W/C 18TH MARCH 2024

๐Ÿ“ PROGRAMME FOR THE WEEK ๐Ÿ“

๐Ÿ”บ Monday 18th March๐Ÿ”บ

๐ŸŸฆ CrossFit ๐ŸŸฆ

Skill / Strength

Efficiency of WOD movements

WOD - BENCHMARK // 24.3

Tier 1 - RXโ€™d

For time, using a running clock:

5 rounds of:

10 thrusters (43/29 kg)

10 chest-to-bar pull-ups

Rest 1 minute, then:

5 rounds of:

7 thrusters (61/43 kg)

7 bar muscle-ups

Tier 2 - Scaled

For time, using a running clock:

5 rounds of:

10 thrusters (29/20 kg)

10 jumping chest-to-bar pull-ups

Rest 1 minute, then:

5 rounds of:

7 thrusters (43/29 kg)

7 chin-over-bar pull-ups

Tier 3 - Foundations

For time, using a running clock:

5 rounds of:

10 thrusters with a stick

10 bent-over rows (20/15 kg)

Rest 1 minute, then:

5 rounds of:

7 thrusters (20/15 kg)

7 push-ups

*The load is a suggested starting point. If you are completing all the tests in the Foundations division, you are free to decrease or increase the load as your skill level allows.

ALTERNATIVE WOD

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

30 double-unders

15 pull-ups

15 push-ups

100-m run

๐ŸŸฉ Engine ๐ŸŸฉ

Complete for time:

300/240-calorie bike

๐ŸŸซ The Late Club ๐ŸŸซ

๐Ÿ”บ Tuesday 19th March๐Ÿ”บ

๐ŸŸฆ CrossFit ๐ŸŸฆ

Skill / Strength

3 rounds for quality of:

Single arm ring plank hold, L 20 secs/R 20 secs

L-sit hold, 20 secs

10 strict toes-to-bar

Tier 1 -

For time:

20-18-16-14-12-10-8-6-4-2

Deadlifts (52.5/35 kg)

โ€“ Complete 2 wall walks between each set.

Tier 2 -

For time:

20-18-16-14-12-10-8-6-4-2

Deadlifts (42.5/30 kg)

โ€“ Complete 2 wall walks between each set.

Tier 3 -

For time:

10-9-8-7-6-5-4-3-2-1

Deadlifts (35/25 kg)

โ€“ Complete 6 plank hold shoulder taps between each set.

๐ŸŸช Sweat ๐ŸŸช

3 rounds, 1 min per station, for max reps of:

Push press

Box jumps

Bike calorie

Rest 1 min

Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

๐ŸŸฅ Gymnastics ๐ŸŸฅ

Part A - Full body prehab

Part B - Strength (these are deload sets, do not exceed the %)

3 sets:

3 bench press @ 70%

10/side single arm DB row

Part B - Conditioning

10 down to 1:

Front squats @ 80/55 kg

DB bench presses @ 2 x 30/20kg

Bar muscle-ups

๐Ÿ”บ Wednesday 20th March๐Ÿ”บ

๐ŸŸฆ CrossFit ๐ŸŸฆ

Skill / Strength

Post-workout:

Accumulate:

10 Turkish get-ups/arm

โ€“ Use a single DB or KB.

โ€“ Build in load as desired through all 10 reps.

WOD

Tier 1 -

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

164 ft double-DB farmers carry (22.5/15 kg)

100-m run

10 chest-to-bar pull-ups

Tier 2 -

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

164 ft double-DB farmers carry (15/10 kg)

100-m run

10 pull-ups

Tier 3 -

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

164 ft double-DB farmers carry (10/5 kg)

100-m run

10 banded strict pull-ups

๐ŸŸฉ Engine ๐ŸŸฉ

Complete 5 rounds for distance:

1:40 on / :20 off

Rest 2:00 then complete 4 rounds for distance:

1:40 on / :20 off

โ€“ Row, bike, ski, or run

๐Ÿ”บ Thursday 21st March๐Ÿ”บ

๐ŸŸฆ CrossFit ๐ŸŸฆ

Skill / Strength

For load:

Snatch, clean, or jerk:

2 sets of 5 reps at 50-60%+

5 sets of 4 reps at 60-70%+

3 sets of 3 reps at 70-80%

Tier 1 -

For time:

