📝 PROGRAMME FOR THE WEEK 📝
🔺 Monday 8th April 🔺
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD
Tier 1 & 2 -
From 0:00-10:00:
For time:
1,600-m run
10:00-20:00:
Build to a 5-rep-max bench press.
Tier 3 -
From 0:00-10:00:
For time:
800-m run
10:00-20:00:
Build to a 5-rep-max bench press.
🟩 Engine 🟩
Complete 4 sets of:
250-m row moderate pace
250-m row sprint pace
500-m row recovery race
Rest 3:00 b/t sets
🟫 The Late Club 🟫
DB to post
🔺 Tuesday 9th April 🔺
🟦 CrossFit 🟦
Skill / Strength
21 GHD hip extensions OR good mornings
15 GHD back extensions OR jefferson curls
9 GHD hip and back extensions OR good morning and Jefferson curls
WOD
Tier 1 -
3 rounds for time:
50 sit-ups
30 deadlifts (60/42.5 kg)
Tier 2 -
3 rounds for time:
30 sit-ups
30 deadlifts (60/42.5 kg)
Tier 3 -
3 rounds for time:
15 sit-ups
15 deadlifts (35/25 kg)
🟪 Sweat 🟪
Complete as many rounds and reps as possible in 3:00 of:
50 double unders
8 DB reverse lunges
8 DB goblet squats
8 burpees
Rest 2:00
Repeat for 6 rounds
Use 1 DB
🟥 Gymnastics 🟥
Part A - Full body prehab
Part B - Strength
3 sets
8-12 DB bench press
8 Bent over row
Part C - Conditioning
Complete as many rounds and reps as possible in 18:00 of:
2 rope climbs / 2 ring muscle ups
6 25 ft farmers carries
12 box jump overs
18 wall balls
🔺 Wednesday 10th April 🔺
🟦 CrossFit 🟦
Skill / Strength
For load:
Snatch, clean, or jerk:
3 sets x 3 reps at 70-80%
3 sets x 2 reps at 80-90%
3 sets x 1 rep at 90%+
WOD
Tier 1 -
5 x 2:30 rounds:
10 overhead squats (42.5/30 kg)
30 lateral hops over bar
Max-calories any machine in the remaining time.
– Rest 2:30 between rounds.
Tier 2 -
5 x 2:30 rounds:
10 overhead squats (35/25 kg)
20 lateral hops over bar
Max-calories any machine in the remaining time.
– Rest 2:30 between rounds.
Tier 3 -
5 x 2:30 rounds:
10 overhead squats (20/15 kg)
10 lateral hops over bar
Max-calories any machine in the remaining time.
– Rest 2:30 between rounds.
🟩 Engine 🟩
10 rounds:
200-m object carry
100-m sprint
– Rest 1:00 between rounds.
🔺 Thursday 11th April 🔺
🟦 CrossFit 🟦
Skill / Strength
Pre-workout:
On a 10:00 clock:
Build to a heavy weighted strict pull-up
WOD
Tier 1 -
Complete as many rounds and reps as possible in 10:00:
30 walking lunges
6 strict pull-ups
5 KB strict presses/arm (16/12 kg)
Tier 2 -
Complete as many rounds and reps as possible in 10:00:
30 walking lunges
6 banded strict pull-ups
5 KB strict presses/arm (12/8 kg)
Tier 3 -
Complete as many rounds and reps as possible in 10:00:
20 walking lunges
6 ring rows
5 DB strict presses/arm (10/5 kg)
🟫 The Late Club 🟫
Part A - For time, partitioned any way
40 ring muscle-ups
80 burpees to a 12′ target
120 cal row
Distribute the reps as wanted to complete the workout
Part B - For time
21-15-9
Hang squat cleans @ 70/47.5 kg
Strict handstand push-ups
Part C - 2-3 rounds
8-12/side DB external rotations
10 DB pullovers
🔺 Friday 12th April 🔺
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD
Tier 1 -
3 rounds for time:
21 power cleans (70/47.5 kg)
400-m run
Plank hold for time equal to run time
Tier 2 -
3 rounds for time:
21 power cleans (52.5/35 kg)
400-m run
Plank hold for as much of run time as possible
Tier 3 -
3 rounds for time:
12 power cleans (20/15 kg)
200-m run
Plank hold for as much of run time as possible
🔺 Saturday 13th April 🔺
🟪 Sweat 🟪
5 rounds each for time:
200-m run
10 DB power cleans
10 DB thrusters
200-m run
Rest 2:00 b/t rounds
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD
Complete as many rounds and reps as possible in 25:00 with a partner:
20 wall-balls
10 bar muscle-ups / 10 pull ups / 10 jumping pull ups
5 wall walk + burpees / 3 / 3 inchworm + burpees
– Partners split work as needed.
🔺Sunday 14th April 🔺
🟪 Sweat 🟪
10 rounds for time:
10 plate ground to overhead
8 overhead plate lunges
6 toes-to-bar
Starting at 0:00 and every 2:00 complete 5 box jump overs
🟦 CrossFit 🟦
Skill / Strength
Post-workout:
Accumulate 10 reps of each movement per arm:
DB Turkish get-up + windmill
WOD
Tier 1 -
For time:
5-10-15-20-25
Echo bike calories
DB hang snatches, left-arm (15/12.5 kg)
DB hang snatches, right-arm
Tier 2 -
For time:
5-10-15-20
Echo bike calories
DB hang snatches, left-arm (12.5/10 kg)
DB hang snatches, right-arm
Tier 3 -
For time:
5-10-15
Echo bike calories
DB hang snatches, left-arm (10/5 kg)
DB hang snatches, right-arm
🟩 Engine 🟩
Every minute on the minute for 40:00, choose your rep scheme and complete:
Min 1: Ski/Row cals
Min 2: Wall-balls
Min 3: Ski/Row cals
Min 4: Burpees
