W/C 26TH FEBRUARY 2024

📝 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

W/C 19TH FEBRUARY 2024

📝 PROGRAMME FOR THE WEEK 📝

🔺 Monday 19th February🔺

🟦 CrossFit 🟦

Skill / Strength

Build to a heavy 3-rep push press

WOD - BENCHMARK 17.5

Tier 1 & 2 -

10 rounds for time

9 thrusters (42.5/30 kg)

35 double-unders

Tier 3 -

10 rounds for time:

9 thrusters (20/15 kg)

35 single-unders

🟩 Engine 🟩

5 rounds, each for time:

24/30-calorie bike

Rest 2:00 between rounds.

Rounds in 2:30 or less.

Advanced athletes push for sub-2:00. Use any available bike.

🟫 The Late Club 🟫

Part A - squat prog W2D1:

Pause back squat + back squat

5 x 3+5 @ 57% 1RM

Part B - accessory (as supersets):

Pendlay row 4 x 8

BTN strict press 4 x 10 @ 40% of 1RM strict press

Part C -

In pairs:

100 cal row

200-m sled pull

100 cal row

50 synchro DB snatches

100 cal row

50 synchro burpees

100 cal row

50 synchro wall balls

100 cal row

50 synchro v-ups

Part D - squat prog W2D2 (to be done independently)

Back squat 5 x 8 @ 57% 1RM

Single leg deadlifts 3 x 10

Unilateral farmers carry 3 x 100 ft

🔺 Tuesday 20th February🔺

🟦 CrossFit 🟦

Skill / Strength

Efficiency of WOD movements

WOD

Tier 1 -

Every 2:00 for 4 rounds:

6 box jumps (30/24 in)

12 push-ups

Max-calorie row

– Rest 2:00 between rounds.

Tier 2 -

Every 2:00 for 4 rounds:

6 box jumps (24/20 in)

12 push-ups

Max-calorie row

– Rest 2:00 between rounds.

Tier 3 -

Every 2:00 for 4 rounds:

6 box jumps (12 in)

9 knee push-ups

Max-calorie row

– Rest 2:00 between rounds.

🟪 Sweat 🟪

Working for 3:00, resting for 1:00 for a total of 5 rounds complete:

100-m run

Then AMRAP of…

7 down ups

5 single DB/KB deadlifts

3 single DB/KB squat cleans

🟥 Gymnastics 🟥

FINAL WEEK OF THIS STRENGTH CYCLE 🔁

A - FULL BODY PREHAB

B - STRENGTH

Complete 3 sets:

Build to a heavy (H2) push press (88-94%)

The complete the following 2 sets as 4-6 @ 85-90% of H2

8-12 strict pull-ups

C - CONDITIONING

For time*

75 DB snatches, alt @ 22.5/15kg

50 chest-to-bar pull-ups

25 handstand push-ups

* Complete reps in any order you want (E.g. 5 rounds of 15-10-5)

🔺 Wednesday 21st February🔺

🟦 CrossFit 🟦

Skill / Strength

Week 8 - for load:

Snatch, clean or jerk:

2 sets of 5 reps @ 50-60%

3 sets of 4 reps @ 60-70%

2 sets of 3 reps @ 65-75%

WOD

Tier 1 -

Complete as many rounds and reps in 10:00 of:

4 handstand push-ups

8 knees-to-elbows

12 single-leg squats

Tier 2 -

Complete as many rounds and reps in 10:00 of:

2 handstand push-ups

6 knees-to-elbows

8 single-leg squats

Tier 3 -

Complete as many rounds and reps in 10:00 of:

4 pike push-ups

8 lying leg raises

12 alternating lunges

🟩 Engine 🟩

Complete the following for time:

5000-m row

Every 2:00 starting at 2:00, 5 burpees

🔺 Thursday 22nd February🔺

🟦 CrossFit 🟦

Skill / Strength

On a 10:00 clock:

Handstand walk practice

WOD

Tier 1 -

For time:

4-8-12-16-20-24

Alternating DB hang power cleans (22.5/15 kg)

2-4-6-8-10-12

Burpees over the DB

Tier 2 -

For time:

4-8-12-16-20-24

Alternating DB hang power cleans (15/12.5 kg)

2-4-6-8-10-12

Burpees over the DB

Tier 3 -

For time:

2-4-6-8-10-12

Alternating DB hang power cleans (10/5 kg)

Burpees over the DB

🟨 Weightlifting 🟨

DELOAD WEEK BEFORE NEW CYCLE 🔁

Part A - Power clean + split jerk

5 x 1+2 @ 50%1RM CnJ, EMOM

Part B - Clean and jerk

5 to 8 x 1 @ 70-75%, EMOM

Part C - Back squat

Build to a heavy set of 2 (H2) for the day (88-92%)

+

1-2 x 4-6 @ 80-90%H2

Rest 3:00-4:00 b/t sets

🟫 The Late Club 🟫

30-minute EMOM (0:40/0:20)

1) Bike for calories

2) 2 rope climbs + handstand push-ups in remaining time

3) Row for calories

4) 6 power snatches + overhead squats in remaining time @ 42.5/30kg

5) Rest

🔺 Friday 23rd February🔺

🟦 CrossFit 🟦

Skill / Strength

4 sets:

10 kettlebell snatches/arm

15 GHD sit-ups

10 left-arm kettlebell overhead lunges

10 right-arm kettlebell overhead lunges

– Build in load on the kettlebell snatches and lunges.