5 squat snatches (52.5/35 kg)

20 hand-release push-ups

15-cal row

10 squat snatches

20 hand-release push-ups

15-cal row

15 squat snatches

20 hand-release push-ups

15-cal row

Tier 2 -

For time:

5 squat snatches (35/25 kg)

15 hand-release push-ups

15-cal row

10 squat snatches

15 hand-release push-ups

15-cal row

15 squat snatches

15 hand-release push-ups

15-cal row

Tier 3 -

For time:

5 power snatches (20/15 kg)

10 hand-elevated push-ups

10-cal row

10 power snatches

10 hand-elevated push-ups

10-cal row

15 power snatches

10 hand-elevated push-ups

10-cal row

๐ŸŸจ Weightlifting ๐ŸŸจ

SNATCH FOCUS

๐ŸŸซ The Late Club ๐ŸŸซ

For time:

100โ€ฒ handstand walk*

40 GHD sit-ups

20 clean and jerks (anyhow) @ 70/47.5kg

100โ€ฒ handstand walk*

30 GHD sit-ups

15 clean and jerks @ 82.5/55kg

100โ€ฒ handstand walk*

20 GHD sit-ups

10 clean and jerks @ 92.5/65kg

* HSW is in 25โ€™ segments ( = 4 x 25โ€™), each segment must be done unbroken

๐Ÿ”บ Friday 22nd March๐Ÿ”บ

๐ŸŸฆ CrossFit ๐ŸŸฆ

Skill / Strength

Every minute on the minute for 5:00:

1-2 muscle-ups

WOD - BENCHMARK // HERO โ€œRYANโ€

Tier 1 -

5 rounds for time:

7 muscle-ups

21 burpees

Tier 2 -

5 rounds for time:

1 muscle-up + 6 chest-to-ring pull-ups

21 burpees

Tier 3 -

5 rounds for time:

7 ring transitions

12 burpees

๐Ÿ”บ Saturday 23rd March๐Ÿ”บ

๐ŸŸช Sweat ๐ŸŸช

Part A -

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

8 DB box step ups (20 in)

16 DB snatches

Rest 2:00

Part B -

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

16 wall-balls

200-m run

๐ŸŸฆ CrossFit ๐ŸŸฆ

Skill / Strength

Efficiency of WOD movements

WOD

In pairs, complete 3 rounds for time, splitting as desired:

40 burpee box jump overs (24/20 in)

30 cleans (60/80 kg) (60/42.5 kg) (42.5/30 kg)

20 wall walks

10 rope climbs

๐ŸŸจ Weightlifting ๐ŸŸจ

CLEAN AND JERK FOCUS

๐Ÿ”บSunday 24th March๐Ÿ”บ

๐ŸŸช Sweat ๐ŸŸช

3 rounds for time:

800-m row

60 walking lunges

40 double-unders

20 sit-ups

10 push ups

๐ŸŸฆ CrossFit ๐ŸŸฆ

Skill / Strength

Efficiency of WOD movements

WOD

Tier 1 & 2 -

For load:

Every minute in the minute for 12:00:

3 power cleans

2 hang power cleans

1 push jerk

โ€“ Build in load across the 12 minutes.

Tier 3 -

For load:

Every minute in the minute for 12:00:

1 power clean

1 hang power clean

1 push jerks

โ€“ Build in load across the 12 minutes.

๐ŸŸฉ Engine ๐ŸŸฉ

Complete 5 rounds for time:

100-ft d-ball carry

10 heavy Russian kettlebell swings

400-m run

W/C 11TH MARCH 2024

๐Ÿ“ PROGRAMME FOR THE WEEK ๐Ÿ“

๐Ÿ”บ Monday 11th March๐Ÿ”บ

๐ŸŸฆ CrossFit ๐ŸŸฆ

Skill / Strength

Efficiency of WOD movements

WOD - BENCHMARK // 24.2

Tier 1 - Rxโ€™d

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

300-m row

10 deadlift (84/56 kg)

50 double-unders

Tier 2 - Scaled

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

300-m row

10 deadlift (61/43 kg)

50 single-unders

Tier 3 - Foundation

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

30 strokes on the rower

10 deadlift (34/25 kg)

50 single-unders or jumping jacks

The load is a suggested starting point. If you are completing all the tests in the Foundations division, you are free to decrease or increase the load as your skill level allows.

