📝 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
