📝 PROGRAMME FOR THE WEEK 📝
🔺 Monday 17th August 🔺
🟦 CrossFit 🟦
Skill / Strength
Every 2:00 for 5 sets:
1 squat clean + 1 hang squat clean
WOD
Tier 1 -
For time:
50 pull-ups
50 hang squat cleans 42.5/30kg
50 cal row
Tier 2 -
For time:
30 pull-ups
50 hang squat cleans 35/25kg
50 cal row
Tier 3 -
For time:
30 jumping pull-ups
30 hang squat cleans 20/15kg
30 cal row
🟩 Engine @5pm 🟩
In 35:00:
1 mile run
In remaining time complete AMRAP of:
20/16 cal row
20 sandbag lunges
20/16 cal bike
10 burpees over sandbag
🔺 Tuesday 18th August 🔺
🟦 CrossFit 🟦
Skill / Strength
EMOM 10:
Min. 1 | 30s max double-unders
Min. 2 | 8-12 KB gorilla rows
WOD
Tier 1 -
21-18-15-12-9 reps for time of:
DB bench presses 22.5/15kg
Hand-release push-ups
– Use two dumbbells.
Tier 2 -
21-18-15-12-9 reps for time of:
DB bench presses 15/10kg
Hand-release push-ups
– Use two dumbbells.
Tier 3 -
18-15-12-9 reps for time of:
DB bench presses 10/7.5kg
Push-ups from the knees
– Use two dumbbells.
🟫 Intervals @4pm 🟫
8 rounds:
AMRAP 2:
30 double-unders
8 DB floor press
6 burpees over dumbbell
2:00 rest between rounds
🔺 Wednesday 19th August 🔺
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD
Tier 1 -
3 rounds for time:
30 GHD sit-ups
30 med-ball box step-ups 24/20”, 9/6kg
400m med-ball run
Tier 2 -
3 rounds for time:
20 GHD sit-ups to parallel
30 med-ball box step-ups 24/20”, 6/4kg
400m med-ball run
Tier 3 -
3 rounds for time:
20 sit-ups
20 med-ball box step-ups 12”, 4/2kg
200-m run
🟩 Engine @6pm 🟩
4 rounds for time:
400m run
20 step-ups
10 burpees
20 wall balls
30/24 machine calories
-2:00 rest between rounds
-32:00 time cap
🔺 Thursday 20th August🔺
🟦 CrossFit 🟦
Skill / Strength
Every 2:00 for 6 sets:
1 split jerk
-From the rig
WOD
Tier 1 -
AMRAP 15:
3,6,9,12 etc. reps of:
Burpees
Russian kettlebell swings 24/16kg
-12/10 bike cals after each round
Tier 2 -
AMRAP 15:
3, 6, 9, 12 etc. reps of:
Burpees
Russian kettlebell swings 16/12kg
-10/8 bike calories after each round
Tier 3 -
AMRAP 15:
3, 6, 9, 12 etc. reps of:
Burpees
Russian kettlebell swings 12/8kg
-8/6 bike calories after each round
🟫 Intervals @9:30am and 4pm 🟫
Every 4:00 for 7 rounds:
12/10 machine calories
10 DB push press
8 box jump overs
🟥 Gymnastics @7pm 🟥
Pistol squats and handstands
🔺 Friday 21st August🔺
🟦 CrossFit 🟦
WOD - COMMUNITY CUP WOD 3
Tier 1 -
For total reps:
AMRAP 4:
10 shuttle runs
21 toes-to-bars
Max power snatches 61/43kg
2:00 rest
AMRAP 4:
10 shuttle runs
21 toes-to-bars
Max overhead squats 61/43kg
2:00 rest
AMRAP 4:
10 shuttle runs
21 toes-to-bars
Max squat snatches 61/43kg
– Tiebreak is total power snatch reps.
– 1 shuttle is 25 ft down and back.
Tier 2 -
For total reps:
AMRAP 4:
10 shuttle runs
15 toes-to-bars
Max power snatches 43/29kg
2:00 rest
AMRAP 4:
10 shuttle runs
15 toes-to-bars
Max overhead squats 43/29kg
2:00 rest
AMRAP 4:
10 shuttle runs
15 toes-to-bars
Max squat snatches 43/29kg
– Tiebreak is total power snatch reps.
– 1 shuttle is 25 ft down and back.
Tier 3 -
For total reps:
AMRAP 4:
7 shuttle runs
9 sit-ups
Max PVC power snatches
2:00 rest
AMRAP 4:
7 shuttle runs
9 sit-ups
Max PVC overhead squats
2:00 rest
AMRAP 4:
7 shuttle runs
9 sit-ups
Max PVC squat snatches
– Tiebreak is total power snatch reps.
– 1 shuttle is 25 ft down and back.
🔺 Saturday 22nd August🔺
🟪 HIT45 🟪
5 rounds of:
AMRAP 5:
200m run
8 burpees
8 KB deadlifts
200m run
8 burpees
8 KB swings
200m run
8 burpees
8 KB goblet squats
-1:00 rest between rounds
🟦 CrossFit 🟦
PARTNER WOD
For time, with a partner, splitting reps how you like:
20 deadlifts 100/70kg
40 pull-ups
60 wall balls 9/6kg, 10/9ft
80 box jumps 24/20"
200/160 machine calories
80 box jumps 24/20"
60 wall balls 9/6kg, 10/9ft
40 pull-ups
20 deadlifts 100/70kg
-30:00 time cap
🟩 Engine 🟩
Every 6:00 for 2 rounds on each:
Min. 1 | 20m sandbag lunge + 800m run
Min. 2 | 12 burpees over DB + 800m run
Min. 3 | 20 double dumbbell thrusters + 800m run
-Reduce run as needed to complete each round in 4-5 minutes
🔺 Sunday 23rd August 🔺
🟪 HIT45 🟪
6 rounds:
In 3:00, complete:
200m run
12 DB hang snatches
10 sit-ups
Max machine calories in remaining time
1:00 rest
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD - BENCHMARK // THE CHIEF
Tier 1 -
AMRAP 3:
3 power cleans 60/42.5kg
6 push-ups
9 air squats
-1:00 rest
-Repeat 5 times total
Tier 2 -
AMRAP 3:
3 power cleans 42.5/35kg
6 push-ups
9 air squats
-1:00 rest
-Repeat 5 times total
Tier 3 -
AMRAP 3:
3 power cleans 35/25kg
6 incline push-ups
9 air squats
-1:00 rest
-Repeat 5 times total
-Repeat from 1/6/25
🟩 Engine 🟩
AMRAP 40:
In pairs or individual:
800m run together
30 wall balls
30/24 row cals
800m run together
200m Farmer's carry
30/24 bike cals