🔺 Monday 21st September🔺
🟦 CrossFit 🟦
Skill / Strength
Pre-workout technique
5 sets:
3 touch-and-go clean and jerks
– Increase load each set.
– Work on cycling.
WOD - BENCHMARK // GRACE
Tier 1 -
For time:
30 clean and jerks 60/42.5kg
Tier 2 -
For time:
30 clean and jerks 42.5/30kg
Tier 3 -
For time:
30 clean and jerks 30/20kg
🟩 Engine @5pm 🟩
In 24:00:
1 mile run
then AMRAP in remaining time of:
20 kettlebell deadlifts
20 sit-ups
20/15 machine calories
4:00 rest
In 12:00:
800m run
then AMRAP in remaining time of:
15 kettlebell swings
15 tuck-ups
15/12 machine calories
🔺 Tuesday 22nd September 🔺
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD
Tier 1 –
AMRAP 20:
Handstand walk 30ft
250m row
3 L-sit ring muscle-ups
250m row
– L-sit muscle-up starts with straight legs out in front of the body at 90 degrees with the heels on the floor and arms at full extension overhead; the rep finishes when the arms are fully locked out with extension of the elbow.
Tier 2 –
AMRAP 20:
1:30 handstand walk kick-up attempts
200m row
6 low-ring muscle-up transitions
200m row
Tier 3 –
AMRAP 20:
Bear crawl 25ft
150m row
6 ring rows + 6 toe-assisted ring dips
150m row
:30 rest
🟫 Intervals @4pm 🟫
4 rounds of:
AMRAP 4:
200m row
15 dumbbell push press
10 sit-ups
4:00 rest
🔺 Wednesday 23rd September 🔺
🟦 CrossFit 🟦
Skill / Strength
Strength Cycle Week 4:
5 sets of 4 @80-85%
Front Squat
WOD
Tier 1 -
On a 15:00 clock:
100 burpees
Max shuttle box jump-overs in the remaining time 24/20”
– Every minute, starting at 0:00, complete 4 shuttle box jump-overs.
– If you have a weight vest, use it.
Tier 2 -
On a 15:00 clock:
80 burpees
Max shuttle box jump-overs in the remaining time 24/20”
– Every minute, starting at 0:00, complete 4 shuttle box jump-overs.
Tier 3 -
On a 15:00 clock:
50 burpees
Max shuttle box step-overs in the remaining time 12”
– Every minute, starting at 0:00, complete 2 shuttle box step-overs.
– Mark two lines 10 ft apart and place the box in the middle.
– 1 rep = start standing behind the first marked line, move to it, jump over the box, move past the second marked line, and make a two-hand and two-foot touch behind the line before starting the next rep.
🟩 Engine @6pm 🟩
AMRAP30:
30/24 machine calories
15 wall balls
400m run
15 burpees
🔺 Thursday 24th September 🔺
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD
Tier 1 -
For time:
400m run
20 toes-to-bars
400m run
4 rope climbs 15ft
400m run
20 toes-to-bars
400m run
3 rope climbs
400m run
20 toes-to-bars
400m run
2 rope climbs
Tier 2 -
For time:
400m run
15 toes-to-target
400m run
3 rope climbs 12ft
400m run
15 toes-to-target
400m run
2 rope climbs
400m run
15 toes-to-target
400m run
1 rope climb
Tier 3 -
For time:
300m run
12 hanging knee raises
300m run
2 pull-to-stands
300m run
12 hanging knee raises
300m run
2 pull-to-stands
300m run
12 hanging knee raises
300m run
1 pull-to-stand
🟫 Intervals @9:30am and 4pm 🟫
Every 5:00 for 6 rounds:
200m run/row
20 KB swings
10 burpees
🟥 Gymnastics @7pm 🟥
EMOM 6 (alternating):
Min. 1 | 3 segmented pull-ups
Min. 2 | 20-30s nose to wall handstand hold
EMOM 6 (alternating):
Min. 1 | 20-30s toes-to-box pulls
Min. 2 | 30s strict handstand press-ups/pike press-ups
Technique work:
Kipping handstand press-ups
🔺 Friday 25th September 🔺
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD
Tier 1 -
5 rounds of:
Max bench press 1x bodyweight
Max deadlift at 1.5x bodyweight
Tier 2 -
5 rounds of:
Max bench press at ⅔ bodyweight
Max deadlift at bodyweight
Tier 3 -
5 rounds of:
Max bench press at ⅓ bodyweight
Max deadlift lift at 0.5x bodyweight
-30:00 time cap
-Repeat from 24/9/25
🔺 Saturday 26th September🔺
🟪 HIT45 🟪
AMRAP 21:
12/10 calorie bike
20 air squats
20 alternating jumping lunges
-Every 3:00, starting at 0:00, complete:
40 double-unders / 60 single-unders
🟦 CrossFit 🟦
PARTNER WOD
AMRAP 35 with a partner:
30/24 calorie row, ski, or bike
30 synchronised sit-ups
30 alternating dumbbell hang snatch 22.5/15kg
20/15 calorie row, ski, or bike
20 synchronised burpees
20 pull-ups
🟩 Engine 🟩
AMRAP 35:
400m run
24 DB step-ups
16 down ups
24/18 machine calories
16 KB swings
24 DB push press
🔺 Sunday 27th September 🔺
🟪 HIT45 🟪
5 rounds, 1:00 on each station for max reps of:
Shuttle runs
Kettlebell swings
Burpees over rower
Row calories
Rest
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD - BENCHMARK // LOREDO
Tier 1 -
6 rounds for time:
24 air squats
24 push-ups
24 walking lunge steps
400m run
Tier 2 -
6 rounds for time:
18 air squats
18 push-ups
18 walking lunge steps
400m run
Tier 3 -
4 rounds for time:
14 air squats
14 push-ups from the knees
14 walking lunge steps
400m run
-30:00 time cap
🟩 Engine 🟩
In pairs (or individual) complete AMRAP 40:
400m run together
60 sandbag lunges
60/48 calorie row
400m run together
200m Farmer's carry
60 wall balls
400m run together
60 burpees
60/48 calorie Ski/Bike