WOD

Tier 1 -

5 rounds for time:

10 chest-to-bar pull-ups

15 wall-balls (9/6 kg)

400-m run

Tier 2 -

5 rounds for time:

10 pull-ups

15 wall-balls (6/4 kg)

400-m run

Tier 3 -

5 rounds for time:

10 jumping pull-ups

10 wall-balls (4/2 kg)

200-m run

🔺 Saturday 24th February🔺

🟪 Sweat 🟪

Working for :45 seconds and resting for :15 seconds for 25:00, alternate between:

Bike cals

Kettlebell swings

25 ft shuttle runs

Wall walks

Rest

🟦 CrossFit 🟦

Skill / Strength

Efficiency of WOD movements

WOD

In pairs, splitting as desired, complete the following for time:

2 km row

100 alternating DB hang clean and jerk (22.5/15 kg)

300 double unders

100 alternating DB snatch (22.5/15 kg)

50 handstand push ups

2 km row

🟨 Weightlifting 🟨

Part A - Hip Power snatch + hang power snatch + hang snatch

5 x 1+1+1 @ 50%, EMOM

Part B - Snatch

5 to 8 x 2 @ 70-75%, EMOM

Part C - Front squat

4 x 3 @ 84+%, go every 3:00-4:00

🔺Sunday 25th February🔺

🟪 Sweat 🟪

Complete 4 rounds for max reps of:

1:00 row cal

1:00 double DB push press

1:00 walking lunge

1:00 rest

🟦 CrossFit 🟦

Skill / Strength

“Tabata” 8 sets:

:20 plank hold

:10 rest

WOD

Tier 1 -

Complete as many rounds and reps as possible in 12:00 of:

10 toes-to-bars

15 Russian KB swings (32/24 kg)

200-m run

Tier 2

Complete as many rounds and reps as possible in 12:00 of:

7 toes-to-bars

15 Russian KB swings (24/16 kg)

200-m run

Tier 3 -

Complete as many rounds and reps as possible in 12:00 of:

7 hanging knee raises

10 Russian KB swings (12/8 kg)

150-m run

🟩 Engine 🟩

Complete as many rounds and reps as possible in 20:00 of:

10 push press (20/15 kg)

10 kettlebell swings (24/16 kg)

10 box step-ups (20 in)

W/C 12TH FEBRUARY 2024

📝 PROGRAMME FOR THE WEEK 📝

🔺 Monday 12th February🔺

🟦 CrossFit 🟦

Skill / Strength

Week 7, for load, snatch, clean or jerk:

3 reps x 2 sets @ 70-80%

2 reps x 3 sets @ 80-90%

1 rep x 4 sets @ 90%+

WOD

Tier 1 -

For time:

50-40-30-20-10

Air squats

5-10-15-20-25

Push jerks (60/42.5 kg)

Tier 2 -

For time:

50-40-30-20-10

Air squats

5-10-15-20-25

Push jerks (42.5/30 kg)

Tier 3 -

For time:

25-20-15-10-5

Air squats

3-6-9-12-15

Push presses (20/15 kg)

🟩 Engine 🟩

2 sets for total time:

200-m run

400-m run

800-m run

100-m sprint

– Rest 1:00 between each distance.

– 23:00-30:00 (including rest).

– Run each distance as hard as you would in a workout. Don’t pace the distance just because you know what is next.

– The longer the distance, the slower your pace. Try to hit these time goals:

– 200 in :45-1:15.

– 400 in 1:15-1:45.

– 800 in 3:00-4:00.

– 100 in :15-:30.

🟫 The Late Club 🟫

Part A -

Squat prog W1D1:

Pause back squat + back squat

5 x 3+3 @ 53% 1RM

Part B - Accessory (as supersets):

Seated good morning 4 x 6 @ barbell

Side plank 4 x 30s/side @ bodyweight

Part C -

8 rounds for time:

13 deadlifts 85/60 kg

17 wall-balls

400-m run

35:00 TC

Squat prog W1D2 (to be done independently)

Back squat 3 x 8 @ 53% 1RM

Reverse lunges 3 x 8 @ 30% 1RM

🔺 Tuesday 13th February🔺

🟦 CrossFit 🟦

Skill / Strength

3 sets:

:30 hollow rocks

10 strict toes-to-bars

WOD

Tier 1 -

3 rounds for time:

500/400-m row

21 burpee pull-ups

Tier 2 -

3 rounds for time:

500/400-m row

12 burpee pull-ups

Tier 3 -

3 rounds for time:

250/200-m row

12 burpee pull-ups

🟪 Sweat 🟪

In 1:00 complete:

6 burpees

6 DB thrusters

Max DB front rack lunges in remaining time

Rest 1:00

In :30 complete:

Max rep DB devils press

Rest :30

Repeat for 6 intervals

🟥 Gymnastics 🟥

A - FULL BODY PREHAB

B - STRENGTH

Complete 3 sets:

Build to a heavy (H3) push press (86-90%)

The complete the following 2 sets as 4-6 @ 85-90% of H3

8-12 strict pull-ups

C - GYMNASTIC MEDLEY

In a 2:00 window

20/15 cal row

AMAP ring muscle ups/bar muscle up/seated ring muscle ups/russian dips

2:00 rest

In a 2:00 window

20/15 cal row

AMAP handstand walks/wall walks

2:00 rest

In a 2:00 window

20/15 cal row

AMAP C2B pull ups/pull ups/ring rows

2:00 rest

In a 2:00 window

20/15 cal row

AMAP single leg squats/to a target

2:00 rest

In a 2:00 window

20/15 cal row

AMAP toes-to-bar/hanging knee raises/v-ups

🔺 Wednesday 14th February🔺

🟦 CrossFit 🟦

Skill / Strength

Every minute on the minute for 5:00 complete:

3 overheads squats from the floor

WOD - BENCHMARK “NANCY”

Tier 1 -

5 rounds for time:

400-m run

15 overhead squats (42.5/30 kg)

Tier 2 -

5 rounds for time:

400-m run

10 overhead squats (30/20 kg)

Tier 3 -

4 rounds for time:

400-m run

10-15 overhead squats with pipe/training bar

🟩 Engine 🟩

Every minute on the minute for 20:00:

15/12 Echo Bike calories

🔺 Thursday 15th February🔺

🟦 CrossFit 🟦

Skill / Strength

200-m double-KB overhead carry

WOD

Tier 1 -

Complete as many rounds and reps as possible in 12:00 of:

200-m run

50-ft handstand walk

10 box jump-overs (24/20 in)

Tier 2 -

Complete as many rounds and reps as possible in 12:00 of:

200-m run

24 alternating shoulder taps against the wall

10 box jump-overs (24/20 in)

Tier 3 -

Complete as many rounds and reps as possible in 12:00 of:

200-m run

12 alternating shoulder taps in a plank

10 box step-ups (20/12 in)

🟨 Weightlifting 🟨

A - Halting Power clean + pause split jerk + split jerk

5 x 1+1+1 @ 50%1RM CnJ, EMOM

B - Clean and jerk

2 x 1 @ 70%

2 x 1 @ 75%

4 x 1 @ 80+%

C - Front squat + back squat

5 + 6-10 @ 79-85%1RM FS

4 + 6-10 @ 81-87%1RM FS

2 x 3 + 6-10 @ 84-89%1RM FS

Rest 3:00-4:00 b/t sets

🟫 The Late Club 🟫

Part A - 10-minute AMRAP

50/35 cal row

40 wall-balls @ 9/6kg, 10′ target

30 GHD sit-ups

20 power cleans @ 60/42.3 kg

Part B - 10-minute AMRAP

50/35 cal bike

40 toes-to-rings

30 bar-facing burpees

20 front squats @ @ 60/42.3 kg

Part C - 10-minute AMRAP

50/35 cal row

4 rope climbs

30 deadlifts @ 60/42.3 kg

20 handstand push-ups

Rest 5:00 b/t AMRAPs

🔺 Friday 16th February🔺

🟦 CrossFit 🟦

Skill / Strength

Efficiency of WOD movements

WOD - BENCHMARK “JACKIE” INTO THRUSTER EMOM

Tier 1 & 2 -

From 0:00-12:00 complete “Jackie”:

1,000-m row

50 thrusters (20/15 kg)

30 pull-ups

At the 12:00 mark:

Every minute on the minute for 10:00 complete:

1 thruster

At the 22:00 mark:

1 set for reps:

Thrusters at 60%

– Use 60% of the EMOM 1-rep-max.

Tier 3 -

From 0:00-12:00 complete “Jackie”:

800-m row

35 thrusters (empty barbell)

20 ring rows

At the 12:00 mark:

Every minute on the minute for 10:00 complete:

3 thrusters

At the 22:00 mark:

Complete as many reps in 1:00 of:

Max-rep thrusters (20/15 kg)

🔺 Saturday 17th February🔺

🟪 Sweat 🟪

🟦 CrossFit 🟦

Skill / Strength

Efficiency of WOD movements

WOD

In pairs, complete as many rounds and reps as possible in 24 minutes of:

Part A -

Row metres

+

Part B -

3 hang power cleans (60/42.5 kg) (42.5/30 kg)

6 shoulder to overhead

9 burpees over the bar

12 pull ups

🟨 Weightlifting 🟨

Part A - No contact muscle snatch + power snatch + snatch balance

5 x 1+1+1 @ 50%, EMOM

Part B - Snatch

2 x 1 @ 80-85%

2 x 1 @ 85-90%

2-4 x 1 @ 90+%

Go every 1:00-1:30

Part C - Back squat

4 x 5 @ 78-84%

Rest 3:00-4:00 b/t sets

Part D - For extra credit complete Tuesdays gymnastic strength piece

🔺Sunday 18th February🔺

🟪 Sweat 🟪

Complete 10 rounds, each for time of:

5 DB strict press

5 DB hang power cleans

10 DB front rack lunges

100m run

Rest :30 seconds between rounds

🟦 CrossFit 🟦

Skill / Strength

Efficiency of WOD movements

WOD

Tier 1 -

5 rounds for time:

2 rope climbs (15 ft)

10 devils presses (20/35 lb)

2 rope climbs

– Rest 2:00 between rounds.

– Use two DBs.

Tier 2 -

5 rounds for time:

1 rope climb (15 ft)

10 devils presses (15/20 lb)

1 rope climb

– Rest 2:00 between rounds.

– Use two DBs.

Tier 3 -

5 rounds for time:

3 pull-to-stands

6 push-ups

6 KB swings (18/26 lb)

3 pull-to-stands

– Rest 2:00 between rounds.

– Use one KB.

🟩 Engine 🟩

For time:

40 deadlifts (42.5/30 kg)

40 hang power cleans

800-m run

30 deadlifts

30 hang power cleans

800-m run

20 deadlifts

20 hang power cleans

800-m run

10 deadlifts

10 hang power cleans

W/C 5TH FEBRUARY 2024

📝 PROGRAMME FOR THE WEEK 📝

🔺 Monday 5th February🔺

🟦 CrossFit 🟦

Skill / Strength

3 sets - post workout:

8-12 ring dips

:45 plank hold

WOD

Tier 1 -

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

Tier 2 -

Working for 3:00, resting for 1:00 for a total of 4 rounds complete as many rounds and reps of:

40 double-unders

20 burpees

Max-rep toes-to-bars

Tier 3 -

Working for 3:00, resting for 1:00 for a total of 4 rounds complete as many rounds and reps of:

50 single-unders

15 burpees

Max-rep hanging knee raises

🟩 Engine 🟩

10 sets for meters:

:30 row at 25 strokes per minute

:20 row at 30 strokes per minute

:10 row at 35+ strokes per minute

1:00 row at 20 strokes per minute

🟫 The Late Club 🟫

Part A - Build to a 3RM back squat

We will use this to calculate a theoretical max single to go off for the next 8 wks

Part B - 3 x 8 EL reverse lunges 30-40% of 3rm

Part C - For time:

1500-m row

21 burpees

21 pull-ups

1000-m row

15 burpees

15 C2B pull-ups

500-m row

9 burpees

9 BMU

22:00 TC

🔺 Tuesday 6th February🔺

🟦 CrossFit 🟦

Skill / Strength

Snatch, clean or jerk - week 6 - lift every 1:30

3 sets of 3 reps @ 70-80%

3 sets of 2 reps @ 80-90%

3 sets of 1 rep @ 90%+

WOD

Tier 1 & 2 -

Complete as many rounds and reps as possible in 15:00 of:

3, 6, 9, 12…

V-ups

Dumbbell box step-ups (24/20 in) (15/10 kg)

Tier 3 -

Complete as many rounds and reps as possible in 15:00 of:

3, 6, 9, 12…

Sit ups

Box step-ups (20 in) (add DBs if possible)

🟪 Sweat 🟪

Working for 1:00, resting for 1:00 for a total of 5 rounds complete:

20 jumping lunges

Max skips (singles, doubles or crossovers) in remaining time

Rest 2:00

Working for 1:00, resting for 1:00 for a total of 5 rounds complete:

20 plank shoulder taps

Max burpees in remaining time

🟥 Gymnastics 🟥

A - FULL BODY PREHAB

B - STRENGTH

Complete 3 sets:

Build to a heavy 4 (H4) push press (84-88%)

The complete the following 2 sets as 6-8 @ 85-90% of H4

8-12 strict pull-ups

C - CONDITIONING

12-minute EMOM

3 ring muscle-ups/bar muscle ups/chest-to-bar/pull-ups/jumping variations

6 strict handstand push-ups/pike/DB variations

12 air squats

🔺 Wednesday 7th February🔺

🟦 CrossFit 🟦

Skill / Strength

5 sets - post workout:

5 handstand push-up negatives

5 single-arm dumbbell seated strict presses/arm

:30 max handstand push-ups

WOD

Tier 1 -

For time:

9-7-5:

Ring muscle-ups

Squat snatches (60/42.5 kg)

Tier 2 -

For time:

9-7-5:

Low ring muscle-up transitions

Squat snatches (42.5/30 kg)

Tier 3 -

For time:

9-7-5:

Ring rows

Knee push-ups

Squat snatches (pipe)

🟩 Engine 🟩

Complete 4 rounds, each for time of:

400-m run

30 push ups

20 DB deadlifts

100-m DB farmers carry

Rest 1:00 between rounds

🔺 Thursday 8th February🔺

🟦 CrossFit 🟦

Skill / Strength

3 sets:

8 strict pull-ups (add weight if possible)

WOD

Tier 1 & 2 -

5 rounds for time:

25 Russian KB swing (24/16 kg)

100-m KB carry

Tier 3 -

4 rounds for time:

20 Russian KB swing (12/10 kg)

100-m KB carry

🟨 Weightlifting 🟨

CLEAN AND JERK FOCUS

A - Hang power clean + pause split jerk + split jerk

5 x 1+1+1 @ 50%1RM CnJ, EMOM

B - Clean and jerk

2 x 1+2 @ 70%

2 x 1+2 @ 75%

1 x 1+2 @ 80%

1 x 1+2 @ 80-85%

2 x 1+2 @ 70%

Go every 2:00

🟫 The Late Club 🟫

Part A -

15 power snatches @ 42.5/30kg

30 toes-to-bars

15 thrusters @ 42.5/30kg

Then, rest 1 minute before continuing with:

15 power snatches

30 chest-to-bar pull-ups

15 thruster

Then, rest 1 minute before continuing with:

15 power snatches

30 handstand push-ups

15 thruster

Part B begins immediately following the completion of Part A

Part B - complete the following complex for max load:

1 clean

1 hang clean

1 front squat

1 jerk

🔺 Friday 9th February🔺

🟦 CrossFit 🟦

Skill / Strength

Every 2:00 for 5 sets:

10 bench press @ 70+%

WOD

Tier 1 -

For time:

100 wall-balls (6/9 kg) (10/9 ft)

400-m run

200-ft DB overhead walking lunge (22.5/15 kg)

– Use one DB.

Tier 2 -

For time:

80 wall-balls (9/6 kg) (10/9 ft)

400-m run

200-ft DB overhead walking lunge (15/12.5 kg)

– Use one DB.

Tier 3 -

For time:

50 wall-balls (4/2 kg) (10/9 ft)

400-m run

100-ft walking lunge

🔺 Saturday 10th February🔺

🟪 Sweat 🟪

Every 5:00 for a total of 4 rounds complete:

400-m run

20 DB push press

40 air squats

200-m run

🟦 CrossFit 🟦

Skill / Strength

Efficiency of WOD movements

WOD - HERO WOD - “NEILD”

Complete the following for time:

400-m run

10 deadlifts (110/70 kg)

1 rope climb

400-m run

10 deadlift (110/70 kg)

2 rope climbs

400-m run

10 deadlifts (110/70 kg)

3 rope climbs

400-m run

10 deadlifts (110/70 kg)

4 rope climbs

400-m run

10 deadlifts (110/70 kg)

5 rope climbs

🟨 Weightlifting 🟨

SNATCH FOCUS

A - Hip power snatch + hip snatch + overhead squat

5 x 1+1+1 @ 50%, EMOM

B - Snatch

3 x 2 @ 70-75%

2 x 2 @ 75-80%

1 x 2 @ 80-85%

3 x 2 @ 75%

Go every 1:30-2:00

C - Front squat

5 x 3 @ 80+%, go every 3:00

D - Complete the strength piece from Gymnastics if not already completed

🔺Sunday 11th February🔺

🟪 Sweat 🟪

Complete 27-21-15-9 reps of:

Alternating DB snatch

DB goblet squat

Push ups

Complete a 200-m row after each section

🟦 CrossFit 🟦

Skill / Strength

For load:

Back squat

3-3-3-3-3+

– Max reps on the last set.

