📝 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)
