📝 PROGRAMME FOR THE WEEK 📝
🔺 Monday 4th March🔺
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD - BENCHMARK // 24.1
Tier 1 - RX’d
For time:
21 dumbbell snatches, arm 1 (22.5/15 kg)
21 lateral burpees over the dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over the dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over the dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over the dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over the dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over the dumbbell
Tier 2 - Scaled
For time:
21 dumbbell snatches, arm 1 (15/10 kg)
21 lateral burpees over the dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over the dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over the dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over the dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over the dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over the dumbbell
Tier 3 - Foundations
For time:
21 dumbbell snatches, arm 1 (10/7.5 kg)
21 lateral burpees over the dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over the dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over the dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over the dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over the dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over the dumbbell
*The load is a suggested starting point. If you are completing all the workouts 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:
250/200-m row
20 KB goblet reverse lunges
15 sit ups
🟩 Engine 🟩
4 sets for time:
800-m run
– Rest 3:00 between sets.
🟫 The Late Club 🟫
🔺 Tuesday 5th March🔺
🟦 CrossFit 🟦
Skill / Strength
Every minute on the minute for 8:00 complete:
2 deadlifts
– Build to a heavy set of 2 reps.
WOD - BENCHMARK // FREESTYLE DIANE
Tier 1 -
For time:
45 deadlifts (102.5/70 kg)
45 handstand push-ups
Tier 2 -
For time:
45 deadlifts (70/47.5 kg)
45 pike push-ups
Tier 3 -
For time:
45 deadlifts (35/25 kg)
45 double-DB push presses (10/5 kg)
🟪 Sweat 🟪
Every 4:00 for 5 rounds complete:
400-m run
15 KB swings
12 KB goblet squats
🟥 Gymnastics 🟥
Part A - Full body prehab
Part B - Strength
3 sets
5 bench press @ 80-84%
8-12/side single arm DB row
Part B - Conditioning
4 rounds
20/15 (cal) Bike @ comfortably hard
2 – 4 rope climbs
20/15 (cal) Bike @ comfortably hard
Big set of Handstand push-ups (kipping/wall-facing/strict)
Start a new round every 5:00
🔺 Wednesday 6th March 🔺
🟦 CrossFit 🟦
Skill / Strength
Accumulate:
50 alternating DB renegade rows
– Use workout load.
WOD
Tier 1 -
3 rounds for time:
400-m run
21 knees-to-elbows
12 double-DB hang squat cleans (22.5/15 kg)
Tier 2 -
3 rounds for time:
400-m run
21 knees-to-armpits
12 double-DB hang squat cleans (15/10 kg)
Tier 3 -
3 rounds for time:
200-m run
12 hanging knee raises
12 double-DB hang squat cleans (10/5 kg)
🟩 Engine 🟩
Every 4:00 for 5 rounds:
500/400-m row
– Rest with the remaining time in the interval.
– Score is slowest interval.
🔺 Thursday 7th March 🔺
🟦 CrossFit 🟦
Skill / Strength
Snatch, clean, or jerk:
4 sets of 5 reps at 50-60%
3 sets of 4 reps at 60-70%
WOD
Tier 1 -
Complete as many reps as possible in 10:00 of:
2 chest-to-bar pull-ups
2 burpee box jump-overs (24/20 in)
4 chest-to-bar pull-ups
4 burpee box jump-overs
6 chest-to-bar pull-ups
6 burpee box jump-overs
… continue to add 2 reps to each movement in the sequence until time expires.
Tier 2 -
Complete as many reps as possible in 10:00 of:
2 chin-over-bar pull-ups
2 burpee box jump-overs (24/20 in)
4 chin-over-bar pull-ups
4 burpee box jump-overs
6 chin-over-bar pull-ups
6 burpee box jump-overs
… continue to add 2 reps to each movement in the sequence until time expires.
Tier 3 -
Complete as many reps as possible in 10:00 of:
2 ring rows
2 burpee box step-overs (20/12 in)
4 ring rows
4 burpee box step-overs
6 ring rows
6 burpee box step-overs
… continue to add 2 reps to each movement in the sequence until time expires.
🟨 Weightlifting 🟨
Snatch focus
🟫 The Late Club 🟫
Part A - Open 24.2 - TBA
Part B - Optional strength
3RFQ
8 Glute ham raises
12/12 Poliquin step downs
30sec/side Copenhagen plank
8/8 Powell raises
🔺 Friday 8th March 🔺
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD - BENCHMARK // 24.2
TBA - RX, scaled, foundations, masters
🔺 Saturday 9th March 🔺
🟪 Sweat 🟪
Every 2:30 for 5 rounds complete:
10 DB box step overs
200-m run
Straight into…
Every 2:30 for 5 rounds complete:
15 wall-balls
200-m row
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD
In pairs, complete the following for time:
100 thrusters (50/35 kg) (35/25 kg) (20/15 kg)
* Every time you switch: 10 synchro sit ups
100 bike cals
* Every time you switch: 10 synchro squat jumps
🟨 Weightlifting 🟨
Clean and jerk focus
🔺Sunday 10th March🔺
🟪 Sweat 🟪
Every 5:00 for 4 rounds complete:
200/150-m row
15 burpees over the rower
200/150-m row
15 sit ups
🟦 CrossFit 🟦
Skill / Strength
On a 8:00 clock:
Build to a heavy 1-rep power snatch
WOD
Tier 1 -
3 rounds for time:
90 air squats
30 Russian KB swings (16/24 kg)
10 power snatches (43/61 kg)
Tier 2 -
3 rounds for time:
60 air squats
20 Russian KB swings (16/24 kg)
10 power snatches (34/52 kg)
Tier 3 -
3 rounds for time:
30 air squats
20 Russian KB swings (8/12 kg)
10 power snatches (15/20 kg)
🟩 Engine 🟩
10 sets for calories:
:30 bike at 60 RPMs
:20 bike at 70 RPMs
:10 bike at 80+ RPMs
1:00 bike sub 60 RPMs
