📝 PROGRAMME FOR THE WEEK 📝
🔺 Monday 31st August 🔺
🟦 CrossFit 🟦
Classes at 8am, 9:30am, and 11am
BANK HOLIDAY WOD
In 30:00:
1 mile run
In the remaining time, for max cumulative load:
3 dumbbell burpee box step-up 24/20”
6 box jumps 24/20”
9 wall balls
12 dumbbell snatches
15 sit-ups
18 double-unders
-Your score is the cumulative load on the dumbbell snatches
-Use the same dumbbell for the step-ups and the snatches
-You can change dumbbell weights but you must stick with one dumbbell for one round
-Can be completed in pairs, and split however you like.
🔺 Tuesday 1st September 🔺
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD
Tier 1 -
In 20:00:
21-15-9 reps for time of:
Clean and jerks 42.5/30kg
Echo bike calories
– Women perform 15-12-9 calories.
In remaining time:
Build to a heavy:
Power clean + jerk
Tier 2 -
In 20:00:
15-12-9 reps for time of:
Clean and jerks 42.5/30kg
Echo bike calories
– Women perform 12-9-6 calories.
In remaining time:
Build to a heavy:
Power clean + jerk
Tier 3 -
In 20:00:
15-10-5 reps for time of:
Clean and jerks 20/15kg
Echo bike calories
– Women perform 12-8-4 calories.
In remaining time:
Build to a heavy:
Power clean + jerk
🟫 Intervals @4pm 🟫
5 rounds:
AMRAP 3:
20/15 machine calories
20 SA DB Hang snatch
Max burpees in remaining time
Rest 1:00
🔺 Wednesday 2nd September 🔺
🟦 CrossFit 🟦
Skill / Strength
Strength Cycle Week 1:
Establish a 1RM:
Front Squat
WOD
Tier 1 -
AMRAP 10:
50 burpee pull-ups
75 KB swings 24/16kg
Max burpee pull-ups in the remaining time
– Pull-up bar is 6 inches above fingertips with arms extended overhead.
– Score is the number of burpee pull-ups completed at the end of the workout.
Tier 2 -
AMRAP 10:
35 burpee pull-ups
50 KB swings 24/16kg
Max burpee pull-ups in the remaining time
– Pull-up bar is at the fingertips with arms extended overhead.
– Score is the number of burpee pull-ups.
Tier 3 -
AMRAP 10:
25 burpees
25 jumping pull-ups
50 KB swings 12/8kg
Max burpee jumping pull-ups in the remaining time
– Pull-up bar is mid-forearm with arms extended overhead.
– Score is the number of burpee pull-ups.
🟩 Engine @6pm 🟩
Every 6:00 for 5 rounds:
24/20 machine calories
16 dumbbell hang snatches
12 overhead lunges
400m run
🔺 Thursday 3rd September 🔺
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD
Tier 1 -
AMRAP 30:
400m run
20 DB deadlifts 2x22.5/15kg
10 toes-to-bar
-2:00 rest between rounds
Tier 2 -
AMRAP 30:
400m run
20 DB deadlifts 2x15/10kg
10 toes-to-target
-2:00 rest between rounds
Tier 3 -
AMRAP 30:
200m run
15 DB deadlifts 2x10/7.5kg
10 hanging knee raises
-2:00 rest between rounds
🟫 Intervals @9:30am and 4pm 🟫
Every 4:00 for 8 rounds:
15 DB floor press
15 DB hang snatches
15/12 machine calories
🟥 Gymnastics @7pm 🟥
EMOM 6 (alternating):
Min. 1 | max chin-over-bar hold
Min. 2 | :10-:30 nose-to-wall handstand hold
EMOM 6 (alternating):
Min. 1 | 3-5 strict pull-ups
Min. 2 | 2-4 wall walks
EMOM 6 (alternating):
Min. 1 | 2-3 negative pull-ups
Min. 2 | 5-10 strict HSPU or pike push-ups
Technique work:
Kipping HSPU
Kipping pull-ups/chest-to-bars
🔺 Friday 4th September 🔺
🟦 CrossFit 🟦
Skill / Strength
Post-workout accessory
4 rounds for quality and load:
10 alternating renegade rows
:20-:30 ring support hold
WOD
Tier 1 -
For time:
50 single-arm DB overhead squats 22.5/15kg
50 single-DB step-overs 22.5/15kg, 24/20”
150 double-unders
25 single-arm DB overhead squats
25 single-DB step-overs
75 double-unders
Tier 2 -
For time:
50 single-arm DB overhead squats 15/10kg
50 single-DB step-overs 15/10kg, 24/20”
50 double-unders
25 single-arm DB overhead squats
25 single-DB step-overs
25 double-unders
Tier 3 -
For time:
30 single-arm DB overhead lunge 7.5/5kg
30 step-overs 20/12”
100 single-unders
15 single-arm DB overhead lunge
15 step-overs 20/12”
50 single-unders
🔺 Saturday 5th September🔺
🟪 HIT45 🟪
EMOM 20:
Min. 1 | 12 burpees
Min. 2 | 20 kettlebell swings
Min. 3 | Max machine calories
Min. 4 | Rest
🟦 CrossFit 🟦
TEAM WOD
In 30:00, in teams of 3:
400m sled pull 70/50kg
Then, in remaining time, AMRAP of:
10 synchronised burpees
20 chest-to-bars/pull-ups
30 synchronised sit-ups
40 box jump overs 24/20”
50 dumbbell hang snatches 22.5/15kg
🟩 Engine 🟩
AMRAP 16:
30/24 machine calories
20 sandbag lunges
16 burpees over sandbag
4:00 rest
AMRAP 16:
800m run
20 kettlebell swings
20 sit-ups
🔺 Sunday 6th September 🔺
🟪 HIT45 🟪
3:00 work, 1:00 rest for 6 rounds, complete AMRAP of:
200m run
5 burpees to plate
10 plate squats
15 plate ground to overhead
-pick up where you left off
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD - BENCHMARK // FIGHT GONE BAD
Tier 1 -
3 rounds for reps:
1:00 wall-ball shots 9/6kg, 10/9ft
1:00 sumo deadlift high pulls 35/25kg
1:00 box jumps 20cm
1:00 push presses 35/25kg
1:00 row for calories
– Rest 1:00 between rounds.
Tier 3 -
3 rounds for reps:
1:00 wall-ball shots 4/2kg, 10/9ft
1:00 sumo deadlift high pulls 20/15kg
1:00 box step-ups 20/12”
1:00 push presses 20/15kg
1:00 row for calories
1:00 rest
🟩 Engine 🟩
3 rounds for time:
800m run
30 wall balls
25 tuck-ups
20 DB lunges
15 burpees
3:00 rest between rounds