📝 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