Alternative WOD:

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

10 push press (52.5/35 kg)

10 kettlebell swings (24/16 kg)

10 box jumps (24/20 in)

๐ŸŸฉ Engine ๐ŸŸฉ

For time:

1,000-m row

400-m run

750-m row

400-m run

500-m row

400-m run

250-m row

400-m run

๐ŸŸซ The Late Club ๐ŸŸซ

Dan Brothwood to post

๐Ÿ”บ Tuesday 12th March๐Ÿ”บ

๐ŸŸฆ CrossFit ๐ŸŸฆ

Skill / Strength

Post-workout

Accumulate:

30 strict chin-ups

WOD

Tier 1 -

10 rounds for time:

3 bar muscle-ups

5 shuttle runs

โ€“ 1 shuttle run is 25 ft down/25 ft back.

Tier 2 -

10 rounds for time:

1 bar muscle-up

5 shuttle runs

โ€“ 1 shuttle run is 25 ft down/25 ft back.

Tier 3 -

10 rounds for time:

5 ring rows

3 shuttle runs

โ€“ 1 shuttle run is 25 ft down/25 ft back.

๐ŸŸช Sweat ๐ŸŸช

Complete as many rounds as possible in 25:00 of:

400-m run

20 DB renegade rows, pick load

25 push ups

30 sit-ups

40 air squats

๐ŸŸฅ Gymnastics ๐ŸŸฅ

Part A - Full body prehab

Part B - Strength

3 sets

5 bench press @ 82-86%

8-12/side single arm DB row

Part B - Conditioning

50 handstand push-ups

25/18 bike cals

50 chest-to-bar pull-ups

25/18 bike cals

50 DB box step-overs, 20โ€ณ @ 2 x 30/20kg

25/18 bike cals

100โ€ฒ DB overhead walking lunge*

25/18 bike cals

* One DB in FR/resting on the shoulder, the other one overhead. Alternate sides every 25โ€™

๐Ÿ”บ Wednesday 13th March๐Ÿ”บ

๐ŸŸฆ CrossFit ๐ŸŸฆ

Skill / Strength

Pre-workout

Every minute on the minute for 8:00:

:10-:20 handstand hold

WOD

Tier 1 -

3 rounds for time:

15 DB push presses (22.5/15 kg)

50ft DB front rack walking lunges

50 double-unders

โ€“ Use two DBs.

Tier 2 -

3 rounds for time:

15 DB push presses (15/10 kg)

50ft DB front rack walking lunges

30 double-unders

โ€“ Use two DBs.

Tier 3 -

3 rounds for time:

15 DB push presses (10/5 kg)

50ft DB front rack walking lunges

50 single-unders

โ€“ Use two DBs.

๐ŸŸฉ Engine ๐ŸŸฉ

5 sets for max calories:

3:00 bike

โ€“ Rest 1:00 between sets.

๐Ÿ”บ Thursday 14th March๐Ÿ”บ

๐ŸŸฆ CrossFit ๐ŸŸฆ

Skill / Strength

For load - snatch, clean, or jerk:

3 sets of 5 reps at 50-60%

5 sets of 4 reps at 60-70%

WOD

Tier 1 & 2 -

Every 3:00 for 3-4 rounds complete:

500-m row/ski or 40/30 cal bike or 400-m run

Your score for each set is your slowest time in the set.

Tier 3 -

Every 3:00 for 3-4 rounds complete:

300-m row/ski or 30/20 cal bike or 200-300-m run

Your score for each set is your slowest time in the set.

๐ŸŸจ Weightlifting ๐ŸŸจ

SNATCH FOCUS

๐ŸŸซ The Late Club ๐ŸŸซ

Part A - 24.3

TBA

Part B - Optional strength

3RFQ

8 Glute ham raises

12/12 Poliquin step downs

30-40sec/side Copenhagen plank

8/8 Powell raises

๐Ÿ”บ Friday 15th March๐Ÿ”บ

๐ŸŸฆ CrossFit ๐ŸŸฆ

Skill / Strength

Efficiency of WOD movements

WOD - BENCHMARK // 24.3

TBA

๐Ÿ”บ Saturday 16th March๐Ÿ”บ

๐ŸŸช Sweat ๐ŸŸช

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

1) 10-15 cal bike

2) 30 double-unders + max sit ups in remaining time

Rest 2:00

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

1) 10-15 cal row

2) 30 double-unders + max alt DB snatches in remaining time

๐ŸŸฆ CrossFit ๐ŸŸฆ

Skill / Strength

Efficiency of WOD movements

WOD

Complete as many reps as possible in 20 minutes with a partner:

Part A -

10 sumo deadlift high pulls (35/25 kg) (30/20 kg) (20/15 kg)

10 wall-balls

โ€“ Each partner completes a full round before switching.

