiency of WOD movements

WOD

Complete as many reps as possible in 20 minutes with a partner:

Part A -

10 sumo deadlift high pulls (35/25 kg) (30/20 kg) (20/15 kg)

10 wall-balls

– Each partner completes a full round before switching.

Part B -

Max calories on the bike

🟨 Weightlifting 🟨

CLEAN AND JERK FOCUS

🔺Sunday 17th March🔺

🟪 Sweat 🟪

Working for :45 and resting for 0:15, alternate for a total of 5 rounds on each movement:

1) AMRAP single-under crossovers

2) AMRAP wall-balls

3) AMRAP ring rows

4) Rest

🟦 CrossFit 🟦

Skill / Strength

Post-workout

Accumulate:

3:00 superman hold

– Perform on the floor or a GHD.

WOD

Tier 1 -

25-20-15-10-5 reps for time of:

Box jumps (24/20 in)

Sit-ups

Ring dips

Tier 2 -

25-20-15-10-5 reps for time of:

Box jumps (24/20 in)

Sit-ups

15-12-9-6-3

Jumping ring dips

Tier 3 -

20-15-10-5 reps for time of:

Box jumps or step-ups (20/12 in)

Sit-ups

12-9-6-3

Foot-assisted ring dips

🟩 Engine 🟩

HERO WORKOUT // HANSEN

Complete 5 rounds for time:

30 kettlebell swings

30 burpees

30 sit-ups (GHD/abmat)

W/C 4TH MARCH 2024

📝 PROGRAMME FOR THE WEEK 📝

🔺 Monday 4th March🔺

🟦 CrossFit 🟦

Skill / Strength

Efficiency of WOD movements

WOD - BENCHMARK // 24.1

Tier 1 - RX’d

For time:

21 dumbbell snatches, arm 1 (22.5/15 kg)

21 lateral burpees over the dumbbell

21 dumbbell snatches, arm 2

21 lateral burpees over the dumbbell

15 dumbbell snatches, arm 1

15 lateral burpees over the dumbbell

15 dumbbell snatches, arm 2

15 lateral burpees over the dumbbell

9 dumbbell snatches, arm 1

9 lateral burpees over the dumbbell

9 dumbbell snatches, arm 2

9 lateral burpees over the dumbbell

Tier 2 - Scaled

For time:

21 dumbbell snatches, arm 1 (15/10 kg)

21 lateral burpees over the dumbbell

21 dumbbell snatches, arm 2

21 lateral burpees over the dumbbell

15 dumbbell snatches, arm 1

15 lateral burpees over the dumbbell

15 dumbbell snatches, arm 2

15 lateral burpees over the dumbbell

9 dumbbell snatches, arm 1

9 lateral burpees over the dumbbell

9 dumbbell snatches, arm 2

9 lateral burpees over the dumbbell

Tier 3 - Foundations

For time:

21 dumbbell snatches, arm 1 (10/7.5 kg)

21 lateral burpees over the dumbbell

21 dumbbell snatches, arm 2

21 lateral burpees over the dumbbell

15 dumbbell snatches, arm 1

15 lateral burpees over the dumbbell

15 dumbbell snatches, arm 2

15 lateral burpees over the dumbbell

9 dumbbell snatches, arm 1

9 lateral burpees over the dumbbell

9 dumbbell snatches, arm 2

9 lateral burpees over the dumbbell

*The load is a suggested starting point. If you are completing all the workouts in the Foundations division, you are free to decrease or increase the load as your skill level allows.

Alternative WOD

Complete as many rounds and reps as possible in 15:00 of:

250/200-m row

20 KB goblet reverse lunges

15 sit ups

🟩 Engine 🟩

4 sets for time:

800-m run

– Rest 3:00 between sets.

🟫 The Late Club 🟫

🔺 Tuesday 5th March🔺

🟦 CrossFit 🟦

Skill / Strength

Every minute on the minute for 8:00 complete:

2 deadlifts

– Build to a heavy set of 2 reps.