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 calories

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 calories

🟩 Engine 🟩

Complete 4 rounds, each for time of:

300-m run

64-ft DB front rack walking lunge

300-m run

64-ft bear crawl

Rest 2:00 between rounds

W/C 29TH JANUARY 2024

📝 PROGRAMME FOR THE WEEK 📝

🔺 Monday 29th January🔺

🟦 CrossFit 🟦

Skill / Strength

3 sets:

:20 ring plank hold (right arm)

:20 ring plank hold (left arm)

:20 L-sit hold

10 strict toes-to-bars

WOD

Tier 1 -

Every minute on the minute for 12:00 alternate between:

Min. 1) 3 ring muscle-ups

Min. 2) max shuttle runs

– 1 shuttle = 25 ft down + 25 ft back

Tier 2 -

Every minute on the minute for 12:00 alternate between:

Min. 1) 1 ring muscle-up

Min. 2) max shuttle runs

– 1 shuttle = 25 ft down + 25 ft back

Tier 3 -

Every minute on the minute for 12:00 alternate between:

Min. 1) 3-6 low ring muscle-up transitions

Min. 2) max shuttle runs

– 1 shuttle = 25 ft down + 25 ft back

🟩 Engine 🟩

Complete the following:

Every 5:00 x 3 rounds:

800-m run

Then…

Every 3:00 x 5 rounds:

400-m run

🟫 The Late Club 🟫

A. 8-minute EMOM (0:45/0:15)

1) 8 DB squats @ 2 x 22.5/15kg + bar muscle-ups in the remaining time

2) bike for calories

B. 8-minute EMOM (0:45/0:15)

1) 35 double-unders + handstand push-ups in the remaining time

2) row for calories

C. 8-minute EMOM (0:45/0:15)

1) 4 wall walks + DB Snatches, alt @ 22.5/15kg in the remaining time

2) bike for calories

D. 8-minute EMOM (0:45/0:15)

1) wall balls @ 9/6kg to 10′ target

2) row for calories

Rest 2:00 b/t intervals

🔺 Tuesday 30th January🔺

🟦 CrossFit 🟦

Skill / Strength

Week 5 - for load:

Snatch, clean or jerk:

4 sets of 3 reps @ 70-80%

3 sets of 2 reps @ 80-90%

2 sets of 1 rep @ 90%+

WOD

Tier 1 -

Working for 2:00, resting for 2:00 complete 3 rounds of:

12 front squats (70/47.5 kg)

Max burpee box jump-overs

Tier 2 -

Working for 2:00, resting for 2:00 complete 3 rounds of:

12 front squats (52.5/35 kg)

Max burpee box jump-overs

Tier 3 -

Working for 2:00, resting for 2:00 complete 3 rounds of:

12 front squats (20/15 kg)

Max burpee box step-overs

🟪 Sweat 🟪

Every minute on the minute, in a “death by” style, adding 1 rep after each round, complete the following:

Min. 1 - 12 burpees

Min. 2 - 12 jumping squats

Min. 3 - 12 sit-ups

Min. 4 - 12 jumping lunges

🟥 Gymnastics 🟥

A - FULL BODY PREHAB

B - STRENGTH

Complete 3 sets:

Build to a heavy 5 (H5) push press (80-85%)

The complete the following 2 sets as 8-10 @ 85-90% of H5

8-12 strict pull-ups

C - CONDITIONING

7-minute AMRAP (for chest-to-bar pull-up reps)

200-m Run

Big set of chest-to-bar pull-ups

Rest 3-minutes

7-minute AMRAP (for HSPU reps)

200-m row

Big set of handstand push-ups*

* Strict or kipping (your choice)

Rest 3-minutes

7-minute AMRAP (for toes-to-bar reps)

400-m bike

Big set of toes-to-bars

🔺 Wednesday 31st January🔺

🟦 CrossFit 🟦

Skill / Strength

3 sets:

20 double-dumbbell overhead walking lunges

WOD

Tier 1 -

Complete as many rounds and reps as possible in 8:00 of:

40 double-unders

10 push presses (42.5/30 kg)

Tier 2 -

Complete as many rounds and reps as possible in 8:00 of:

40 double-under attempts

10 push presses (30/20 kg)

Tier 3 -

Complete as many rounds and reps as possible in 8:00 of:

30 single-unders

10 push presses (20/15 kg)

🟩 Engine 🟩

Every 4:00 for a total of 6 rounds complete:

R1 - 400-m run + max alt. DB snatch

R2 - 400-m run + max alt. DB reverse lunge

R3 - 400-m run + max KB sumo deadlift high pull

R4 - 400-m run + max burpee tuck jumps

R5 - 400-m run + max air squats

R6 - 400-m run + max distance farmers carry

🔺 Thursday 1st February🔺

🟦 CrossFit 🟦

Skill / Strength

6 sets for load:

3 deadlifts

OR

6 sets for load:

5 deadlifts

WOD

Tier 1 -

5 rounds for time:

25 KB swings (24/16 kg)

10 chest-to-bar pull-ups

Tier 2 -

5 rounds for time:

25 KB swings (24/16 kg)

10 kipping pull-ups

Tier 3 -

5 rounds for time:

