📝 PROGRAMME FOR THE WEEK 📝
🔺 Monday 5th February🔺
🟦 CrossFit 🟦
Skill / Strength
3 sets - post workout:
8-12 ring dips
:45 plank hold
WOD
Tier 1 -
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
Tier 2 -
Working for 3:00, resting for 1:00 for a total of 4 rounds complete as many rounds and reps of:
40 double-unders
20 burpees
Max-rep toes-to-bars
Tier 3 -
Working for 3:00, resting for 1:00 for a total of 4 rounds complete as many rounds and reps of:
50 single-unders
15 burpees
Max-rep hanging knee raises
🟩 Engine 🟩
10 sets for meters:
:30 row at 25 strokes per minute
:20 row at 30 strokes per minute
:10 row at 35+ strokes per minute
1:00 row at 20 strokes per minute
🟫 The Late Club 🟫
Part A - Build to a 3RM back squat
We will use this to calculate a theoretical max single to go off for the next 8 wks
Part B - 3 x 8 EL reverse lunges 30-40% of 3rm
Part C - For time:
1500-m row
21 burpees
21 pull-ups
1000-m row
15 burpees
15 C2B pull-ups
500-m row
9 burpees
9 BMU
22:00 TC
🔺 Tuesday 6th February🔺
🟦 CrossFit 🟦
Skill / Strength
Snatch, clean or jerk - week 6 - lift every 1:30
3 sets of 3 reps @ 70-80%
3 sets of 2 reps @ 80-90%
3 sets of 1 rep @ 90%+
WOD
Tier 1 & 2 -
Complete as many rounds and reps as possible in 15:00 of:
3, 6, 9, 12…
V-ups
Dumbbell box step-ups (24/20 in) (15/10 kg)
Tier 3 -
Complete as many rounds and reps as possible in 15:00 of:
3, 6, 9, 12…
Sit ups
Box step-ups (20 in) (add DBs if possible)
🟪 Sweat 🟪
Working for 1:00, resting for 1:00 for a total of 5 rounds complete:
20 jumping lunges
Max skips (singles, doubles or crossovers) in remaining time
Rest 2:00
Working for 1:00, resting for 1:00 for a total of 5 rounds complete:
20 plank shoulder taps
Max burpees in remaining time
🟥 Gymnastics 🟥
A - FULL BODY PREHAB
B - STRENGTH
Complete 3 sets:
Build to a heavy 4 (H4) push press (84-88%)
The complete the following 2 sets as 6-8 @ 85-90% of H4
8-12 strict pull-ups
C - CONDITIONING
12-minute EMOM
3 ring muscle-ups/bar muscle ups/chest-to-bar/pull-ups/jumping variations
6 strict handstand push-ups/pike/DB variations
12 air squats
🔺 Wednesday 7th February🔺
🟦 CrossFit 🟦
Skill / Strength
5 sets - post workout:
5 handstand push-up negatives
5 single-arm dumbbell seated strict presses/arm
:30 max handstand push-ups
WOD
Tier 1 -
For time:
9-7-5:
Ring muscle-ups
Squat snatches (60/42.5 kg)
Tier 2 -
For time:
9-7-5:
Low ring muscle-up transitions
Squat snatches (42.5/30 kg)
Tier 3 -
For time:
9-7-5:
Ring rows
Knee push-ups
Squat snatches (pipe)
🟩 Engine 🟩
Complete 4 rounds, each for time of:
400-m run
30 push ups
20 DB deadlifts
100-m DB farmers carry
Rest 1:00 between rounds
🔺 Thursday 8th February🔺
🟦 CrossFit 🟦
Skill / Strength
3 sets:
8 strict pull-ups (add weight if possible)
WOD
Tier 1 & 2 -
5 rounds for time:
25 Russian KB swing (24/16 kg)
100-m KB carry
Tier 3 -
4 rounds for time:
20 Russian KB swing (12/10 kg)
100-m KB carry
🟨 Weightlifting 🟨
CLEAN AND JERK FOCUS
A - Hang power clean + pause split jerk + split jerk
5 x 1+1+1 @ 50%1RM CnJ, EMOM
B - Clean and jerk
2 x 1+2 @ 70%
2 x 1+2 @ 75%
1 x 1+2 @ 80%
1 x 1+2 @ 80-85%
2 x 1+2 @ 70%
Go every 2:00
🟫 The Late Club 🟫
Part A -
15 power snatches @ 42.5/30kg
30 toes-to-bars
15 thrusters @ 42.5/30kg
Then, rest 1 minute before continuing with:
15 power snatches
30 chest-to-bar pull-ups
15 thruster
Then, rest 1 minute before continuing with:
15 power snatches
30 handstand push-ups
15 thruster
Part B begins immediately following the completion of Part A
Part B - complete the following complex for max load:
1 clean
1 hang clean
1 front squat
1 jerk
🔺 Friday 9th February🔺
🟦 CrossFit 🟦
Skill / Strength
Every 2:00 for 5 sets:
10 bench press @ 70+%
WOD
Tier 1 -
For time:
100 wall-balls (6/9 kg) (10/9 ft)
400-m run
200-ft DB overhead walking lunge (22.5/15 kg)
– Use one DB.
Tier 2 -
For time:
80 wall-balls (9/6 kg) (10/9 ft)
400-m run
200-ft DB overhead walking lunge (15/12.5 kg)
– Use one DB.
Tier 3 -
For time:
50 wall-balls (4/2 kg) (10/9 ft)
400-m run
100-ft walking lunge
🔺 Saturday 10th February🔺
🟪 Sweat 🟪
Every 5:00 for a total of 4 rounds complete:
400-m run
20 DB push press
40 air squats
200-m run
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD - HERO WOD - “NEILD”
Complete the following for time:
400-m run
10 deadlifts (110/70 kg)
1 rope climb
400-m run
10 deadlift (110/70 kg)
2 rope climbs
400-m run
10 deadlifts (110/70 kg)
3 rope climbs
400-m run
10 deadlifts (110/70 kg)
4 rope climbs
400-m run
10 deadlifts (110/70 kg)
5 rope climbs
🟨 Weightlifting 🟨
SNATCH FOCUS
A - Hip power snatch + hip snatch + overhead squat
5 x 1+1+1 @ 50%, EMOM
B - Snatch
3 x 2 @ 70-75%
2 x 2 @ 75-80%
1 x 2 @ 80-85%
3 x 2 @ 75%
Go every 1:30-2:00
C - Front squat
5 x 3 @ 80+%, go every 3:00
D - Complete the strength piece from Gymnastics if not already completed
🔺Sunday 11th February🔺
🟪 Sweat 🟪
Complete 27-21-15-9 reps of:
Alternating DB snatch
DB goblet squat
Push ups
Complete a 200-m row after each section
🟦 CrossFit 🟦
Skill / Strength
For load:
Back squat
3-3-3-3-3+
– Max reps on the last set.
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 calories
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 calories
🟩 Engine 🟩
Complete 4 rounds, each for time of:
300-m run
64-ft DB front rack walking lunge
300-m run
64-ft bear crawl
Rest 2:00 between rounds
