📝 PROGRAMME FOR THE WEEK 📝
🔺 Monday 15th April🔺
🟦 CrossFit 🟦
Skill / Strength
For load:
Snatch, clean, or jerk:
2 sets of 3 reps at 70-80%
3 sets of 2 reps at 80-90%
4 sets of 1 rep at 90%+
WOD - PARTNER UP
Tier 1 -
Complete as many rounds and reps as possible in 20:00:
400-m run
50 KB swings (32/24 kg)
400-m single-KB farmers carry
– Partners run together and break up the other two movements as needed.
Tier 2 -
Complete as many rounds and reps as possible in 20:00:
400-m run
50 KB swings (24/16 kg)
400-m single-KB farmers carry
– Partners run together and break up the other two movements as needed.
Tier 3 -
Complete as many rounds and reps as possible in 20:00:
200-m run
30 KB swings (12/8 kg)
200-m single-KB farmers carry
– Partners run together and break up the other two movements as needed.
🟩 Engine 🟩
6 rounds for calories:
:30 bike
:30 rest
– Hold 300+ watts.
– Rest 2:00
6 rounds for calories:
:20 bike
:40 rest
– Hold 350+ watts.
🟫 The Late Club 🟫
DB to post
🔺 Tuesday 16th April 🔺
🟦 CrossFit 🟦
Skill / Strength
Pre-workout:
Accumulate:
40 alternating handstand shoulder taps
WOD - PARTNER UP
Tier 1 -
3 rounds for time with a partner:
40 toes-to-bars
12 wall walks
– One athlete works at a time. Athletes may alternate as they see fit.
Tier 2 -
3 rounds for time with a partner:
24 knees-to-armpits
8 wall walks
– One athlete works at a time. Athletes may alternate as they see fit.
Tier 3 -
3 rounds for time with a partner:
24 hanging knee raises
8 inch worms
– One athlete works at a time. Athletes may alternate as they see fit.
🟪 Sweat 🟪
4 rounds, each for time, of:
200-m run
15 DB deadlifts
12 DB squats
9 push ups
200-m
Rest 2:00 b/t rounds
🟥 Gymnastics 🟥
Part A - Full body prehab
Part B - Conditioning
Every minute on the minute for 20:00 alternate between:
12-18 cal row
6-12 wall-facing HSPU / kipping HSPU / pike push ups / push ups
8-12 burpee box jump overs
8-12 toes-to-bar
Rest
🔺 Wednesday 17th April 🔺
🟦 CrossFit 🟦
Skill / Strength
For load:
Front squat
1-1-1-1-1-1-1
– The final set should be the heaviest.
WOD
Tier 1 & 2 -
Every minute on the minute for 10:00 alternate between:
Min. 1 | :45 alternating single-leg squats
Min. 2 | 1:00 row
Tier 3 -
Every minute on the minute for 10:00 alternate between:
Min. 1 | :45 alternating single-leg squats to target
Min. 2 | 1:00 row
🟩 Engine 🟩
Complete 5 rounds for time:
100-m d-ball carry
10 heavy Russian kettlebell swings
400-m run
🔺 Thursday 18th April 🔺
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD - IQF 24.1 - TBA
🟫 The Late Club 🟫
IQF 24.1 - TBA
🔺 Friday 19th April 🔺
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD - IQF 24.2 - TBA
🔺 Saturday 20th April 🔺
🟪 Sweat 🟪
Every 4:00 for a total of 5 rounds complete:
200-m run
20 DB push press
20 air squats
200-m run
🟦 CrossFit 🟦
In pairs, splitting as desired, complete for time:
120 cal bike
75 pull ups
100 thrusters
100 sit ups
100 reverse lunges
75 press ups
120 cal bike
PAIRS IS 9AM CLASS ONLY
12PM IS IQF 24.3 - TBA
🔺Sunday 21st April🔺
🟪 Sweat 🟪
Working for 3:00, resting for 1:00 for a total of 4 rounds complete as many rounds and reps of:
75 double-unders
25 burpees
Max-rep toes-to-bars / hanging knee raises / sit-ups
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD - IQF 24.4 - TBA
🟩 Engine 🟩
3 rounds for time:
200-m run
15 box step ups (right leg)
200-m run
15 box step ups (left leg)
Rest 3:00
3 rounds for time:
2:00 of skipping (alternate legs)
40 air squats
20 kettlebell swings