Part B -

Max calories on the bike

๐ŸŸจ Weightlifting ๐ŸŸจ

CLEAN AND JERK FOCUS

๐Ÿ”บSunday 17th March๐Ÿ”บ

๐ŸŸช Sweat ๐ŸŸช

Working for :45 and resting for 0:15, alternate for a total of 5 rounds on each movement:

1) AMRAP single-under crossovers

2) AMRAP wall-balls

3) AMRAP ring rows

4) Rest

๐ŸŸฆ CrossFit ๐ŸŸฆ

Skill / Strength

Post-workout

Accumulate:

3:00 superman hold

โ€“ Perform on the floor or a GHD.

WOD

Tier 1 -

25-20-15-10-5 reps for time of:

Box jumps (24/20 in)

Sit-ups

Ring dips

Tier 2 -

25-20-15-10-5 reps for time of:

Box jumps (24/20 in)

Sit-ups

15-12-9-6-3

Jumping ring dips

Tier 3 -

20-15-10-5 reps for time of:

Box jumps or step-ups (20/12 in)

Sit-ups

12-9-6-3

Foot-assisted ring dips

๐ŸŸฉ Engine ๐ŸŸฉ

HERO WORKOUT // HANSEN

Complete 5 rounds for time:

30 kettlebell swings

30 burpees

30 sit-ups (GHD/abmat)

W/C 4TH MARCH 2024

๐Ÿ“ PROGRAMME FOR THE WEEK ๐Ÿ“

๐Ÿ”บ Monday 4th March๐Ÿ”บ

๐ŸŸฆ CrossFit ๐ŸŸฆ

Skill / Strength

Efficiency of WOD movements

WOD - BENCHMARK // 24.1

Tier 1 - RXโ€™d

For time:

21 dumbbell snatches, arm 1 (22.5/15 kg)

21 lateral burpees over the dumbbell

21 dumbbell snatches, arm 2

21 lateral burpees over the dumbbell

15 dumbbell snatches, arm 1

15 lateral burpees over the dumbbell

15 dumbbell snatches, arm 2

15 lateral burpees over the dumbbell

9 dumbbell snatches, arm 1

9 lateral burpees over the dumbbell

9 dumbbell snatches, arm 2

9 lateral burpees over the dumbbell

Tier 2 - Scaled

For time:

21 dumbbell snatches, arm 1 (15/10 kg)

21 lateral burpees over the dumbbell

21 dumbbell snatches, arm 2

21 lateral burpees over the dumbbell

15 dumbbell snatches, arm 1

15 lateral burpees over the dumbbell

15 dumbbell snatches, arm 2

15 lateral burpees over the dumbbell

9 dumbbell snatches, arm 1

9 lateral burpees over the dumbbell

9 dumbbell snatches, arm 2

9 lateral burpees over the dumbbell

Tier 3 - Foundations

For time:

21 dumbbell snatches, arm 1 (10/7.5 kg)

21 lateral burpees over the dumbbell

21 dumbbell snatches, arm 2

21 lateral burpees over the dumbbell

15 dumbbell snatches, arm 1

15 lateral burpees over the dumbbell

15 dumbbell snatches, arm 2

15 lateral burpees over the dumbbell

9 dumbbell snatches, arm 1

9 lateral burpees over the dumbbell

9 dumbbell snatches, arm 2

9 lateral burpees over the dumbbell

*The load is a suggested starting point. If you are completing all the workouts in the Foundations division, you are free to decrease or increase the load as your skill level allows.

Alternative WOD

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

250/200-m row

20 KB goblet reverse lunges

15 sit ups

๐ŸŸฉ Engine ๐ŸŸฉ

4 sets for time:

800-m run

โ€“ Rest 3:00 between sets.

