📝 PROGRAMME FOR THE WEEK 📝
IT’S OPEN WEEK! 💥
A reminder that Thursdays class at 8pm (late club) will be the first look. Fridays classes will then be programmed as 24.1. We will programme it as a “repeat” on the following Monday, this will also include an alternative.
🟨 Weightlifting 🟨
Rach will post up a separate introduction to the new weightlifting cycle on Monday. 💫
🔺 Monday 26th February🔺
🟦 CrossFit 🟦
Skill / Strength
Double under practice - :30 on/ :30 off x 8
WOD
Tier 1 -
Working for 2:00, resting for 2:00 for 4 rounds complete:
12-cal row
24 double-unders
Max-reps wall-balls (9/6 kg) (10/9 ft)
Tier 2 -
Working for 2:00, resting for 2:00 for 4 rounds complete:
12-cal row
24 double-unders
Max-reps wall-balls (6/4 kg) (10/9 ft)
Tier 3 -
Working for 2:00, resting for 2:00 for 4 rounds complete:
9-cal row
24 single-unders
Max-reps wall-balls (4/2 kg) (10/9 ft)
🟩 Engine 🟩
3 rounds for time:
300-m run
– Rest :30
200-m run
– Rest 1:00
100-m run
– Rest 1:30
🟫 The Late Club 🟫
Dan Brothwood to post
🔺 Tuesday 27th February🔺
🟦 CrossFit 🟦
Skill / Strength
Accumulate:
50 GHD hip extensions
WOD
Tier 1 -
3 rounds for time:
4 rope climbs (15 ft)
12 GHD sit-ups
16 single-leg squats
Tier 2 -
3 rounds for time:
2 rope climbs (15 ft)
12 weighted sit-ups
16 single-leg squats to a target
Tier 3 -
3 rounds for time:
4 pull-to-stands
12 sit-ups
16 alternating reverse lunges
🟪 Sweat 🟪
5 rounds, each round for time, of:
10 burpee tuck jump
10 squat jumps
10 hand release push ups
1:00 plank hold
Rest 2 mins between each round
🟥 Gymnastics 🟥
Part A - Full body prehab
Part B - Strength
3 sets
5 bench press @ 78-82%
8-12/side single arm DB row
Part B - Conditioning
For quality @ steady pace
4 – 3 – 2 – 1 rope climbs
12 – 9 – 6 – 3 wall walks
24 – 18 – 12 – 6 T2B
🔺 Wednesday 28th February🔺
🟦 CrossFit 🟦
Skill / Strength
Every 2:30 for 5 sets complete:
4 back-rack reverse lunges/leg (start at 50% of 1RM back squat and build)
WOD
Tier 1 -
Every minute on the minute for 18:00
Min. 1 - :30 bike cals
Min. 2 - 3 wall walks
Tier 2 -
Every minute on the minute for 18:00
Min. 1 - :30 bike cals
Min. 2 - 2 wall walks
Tier 3
Every minute on the minute for 18:00
Min. 1 - :30 bike cals
Min. 2 - 3 “scaled” wall walks
🟩 Engine 🟩
Every 3:00 for 10 sets:
250-m row
🔺 Thursday 29th February🔺
🟦 CrossFit 🟦
Skill / Strength
Every 2:00 for 6 sets complete:
1 clean pull
1 hang power clean
1 hang squat clean
Then every 2:00 complete for 2 sets complete:
1 complex at 95%
1 complex at 90%
WOD
Tier 1 -
Complete as many reps as possible in 8 minutes of:
5 shuttle runs
10 double-DB push jerks (22.5/15 kg)
20 box step-ups (24/20 in)
– 1 shuttle run = 25 ft down/25 ft back
Tier 2 -
Complete as many reps as possible in 8 minutes of:
5 shuttle runs
10 double-DB push jerks (15/10 kg)
20 box step-ups (24/20 in)
– 1 shuttle run = 25 ft down/25 ft back
Tier 3 -
Complete as many reps as possible in 8 minutes of:
5 shuttle runs
10 double-DB push presses (10/5 kg)
20 box step-ups (20/12 in)
– 1 shuttle run = 25 ft down/25 ft back
🟫 The Late Club 🟫
Part A - Open 24.1 - TBA
Part B - 3RFQ
8 Glute ham raises
12/12 Poliquin step downs
30sec/side Copenhagen plank
8/8 Powell raises
🔺 Friday 1st March🔺
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD - OPEN WORKOUT 24.1
TBA
🔺 Saturday 2nd March🔺
🟪 Sweat 🟪
Tabata single DB deadlift
Rest 1 min
Tabata burpees over DB
Rest 1 min
Tabata sit-ups
Rest 1 min
Tabata jumping pull ups
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
🟦 CrossFit 🟦
Skill / Strength
Every minute on the minute for 8:00:
2 front squats
– Build to a heavy set of 2 reps.
WOD
Tier 1 -
With a partner, complete as many rounds as possible in 18 minutes of:
20 thrusters (60/42.5 kg)
400-m run
– Run together; split thrusters as needed.
Tier 2 -
With a partner, complete as many rounds as possible in 18 minutes of:
20 thrusters (42.5/30 kg)
400-m run
– Run together; split thrusters as needed.
Tier 3 -
With a partner, complete as many rounds as possible in 18 minutes of:
20 thrusters (20/15 kg)
400-m run
– Split thrusters and run as needed.
🔺Sunday 3rd March🔺
🟪 Sweat 🟪
Working for :40 seconds and resting for :20 seconds for 3 rounds on each movement, alternate between:
Min. 1 - Single crossovers
Min. 2 - Double DB shoulder-to-overhead
Min. 3 - Box jump
Min. 4 - Double DB devils press
Min. 5 - Rest
🟦 CrossFit 🟦
Skill / Strength
For time:
200-m single-arm KB overhead walk
WOD
Tier 1 -
3 rounds for time:
90 double-unders
30 KB swings (24/16 kg)
Tier 2 -
3 rounds for time:
50 double-unders
30 KB swings (20/12 kg)
Tier 3 -
3 rounds for time:
50 single-unders
20 Russian KB swings (12/8 kg)
🟩 Engine 🟩
Complete as many rounds as possible in 20 mins of:
200-m run
15 down ups
12 box step ups