WOD - BENCHMARK // FREESTYLE DIANE

Tier 1 -

For time:

45 deadlifts (102.5/70 kg)

45 handstand push-ups

Tier 2 -

For time:

45 deadlifts (70/47.5 kg)

45 pike push-ups

Tier 3 -

For time:

45 deadlifts (35/25 kg)

45 double-DB push presses (10/5 kg)

🟪 Sweat 🟪

Every 4:00 for 5 rounds complete:

400-m run

15 KB swings

12 KB goblet squats

🟥 Gymnastics 🟥

Part A - Full body prehab

Part B - Strength

3 sets

5 bench press @ 80-84%

8-12/side single arm DB row

Part B - Conditioning

4 rounds

20/15 (cal) Bike @ comfortably hard

2 – 4 rope climbs

20/15 (cal) Bike @ comfortably hard

Big set of Handstand push-ups (kipping/wall-facing/strict)

Start a new round every 5:00

🔺 Wednesday 6th March 🔺

🟦 CrossFit 🟦

Skill / Strength

Accumulate:

50 alternating DB renegade rows

– Use workout load.

WOD

Tier 1 -

3 rounds for time:

400-m run

21 knees-to-elbows

12 double-DB hang squat cleans (22.5/15 kg)

Tier 2 -

3 rounds for time:

400-m run

21 knees-to-armpits

12 double-DB hang squat cleans (15/10 kg)

Tier 3 -

3 rounds for time:

200-m run

12 hanging knee raises

12 double-DB hang squat cleans (10/5 kg)

🟩 Engine 🟩

Every 4:00 for 5 rounds:

500/400-m row

– Rest with the remaining time in the interval.

– Score is slowest interval.

🔺 Thursday 7th March 🔺

🟦 CrossFit 🟦

Skill / Strength

Snatch, clean, or jerk:

4 sets of 5 reps at 50-60%

3 sets of 4 reps at 60-70%

WOD

Tier 1 -

Complete as many reps as possible in 10:00 of:

2 chest-to-bar pull-ups

2 burpee box jump-overs (24/20 in)

4 chest-to-bar pull-ups

4 burpee box jump-overs

6 chest-to-bar pull-ups

6 burpee box jump-overs

… continue to add 2 reps to each movement in the sequence until time expires.

Tier 2 -

Complete as many reps as possible in 10:00 of:

2 chin-over-bar pull-ups

2 burpee box jump-overs (24/20 in)

4 chin-over-bar pull-ups

4 burpee box jump-overs

6 chin-over-bar pull-ups

6 burpee box jump-overs

… continue to add 2 reps to each movement in the sequence until time expires.

Tier 3 -

Complete as many reps as possible in 10:00 of:

2 ring rows

2 burpee box step-overs (20/12 in)

4 ring rows

4 burpee box step-overs

6 ring rows

6 burpee box step-overs

… continue to add 2 reps to each movement in the sequence until time expires.

🟨 Weightlifting 🟨

Snatch focus

🟫 The Late Club 🟫

Part A - Open 24.2 - TBA

Part B - Optional strength

3RFQ

8 Glute ham raises

12/12 Poliquin step downs

30sec/side Copenhagen plank

8/8 Powell raises

🔺 Friday 8th March 🔺

🟦 CrossFit 🟦

Skill / Strength

Efficiency of WOD movements

WOD - BENCHMARK // 24.2

TBA - RX, scaled, foundations, masters

🔺 Saturday 9th March 🔺

🟪 Sweat 🟪

Every 2:30 for 5 rounds complete:

10 DB box step overs

200-m run

Straight into…

Every 2:30 for 5 rounds complete:

15 wall-balls

200-m row

🟦 CrossFit 🟦

Skill / Strength

Efficiency of WOD movements

WOD

In pairs, complete the following for time:

100 thrusters (50/35 kg) (35/25 kg) (20/15 kg)

* Every time you switch: 10 synchro sit ups

100 bike cals

* Every time you switch: 10 synchro squat jumps

🟨 Weightlifting 🟨

Clean and jerk focus

🔺Sunday 10th March🔺

🟪 Sweat 🟪

Every 5:00 for 4 rounds complete:

200/150-m row

15 burpees over the rower

200/150-m row

15 sit ups

🟦 CrossFit 🟦

Skill / Strength

On a 8:00 clock:

Build to a heavy 1-rep power snatch

WOD

Tier 1 -

3 rounds for time:

90 air squats

30 Russian KB swings (16/24 kg)

10 power snatches (43/61 kg)

Tier 2 -

3 rounds for time:

60 air squats

20 Russian KB swings (16/24 kg)

10 power snatches (34/52 kg)

Tier 3 -

3 rounds for time:

30 air squats

20 Russian KB swings (8/12 kg)

10 power snatches (15/20 kg)

🟩 Engine 🟩

10 sets for calories:

:30 bike at 60 RPMs

:20 bike at 70 RPMs

:10 bike at 80+ RPMs

1:00 bike sub 60 RPMs