📝 PROGRAMME FOR THE WEEK 📝
🔺 Monday 1st April 🔺
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD - BENCHMARK // BARBARA
Tier 1 -
5 rounds, each for time, of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
– Rest 3:00 between rounds.
Tier 2 -
5 rounds, each for time, of:
10 pull-ups
20 push-ups
30 sit-ups
40 squats
– Rest 3:00 between rounds.
Tier 3 -
3-5 rounds, each for time, of:
10 jumping pull-ups
10 hand-elevated push-ups
20 sit-ups
20 squats
– Rest 3:00 between rounds.
🟩 Engine 🟩
2 sets for total time of:
200-m run
400-m run
800-m run
100-m sprint
– Rest 1:00 between each distance.
🟫 The Late Club 🟫
DB TO POST
🔺 Tuesday 2nd April 🔺
🟦 CrossFit 🟦
Skill / Strength
For load:
Snatch, clean, or jerk:
4 sets of 3 reps at 70-80%
3 sets of 2 reps at 80-90%
2 sets of 1 rep at 90%+
WOD
Tier 1 -
5 rounds for time of:
200-m run
6 clean and jerks (85/57.5 kg)
Tier 2 -
5 rounds for time of:
200-m run
6 clean and jerks (70/47.5 kg)
Tier 3 -
5 rounds for time of:
200-m run
6 clean and jerks (35/25 kg)
🟪 Sweat 🟪
Complete as many rounds and reps as possible in 3:00 of:
50 double unders
4 DB hang snatch
8 burpees
4 DB thrusters
– Rest 2:00
– Repeat for 5 rounds
– Use 1 DB
🟥 Gymnastics 🟥
Part A - Full body prehab
Part B - Strength
3 sets
8-12 DB bench press
8-10 Bent over row
Part C - Conditioning
3 rounds of:
2 x 25 ft DB walking lunges (hang position)
20 toes-to-bars
40 double-unders
+
2 rounds of:
2 x 25 ft DB walking lunges (rack position)
15 wall-facing handstand push-ups
30 single-under crossovers
+
1 round of:
2 x 25 ft DB walking lunges (overhead position)
10 ring muscle-ups
20 double-under crossovers
🔺 Wednesday 3rd April🔺
🟦 CrossFit 🟦
Skill / Strength
Post-workout:
For completion:
50 KB shoulder presses
– Use the same load for all 50 reps.
WOD
Tier 1 -
Complete as many rounds as possible in 9:00 of:
2-4-6-8… etc.
Box jumps (24/20 in)
Handstand push-ups
Tier 2 -
Complete as many rounds as possible in 9:00 of:
2-4-6-8… etc.
Box jumps (24/20 in)
1-2-3-4… etc.
Handstand push-ups
Tier 3 -
Complete as many rounds as possible in 9:00 of:
2-4-6-8… etc.
Box jumps (12 in)
DB shoulder presses
🟩 Engine 🟩
2 sets:
2,000/1,600-m Bike
1,000/800-m Row
– Rest 2:00 between sets
3 sets:
1,000/800-m Bike
500/400-m Row
– Rest 1:00 between sets
🔺 Thursday 4th April 🔺
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD
Tier 1 -
3 rounds for time of:
25 knees-to-elbows
600-m run
Tier 2 -
3 rounds for time of:
25 knees-to-armpits
600-m run
Tier 3 -
3 rounds for time of:
15 hanging knee raises
400-m run
🟫 The Late Club 🟫
Part A - 2 rounds for time of:
50 cal row
25 bar-facing burpees
5 handstand walks, 25 ft
Rest 10:00
Part B - 10:00 AMRAP
10 Clean and jerks (anyhow) @ 83/56 kg
– Rest 1:00 –
10 Clean and jerks @ 102/65 kg
– Rest 1:00 –
10 Clean and jerks @ 111/73 kg
– Rest 1:00 –
Max Clean and jerks @ 125/83 kg
🔺 Friday 5th April 🔺
🟦 CrossFit 🟦
Skill / Strength
Post-workout
Accumulate:
20 weighted pull-ups
WOD
Tier 1 -
5 rounds for time of:
10 push presses (42.5/30 kg)
12 lateral burpees over the bar
25/20-calorie row
Tier 2 -
5 rounds for time of:
10 push presses (35/25 kg)
12 lateral burpees over the bar
20/15-calorie row
Tier 3 -
5 rounds for time of:
10 push presses (20/15 kg)
8 lateral burpee bar step-overs
15/12-calorie row
🔺 Saturday 6th April🔺
🟪 Sweat 🟪
4 rounds, each for time, of:
400-m run
30 push ups
50ft DB front rack walking lunge
10 DB power cleans
– Rest 2:00 between rounds
– Use 1 DB
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
4 rounds with a partner for time:
30 synchronised walking lunges
50 hang power snatches (35/25 kg) (30/20 kg) (20/15 kg)
100 double-unders / 70 double-unders / 100 single-unders
– Split the snatches and double-under reps with one partner working at a time.
🔺Sunday 7th April 🔺
🟪 Sweat 🟪
5 rounds, each for time, of:
6 shuttle runs, 25 ft there and back
9 DB thrusters
12 burpees over a DBs
– Rest 1:00 between rounds
– Use 2 DBs
🟦 CrossFit 🟦
Skill / Strength
For load:
10-10-10-10-10
Back squat
WOD
Tier 1 -
Complete as many rounds and reps as possible in 9:00 of:
15 Russian kettlebell swings (32/24 kg)
5 wall walks
Tier 2 -
Complete as many rounds and reps as possible in 9:00 of:
15 Russian kettlebell swings (24/16 kg)
3 wall walks
Tier 3 -
Complete as many rounds and reps as possible in 9:00 of:
15 Russian kettlebell swings (16/12 kg)
5 inchworms with push up
🟩 Engine 🟩
10 rounds for time of:
100-m run
50 ft burpee broad jump
100-m run
50 ft walking lunge