25 KB swings (12/8 kg)

10 jumping chest-to-bar pull-ups

🟨 Weightlifting 🟨

A - Power clean + pause split jerk + split jerk

5 sets 1+1+1 @ 50%1RM CnJ, EMOM

B - Clean and jerk

2 x 2+1 @ 70%

2 x 2+1 @ 75%

1 x 2+1 @ 80%

1 x 2+1 @ 80-85%

2 x 2+1 @ 70%

C - Front squat + back squat

1 set of 5 + 6-10 @ 78-84%1RM FS

2 sets of 4 + 6-10 @ 80-86%1RM FS

1 set of 3 + 6-10 @ 82-88%1RM FS

Rest 3:00-4:00 b/t sets

🟫 The Late Club 🟫

For time

21 squat cleans @ 60/42.5 kg

9 wall walks

15 squat cleans @ 85/60 kg

15 ring muscle-ups

9 squat cleans @ 102.5/70 kg

21 wall-facing handstand push-ups

6 squat cleans @ 120/80 kg

27 chest-to-bar pull-ups

3 squat cleans @ 142.5/92.5 kg

🔺 Friday 2nd February🔺

🟦 CrossFit 🟦

Skill / Strength

Back squat

5-5-5-5-5+

– Max reps on the last set at the same weight at set 4

WOD

Tier 1 & 2 -

Complete as many rounds and reps as possible in 20:00 of:

100-m farmers carry (2x 24/16 kg)

200-m run

30 KB goblet squats (1x 24/16 kg)

Tier 3 -

Complete as many rounds and reps as possible in 20:00 of:

100-m farmers carry (12/8 kg)

200-m run

30 air squats

🔺 Saturday 3rd February🔺

🟪 Sweat 🟪

Complete as many rounds as possible in 30 mins of:

400-m

20 plank shoulder taps

20 sit-ups

20 air Squats

🔺 Sunday 4th February🔺

🟪 Sweat 🟪

Working for 3:00 and resting for 2:00 for a total of 6 rounds complete as many rounds as possible of:

8 line facing burpees

8 DB goblet reverse lunges

32 double unders

8 DB goblets squats

🟦 CrossFit 🟦

Skill / Strength

3 sets:

15 banded bent over rows

15 banded pull-aparts

WOD

Tier 1 -

10 rounds for time:

10 hand-release push-ups

5 single-arm KB push jerks, right

5 single-arm KB push jerks, left

10 KB sumo deadlift high pulls

Use a 24/16 kg KB

Tier 2 -

10 rounds for time:

7 hand-release push-ups

5 single-arm KB push jerks, right

5 single-arm KB push jerks, left

10 KB sumo deadlift high pulls

Use a 20/12 kg KB

Tier 3 -

6 rounds for time:

10 hand-elevated push-ups

5 single-arm KB push jerks, right

5 single-arm KB push jerks, left

10 KB sumo deadlift high pulls

Use a 12/8 kg KB

🟩 Engine 🟩

Row intervals:

2000-m row @20spm

2000-m row @22spm

2000-m row @24spm

Rest 3:00 b/t intervals

W/C 22ND JANUARY 2024

📝 PROGRAMME FOR THE WEEK 📝

🔺 Monday 22nd January🔺

🟦 CrossFit 🟦

Skill / Strength

Front squat

3-3-3-3-3

WOD

Tier 1 -

Complete as many rounds and reps as possible in 9:00 of:

9 burpees to a target (12 in)

10 alternating single-leg squats

Tier 2 -

Complete as many rounds and reps as possible in 9:00 of:

9 burpees to a target (6 in)

10 alternating single-leg squats to a target

Tier 3 -

Complete as many rounds and reps as possible in 9:00 of:

6 burpees

8 alternating step-back lunges

🟩 Engine 🟩

5 sets for max calories:

3:00 bike/row/ski

– Rest 1:00 between sets.

🟫 The Late Club 🟫

30:00 EMOM (0:45/0:15)

1) 1-2 rope climbs + wall walks in the remaining time

2) 4 devils presses @ 2 x 22.5/15 kg + toes-to-bars in the remaining time

3) 6 box jump overs, 30/24″ + handstand push-ups* in the remaining time

4) 8 chest-to-bar pull-ups + Front rack DB walking lunges @ 2 x 22.5/15 kg in the remaining time

5) rest

🔺 Tuesday 23rd January🔺

🟦 CrossFit 🟦

Skill / Strength

3 sets:

10 strict toes-to-bars

20 GHD back extensions

WOD

Tier 1 & 2 -

For reps:

3:00 of pull-ups

3:00 of push-ups

3:00 of sit-ups

3:00 of air squats

Tier 3 -

For reps:

3:00 of ring rows

3:00 of hand-elevated push-ups

3:00 of sit-ups

3:00 of air squats

🟪 Sweat 🟪

Working for :90 seconds and resting for :30 seconds for a total of 10 rounds complete the following:

24 lateral lops over DB

4 DB clean and jerks

2 thrusters

As many burpees over DB as possible in the remaining time

Use 2 DBs/KBs

🟥 Gymnastics 🟥

A - FULL BODY PREHAB

B - STRENGTH

4 sets

6-8 close grip bench press

AMAP strict wide grip pull up

C - CONDITIONING

20:00 AMRAP:

5 bar muscle ups / jumping variations / other pull up variations

10 hand-release push-ups

16 single-leg squats

🔺 Wednesday 24th January🔺

🟦 CrossFit 🟦

Skill / Strength

For load:

Snatch, clean or jerk:

2 sets of 5 @ 50-60%+

3 sets of 4 @ 60-70%+

2 sets of 3 @ 70-80%

WOD

Tier 1 -

5 rounds for time:

50 double-unders

10 power snatches (60/42.5 kg)

Tier 2 -

5 rounds for time:

30 double-unders

8 power snatches (52.5/35 kg)

Tier 3 -

5 rounds for time:

25 single-unders

6 power snatches (20/15 kg)

🟩 Engine 🟩

5 sets for total time:

500-m row

– Rest 3:00 between sets.

