📝 PROGRAMME FOR THE WEEK 📝
🔺 Monday 22nd January🔺
🟦 CrossFit 🟦
Skill / Strength
Front squat
3-3-3-3-3
WOD
Tier 1 -
Complete as many rounds and reps as possible in 9:00 of:
9 burpees to a target (12 in)
10 alternating single-leg squats
Tier 2 -
Complete as many rounds and reps as possible in 9:00 of:
9 burpees to a target (6 in)
10 alternating single-leg squats to a target
Tier 3 -
Complete as many rounds and reps as possible in 9:00 of:
6 burpees
8 alternating step-back lunges
🟩 Engine 🟩
5 sets for max calories:
3:00 bike/row/ski
– Rest 1:00 between sets.
🟫 The Late Club 🟫
30:00 EMOM (0:45/0:15)
1) 1-2 rope climbs + wall walks in the remaining time
2) 4 devils presses @ 2 x 22.5/15 kg + toes-to-bars in the remaining time
3) 6 box jump overs, 30/24″ + handstand push-ups* in the remaining time
4) 8 chest-to-bar pull-ups + Front rack DB walking lunges @ 2 x 22.5/15 kg in the remaining time
5) rest
🔺 Tuesday 23rd January🔺
🟦 CrossFit 🟦
Skill / Strength
3 sets:
10 strict toes-to-bars
20 GHD back extensions
WOD
Tier 1 & 2 -
For reps:
3:00 of pull-ups
3:00 of push-ups
3:00 of sit-ups
3:00 of air squats
Tier 3 -
For reps:
3:00 of ring rows
3:00 of hand-elevated push-ups
3:00 of sit-ups
3:00 of air squats
🟪 Sweat 🟪
Working for :90 seconds and resting for :30 seconds for a total of 10 rounds complete the following:
24 lateral lops over DB
4 DB clean and jerks
2 thrusters
As many burpees over DB as possible in the remaining time
Use 2 DBs/KBs
🟥 Gymnastics 🟥
A - FULL BODY PREHAB
B - STRENGTH
4 sets
6-8 close grip bench press
AMAP strict wide grip pull up
C - CONDITIONING
20:00 AMRAP:
5 bar muscle ups / jumping variations / other pull up variations
10 hand-release push-ups
16 single-leg squats
🔺 Wednesday 24th January🔺
🟦 CrossFit 🟦
Skill / Strength
For load:
Snatch, clean or jerk:
2 sets of 5 @ 50-60%+
3 sets of 4 @ 60-70%+
2 sets of 3 @ 70-80%
WOD
Tier 1 -
5 rounds for time:
50 double-unders
10 power snatches (60/42.5 kg)
Tier 2 -
5 rounds for time:
30 double-unders
8 power snatches (52.5/35 kg)
Tier 3 -
5 rounds for time:
25 single-unders
6 power snatches (20/15 kg)
🟩 Engine 🟩
5 sets for total time:
500-m row
– Rest 3:00 between sets.
🔺 Thursday 25th January🔺
🟦 CrossFit 🟦
Skill / Strength
7 sets:
3 weighted pull-ups
WOD
Tier 1 -
For time:
12 squat clean thrusters (52.5/35 kg)
400-m run
9 squat clean thrusters
400-m run
6 squat clean thrusters
400-m run
Tier 2 -
For time:
12 squat clean thrusters (35/25 kg)
400-m run
9 squat clean thrusters
400-m run
6 squat clean thrusters
400-m run
Tier 3 -
For time:
12 squat clean thrusters (20/15 kg)
400-m run
9 squat clean thrusters
400-m run
6 squat clean thrusters
400-m run
🟨 Weightlifting 🟨
A - Power clean + push press + pause split jerk
5 x 1+1+1 @ 50%, EMOM
B - Clean pull + Hang clean (above the knee) + Jerk
3 x 1+2+1 @ 70-75%, go every 1:30
4-6 x 1+1+1 @ 75+%, go every 1:00-1:30
C - Front squat
6 x 3 @ 77+%, go every 2:00 – 3:00
🟫 The Late Club 🟫
For time:
1600-m run
8 handstand walks, 25’
40 single-leg squats, alt
20 hang cleans (anyhow) @ 102.5/70kg
REST 4-MINS
For time:
800-m run
4 handstand walks, 25’
20 single-leg squats, alt
10 hang cleans (anyhow) @ 102.5/70kg
🔺 Friday 26th January🔺
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD
Tier 1 & 2 -
Every minute of the minute for 20:00 complete:
Min. 1) 1:00 calorie row
Min. 2) :30 ring dips
Tier 3 -
Every minute of the minute for 20:00 complete:
Min. 1) 1:00 calorie row
Min. 2) :30 foot assisted ring dips
🔺 Saturday 27th January🔺
🟪 Sweat 🟪
Working for :45 seconds and resting for :15 seconds, alternate between the following for 5 rounds:
Min. 1) burpees
Min. 2 ) wall-balls
Min. 3) v-ups/sit-ups
Min. 4) box jump-overs
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD
3 rounds for time with a partner, splitting as desired:
50 hang power cleans (35/25 kg) (30/20 kg) (20/15 kg)
40 toes-to-bars / hanging knee raises / sit ups
30 handstand push-ups / hand release or pike push ups / DB variations
20 bar muscle ups / jumping variations
🟨 Weightlifting 🟨
A - Hip power snatch + high hang power snatch + Snatch balance
5 x 1+1+1 @ 50%1RM snatch, EMOM
B - Snatch
Hang snatch (above the knee) + Snatch
3 x 2+1 @ 70-75%, go every 1:30
Hang snatch (above the knee)
3 x 2 @ 75-80%, go every 1:15
3 x 1 @ 80+%, EMOM
C - Back squat
Build to a heavy set of 4 (H4) for the day (84-87%)
+
1-2 x 6-10 @ 80-90%H4
D - Push press
4 x 3 @ 82-88%
Rest 2:00-3:00 b/t sets
🔺 Sunday 28th January🔺
🟪 Sweat 🟪
Every 2:00 for a total for 20:00 (10 rounds) complete:
10 DB burpee deadlifts
10 DB front squats
10 DB shoulder-to-overhead
🟦 CrossFit 🟦
Skill / Strength
Every minute in the minute for 10:00 alternate between:
Min. 1) :40 front-rack kettlebell hold
Min. 2) :40 hollow hold
WOD
Tier 1, 2 & 3
Deadlift
10-8-8-6-6
🟩 Engine 🟩
Complete as many rounds and reps as possible in 40:00 of:
20/15 cal row
20 DB bench
10/side DB rows
20 KB swings
50 sit ups
