📝 PROGRAMME FOR THE WEEK 📝
🔺 Monday 30th March 🔺
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD - BENCHMARK // QUARTERFINAL WOD 4
Tier 1 -
For time:
1,000-meter row
30 clean and jerks 61/43kg
1,000-meter row
30 strict handstand push-ups
Time cap: 20 minutes
Tier 2 -
For time:
1,000-m row
30 clean and jerks 52.5/37.5kg
1,000-m row
30 strict handstand push-ups to a 10kg plate+AbMat
Time cap: 20 minutes
Tier 3 -
For time:
500-m row
30 hang clean and jerks 20/15kg
500-m row
30 push-ups from the knees
Time cap: 20 minutes
🟩 Engine 🟩
2 rounds for time:
20/15 calorie C2 bike/ski
400m run
Rest 2:00
20/15 calorie row
400m run
Rest 2:00
20/15 calorie echo bike
400m run
Rest 2:00
🟧 Barbell 🟧
Week 1 - NEW CYCLE
Snatch
Overhead squats
2x3 @50-60%
Snatch balance
2x2 @50-60%
Position snatch
2x3 @60-70%
Accessories
Snatch high pulls
2x3 @70%
Snatch deadlifts
2x3 @70%
Strength
Bench
5x5 @65%
Deadlift
5x5 @65%
🔺 Tuesday 31st March 🔺
🟦 CrossFit 🟦
Skill / Strength
Pre-WOD:
EMOM 6:
1 rope climb
WOD
Tier 1 -
For time:
400m run
15 box jumps 30/24”
30 Russian kettlebell swings 32/24kg
800m run
30 Russian kettlebell swings 32/24kg
15 box jump-overs 30/24”
400m run
Tier 2 -
For time:
400m run
15 box jumps 24/20”
30 Russian kettlebell swings 24/16kg
800m run
30 Russian kettlebell swings 24/16kg
15 box jump-overs 24/20”
400m run
Tier 3 -
For time:
400m run
15 box jumps 20/12”
30 Russian kettlebell swings 16/12kg
800m run
30 Russian kettlebell swings 16/12kg
15 box jump-overs 20/12”
400m run
⬛ MUSCLE-UPS ⬛
Week 2
🔺 Wednesday 1st April 🔺
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD
Tier 1 -
21 minutes for max cumulative load:
13 wall balls 9/6kg 10/9ft
8 toes-to-bar
5 burpees over bar
3 hang squat snatch, as heavy as possible
Tier 2 -
21 minutes for max cumulative load:
13 wall balls 6/4kg 10/9ft
8 toes-to-target
5 burpees over bar
3 hang squat snatch, as heavy as possible
Tier 3 -
21 minutes for max cumulative load:
13 wall balls 4/2kg 9/8ft
8 hanging knee raises
5 burpee step over bar
3 hang power snatch, as heavy as possible
🟩 Engine 🟩
Every 4:00 for 8 rounds (4 alternating rounds of each):
1) 15 KB swings + 15/12 calorie bike/ski
2) 15/12 calorie row + 20 single-arm DB OH lunges
🟥 Gymnastics 🟥
WARM UP
:30 work, :30 rest:
Banded YTA’s
Banded face pulls
Hollow rocks
Superman hold
Wrist circles
Palm press-ups
Inchworms
TECHNIQUE
Handstand walks
STRENGTH
Alternate between:
Dips
3x5 @ 65% of 1RM
Pull Ups:
3x5 @ 65% of 1RM
🔺 Thursday 2nd April 🔺
🟦 CrossFit 🟦
Skill / Strength
Every 2:00 x 5 sets:
3 KB hang cleans (right)
3 KB front rack lunges (right)
3 KB jerks (right)
3 KB hang cleans (left)
3 KB front rack lunges (left)
3 KB jerks (left)
-Build each set.
WOD
Tier 1 -
AMRAP 12:
20/16 bike cals
100m suitcase carry 32/24kg
12 hand-release press-ups
Tier 2 -
AMRAP 12:
18/14 bike cals
100m suitcase carry 24/16kg
8 hand-release press-ups
Tier 3 -
AMRAP 12:
15/12 bike cals
100m suitcase carry 16/12kg
8 incline press-ups
🟫 Intervals 🟫
Week 8 - Norwegian 4x4
4 Rounds of continuous work at a sustainable pace
AMRAP 4:
10 box jumps
10 double-dumbbell push-press
10 down ups
Then:
3 Minutes active recovery
🟧 Barbell 🟧
WEEK 1 - NEW CYCLE
Clean and jerk
2x3 split jerk press
@40-50%
2x3 split jerk
@50-60%
2x3 position cleans
@60-70%
Accessories
2x5 jerk (no bar)
2x3 push press
@60%
2x3 clean high pulls
@70%
Strength
Back squats
5x5@65%
Double dumbbells RDL
5x5 @65%
🔺 Friday 3rd April 🔺
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD
Tier 1 -
Every 5:00 for 5 rounds:
30/24 cal row
10 chest-to-bars
20 alternating dumbbell snatches 22.5/15kg
40 double-unders
– Rest the remainder of each round.
Tier 2 -
Every 5:00 for 5 rounds:
30/24 cal row
10 pull-ups
20 alternating dumbbell snatches 15/10kg
20 double-unders
– Rest the remainder of each round.
Tier 3 -
Every 5:00 for 5 rounds:
24/20 cal row
10 ring rows
20 alternating dumbbell hang snatches 10/7.5kg
20 single-unders
– Rest the remainder of each round
🔺 Saturday 4th April🔺
🟪 HIT45 🟪
AMRAP 20:
15/12 machine calories
15 AbMat sit-ups
15 plate ground to overhead
15/12 machine calories
Rest 1:00
🟦 CrossFit 🟦
PARTNER WOD
With a partner split as you wish:
In 30 minutes:
100/75 calorie machine
100 single arm dumbbell hang clean and jerk 22.5/15kg
1600m run
100 burpees over dumbbell
100 single-arm dumbbell overhead lunges 22.5/15kg
AMRAP calories in the remaining time
🟩 Engine 🟩
In 30 minutes:
1 mile run
Then AMRAP in remaining time of:
10 single-arm dumbbell Devil's Press
15 sit-ups
20 box step-ups
30/24 calories
On 30 minutes:
1 mile run
🔺 Sunday 5th April🔺
🟦 CrossFit 🟦
EASTER WORKOUT
In teams of 3, split barbell reps up as you wish:
800m run together into...
60 deadlifts
50 cleans
40 front squats
30 shoulder to overhead
Then 800m run together into…
30 shoulder to overhead
40 front squats
50 power cleans
60 deadlifts
800m run together to finish
*Perform 10 synchro burpees between all movements
*65/45kg