🔺 Thursday 25th January🔺

🟦 CrossFit 🟦

Skill / Strength

7 sets:

3 weighted pull-ups

WOD

Tier 1 -

For time:

12 squat clean thrusters (52.5/35 kg)

400-m run

9 squat clean thrusters

400-m run

6 squat clean thrusters

400-m run

Tier 2 -

For time:

12 squat clean thrusters (35/25 kg)

400-m run

9 squat clean thrusters

400-m run

6 squat clean thrusters

400-m run

Tier 3 -

For time:

12 squat clean thrusters (20/15 kg)

400-m run

9 squat clean thrusters

400-m run

6 squat clean thrusters

400-m run

🟨 Weightlifting 🟨

A - Power clean + push press + pause split jerk

5 x 1+1+1 @ 50%, EMOM

B - Clean pull + Hang clean (above the knee) + Jerk

3 x 1+2+1 @ 70-75%, go every 1:30

4-6 x 1+1+1 @ 75+%, go every 1:00-1:30

C - Front squat

6 x 3 @ 77+%, go every 2:00 – 3:00

🟫 The Late Club 🟫

For time:

1600-m run

8 handstand walks, 25’

40 single-leg squats, alt

20 hang cleans (anyhow) @ 102.5/70kg

REST 4-MINS

For time:

800-m run

4 handstand walks, 25’

20 single-leg squats, alt

10 hang cleans (anyhow) @ 102.5/70kg

🔺 Friday 26th January🔺

🟦 CrossFit 🟦

Skill / Strength

Efficiency of WOD movements

WOD

Tier 1 & 2 -

Every minute of the minute for 20:00 complete:

Min. 1) 1:00 calorie row

Min. 2) :30 ring dips

Tier 3 -

Every minute of the minute for 20:00 complete:

Min. 1) 1:00 calorie row

Min. 2) :30 foot assisted ring dips

🔺 Saturday 27th January🔺

🟪 Sweat 🟪

Working for :45 seconds and resting for :15 seconds, alternate between the following for 5 rounds:

Min. 1) burpees

Min. 2 ) wall-balls

Min. 3) v-ups/sit-ups

Min. 4) box jump-overs

🟦 CrossFit 🟦

Skill / Strength

Efficiency of WOD movements

WOD

3 rounds for time with a partner, splitting as desired:

50 hang power cleans (35/25 kg) (30/20 kg) (20/15 kg)

40 toes-to-bars / hanging knee raises / sit ups

30 handstand push-ups / hand release or pike push ups / DB variations

20 bar muscle ups / jumping variations

🟨 Weightlifting 🟨

A - Hip power snatch + high hang power snatch + Snatch balance

5 x 1+1+1 @ 50%1RM snatch, EMOM

B - Snatch

Hang snatch (above the knee) + Snatch

3 x 2+1 @ 70-75%, go every 1:30

Hang snatch (above the knee)

3 x 2 @ 75-80%, go every 1:15

3 x 1 @ 80+%, EMOM

C - Back squat

Build to a heavy set of 4 (H4) for the day (84-87%)

+

1-2 x 6-10 @ 80-90%H4

D - Push press

4 x 3 @ 82-88%

Rest 2:00-3:00 b/t sets

🔺 Sunday 28th January🔺

🟪 Sweat 🟪

Every 2:00 for a total for 20:00 (10 rounds) complete:

10 DB burpee deadlifts

10 DB front squats

10 DB shoulder-to-overhead

🟦 CrossFit 🟦

Skill / Strength

Every minute in the minute for 10:00 alternate between:

Min. 1) :40 front-rack kettlebell hold

Min. 2) :40 hollow hold

WOD

Tier 1, 2 & 3

Deadlift

10-8-8-6-6

🟩 Engine 🟩

Complete as many rounds and reps as possible in 40:00 of:

20/15 cal row

20 DB bench

10/side DB rows

20 KB swings

50 sit ups

W/C 15TH JANUARY 2024

📝 PROGRAMME FOR THE WEEK 📝

🔺 Monday 15th January🔺

🟦 CrossFit 🟦

Skill / Strength

For load, lifting every 1:30:

Snatch, clean or jerk

5 reps x 2 sets at 50-60%+

4 reps x 5 sets at 60-70%+

3 reps x 3 sets at 70-80%

WOD

Tier 1 & 2 -

Complete as many rounds and reps as possible in 10:00 of:

100m run

25 double unders

Tier 3 -

Complete as many rounds and reps as possible in 10:00 of:

100m run

50 single unders

🟩 Engine 🟩

Complete as many reps as possible in 20 minutes of:

Bike cals

Every 2 minutes starting at 0:00, complete 10 burpees

🟫 The Late Club 🟫

4 intervals

7-minute AMRAP

15/12 cal bike

12 deadlifts @ 70/47.5kg

9 hang power cleans

6 front squats

30 crossovers*

* These are single crossovers, not DU crossovers

7-minute AMRAP

4 shuttle runs*

25′ single arm DB overhead walking lunge @ 22.5/15kg

8 handstand push-ups

25′ single arm DB overhead walking lunge @ 22.5/15kg

12 toes-to-bar

Rest 3:00 b/t intervals

* 1 Shuttle run = 25′ out + 25′ back

🔺 Tuesday 16th January🔺

🟦 CrossFit 🟦

Skill / Strength

Every minute on the minute for 8:00 complete:

2 push presses

– Build to a heavy set of 2 reps.

WOD

Tier 1 -

5 rounds for time:

20 push presses (35/25 kg)

20 alternating front rack lunges

Tier 2 -

5 rounds for time:

12 push presses (35/25 kg)

12 alternating front rack lunges

Tier 3 -

5 rounds for time:

10 push presses (20/15 kg)

10 alternating front rack lunges

🟪 Sweat 🟪

Every minute on the minute for 24:00, working for 0:45 and resting for 0:15 alternate between:

1) row calories

2) air squats

3) alternating DB snatches

4) sit ups

🟥 Gymnastics 🟥

A - FULL BODY PREHAB

B - Strength

4 sets

8-10 close grip bench press

AMAP strict wide grip pull up

C - CONDITIONING

3 rounds of:

2:00 @ easy pace: bike/row/ski/jog

2:00 @ AMRAP: Bar muscle-ups

Movement options:

Bar muscle-ups → Jumping bar muscle-up → Chest-to-bar pull-up → Pull-up

🔺 Wednesday 17th January🔺

🟦 CrossFit 🟦

Skill / Strength

Every minute on the minute for 6:00 complete:

3 bar muscle-ups or transition drills

Tier 1 -

For time:

30-20-10

Burpees

Chest-to-bar pull-ups

Alternating DB snatches (22.5/15 kg)

Tier 2 -

For time:

30-20-10

Burpees

Chin-over-bar pull-ups

Alternating DB snatches (15/10 kg)

Tier 3 -

For time:

21-15-9

Burpees

Jumping pull-ups

Alternating DB snatches (10/5 kg)

🟩 Engine 🟩

Row intervals

1500m row @ < 24spm (strokes per minute)

1000m row @ 24-28spm

500m row @ 28-32spm

1000m row @ 24-28spm

1500m row @ < 24spm

Rest 2:00 b/t sets

🔺 Thursday 18th January 🔺

🟦 CrossFit 🟦

Skill / Strength

Efficiency of WOD movements

WOD

Tier 1 -

Complete as many rounds and reps as possible in 12:00 of:

50 thrusters (42.5/30 kg)

50 toes-to-bars

50 box jumps (24/20 in)

50 ring dips

Tier 2 -

Complete as many rounds and reps as possible in 12:00 of:

50 thrusters (35/25 kg)

50 knees-to-armpits

50 box jumps (24/20 in)

25 ring dips

Tier 3 -

Complete as many rounds and reps as possible in 12:00 of:

50 thrusters (20/15 kg)

25 hanging knee raises

50 box jumps or step-ups (20/12 in)

25 foot-assisted ring dips

🟨 Weightlifting 🟨

A - Power clean + push press + pause power jerk

5 x 1+1+1 @ 50%, EMOM

B - Clean + power jerk + split jerk

3 x 2+1+1 @ 70-75%, go every 1:30

4-6 x 1+1+1 @ 75+%, go every 1:00-1:30

C - Back squat

3 to 4 x 7 @ 74-78%

Rest 3:00 – 4:00 b/t sets

🟫 The Late Club 🟫

A - 20:00 AMRAP

10/7 cal bike

3 wall walks

50 double-unders

7 thrusters @ 60/42.5 kg

9 burpee pull-ups

B - 3 rounds

8/side powell raises

8 seated good mornings

6-8/side trap 3 raises

3-5 jefferson curls

🔺 Friday 19th January🔺

🟦 CrossFit 🟦

Skill / Strength

Post-workout

On a 10:00 clock:

Build to a heavy 3-rep deadlift

WOD

Tier 1 -

4 rounds for time:

21 deadlifts (70/47.5 kg)

3 rope climbs (15 ft)

Tier 2 -

4 rounds for time:

21 deadlifts (52.5/35 kg)

1 rope climb (15 ft)

5 strict pull-ups

Tier 3 -

4 rounds for time:

15 deadlifts (35/25 kg)

5 pull-to-stands

🔺 Saturday 20th January🔺

🟪 Sweat 🟪

Every minute on the minute for 14:00 complete:

Min 1 - 1 Turkish get up/side

Min 2 - Max burpee pull ups

Rest 2:00

Every minute on the minute for 14:00 complete:

Min 1 - 20 sit ups

Min 2 - Max shuttle runs

🟦 CrossFit 🟦

Skill / Strength

Efficiency of WOD movements

WOD

In pairs, complete

Check in: 800m run (together)

Then 10 rounds, splitting as desired of,

10 burpee pull ups

20 shoulder to overhead (52.5/35 kg) (35/25 kg) (20/15 kg)

30 air squats

Check out: 800m run (together)

🟨 Weightlifting 🟨

A - Slow pull muscle snatch + slow pull power snatch + overhead squat

5 x 1+1+1 @ 50%1RM snatch, EMOM

B - Snatch

Slow pull snatch + Snatch

3 x 2+1 @ 70-75%, go every 1:30

Snatch

3 x 2 @ 75-80%, go every 1:15

3 x 1 @ 80+%, EMOM

C - Front squat + back squat

5 + 6-10 @ 77-83%1RM FS

2 x 4 + 6-10 @ 79-85%1RM FS

3 + 6-10 @ 81-87%1RM FS

Rest 3:00-4:00 b/t sets

D - Push press

4 x 4 @ 80-86%

Rest 2:00-3:00 b/t sets

🔺Sunday 21st January🔺

🟪 Sweat 🟪

Working for 40 seconds, resting for 20 seconds for 20 minutes, alternate between:

Skipping

Hand release push ups

Dumbbell deadlifts

Bike

🟦 CrossFit 🟦

Skill / Strength

Efficiency of WOD movements

WOD

Tier 1 -

For time:

75/60-cal row

21 push jerks (60/42.5 kg)

75/60-cal row

15 push jerks (85/57.5 kg)

75/60-cal row

9 push jerks (102.5/70 kg)

Tier 2 -

For time:

60/45-cal row

21 push jerks (42.5/30 kg)

60/45-cal row

15 push jerks (52.5/35 kg)

60/45-cal row

9 push jerks (60/42.5 kg)

Tier 3 -

For time:

30/21-cal row

21 push jerks (20/15 kg)

30/21-cal row

15 push jerks (20/15 kg)

30/21-cal row

9 push jerks (30/25 kg)

🟩 Engine 🟩

Complete as many rounds and reps as possible in 20:00 of:

400-m run

25 double-unders

400-m run

50 double-unders

400-m run

75 double-unders

400-m run

100 double-unders

etc…

– Add 25 double-unders to each round

– 100 m of running = 1 rep