๐ŸŸซ The Late Club ๐ŸŸซ

๐Ÿ”บ Tuesday 5th March๐Ÿ”บ

๐ŸŸฆ CrossFit ๐ŸŸฆ

Skill / Strength

Every minute on the minute for 8:00 complete:

2 deadlifts

โ€“ Build to a heavy set of 2 reps.

WOD - BENCHMARK // FREESTYLE DIANE

Tier 1 -

For time:

45 deadlifts (102.5/70 kg)

45 handstand push-ups

Tier 2 -

For time:

45 deadlifts (70/47.5 kg)

45 pike push-ups

Tier 3 -

For time:

45 deadlifts (35/25 kg)

45 double-DB push presses (10/5 kg)

๐ŸŸช Sweat ๐ŸŸช

Every 4:00 for 5 rounds complete:

400-m run

15 KB swings

12 KB goblet squats

๐ŸŸฅ Gymnastics ๐ŸŸฅ

Part A - Full body prehab

Part B - Strength

3 sets

5 bench press @ 80-84%

8-12/side single arm DB row

Part B - Conditioning

4 rounds

20/15 (cal) Bike @ comfortably hard

2 โ€“ 4 rope climbs

20/15 (cal) Bike @ comfortably hard

Big set of Handstand push-ups (kipping/wall-facing/strict)

Start a new round every 5:00

๐Ÿ”บ Wednesday 6th March ๐Ÿ”บ

๐ŸŸฆ CrossFit ๐ŸŸฆ

Skill / Strength

Accumulate:

50 alternating DB renegade rows

โ€“ Use workout load.

WOD

Tier 1 -

3 rounds for time:

400-m run

21 knees-to-elbows

12 double-DB hang squat cleans (22.5/15 kg)

Tier 2 -

3 rounds for time:

400-m run

21 knees-to-armpits

12 double-DB hang squat cleans (15/10 kg)

Tier 3 -

3 rounds for time:

200-m run

12 hanging knee raises

12 double-DB hang squat cleans (10/5 kg)

๐ŸŸฉ Engine ๐ŸŸฉ

Every 4:00 for 5 rounds:

500/400-m row

โ€“ Rest with the remaining time in the interval.

โ€“ Score is slowest interval.

๐Ÿ”บ Thursday 7th March ๐Ÿ”บ

๐ŸŸฆ CrossFit ๐ŸŸฆ

Skill / Strength

Snatch, clean, or jerk:

4 sets of 5 reps at 50-60%

3 sets of 4 reps at 60-70%

WOD

Tier 1 -

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

2 chest-to-bar pull-ups

2 burpee box jump-overs (24/20 in)

4 chest-to-bar pull-ups

4 burpee box jump-overs

6 chest-to-bar pull-ups

6 burpee box jump-overs

โ€ฆ continue to add 2 reps to each movement in the sequence until time expires.

Tier 2 -

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

2 chin-over-bar pull-ups

2 burpee box jump-overs (24/20 in)

4 chin-over-bar pull-ups

4 burpee box jump-overs

6 chin-over-bar pull-ups

6 burpee box jump-overs

โ€ฆ continue to add 2 reps to each movement in the sequence until time expires.

Tier 3 -

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

2 ring rows

2 burpee box step-overs (20/12 in)

4 ring rows

4 burpee box step-overs

6 ring rows

6 burpee box step-overs

โ€ฆ continue to add 2 reps to each movement in the sequence until time expires.

๐ŸŸจ Weightlifting ๐ŸŸจ

Snatch focus

๐ŸŸซ The Late Club ๐ŸŸซ

Part A - Open 24.2 - TBA

Part B - Optional strength

3RFQ

8 Glute ham raises

12/12 Poliquin step downs

30sec/side Copenhagen plank

8/8 Powell raises

๐Ÿ”บ Friday 8th March ๐Ÿ”บ

๐ŸŸฆ CrossFit ๐ŸŸฆ

Skill / Strength

Efficiency of WOD movements

WOD - BENCHMARK // 24.2

TBA - RX, scaled, foundations, masters

๐Ÿ”บ Saturday 9th March ๐Ÿ”บ

๐ŸŸช Sweat ๐ŸŸช

Every 2:30 for 5 rounds complete:

10 DB box step overs

200-m run

Straight intoโ€ฆ

Every 2:30 for 5 rounds complete:

15 wall-balls

200-m row

๐ŸŸฆ CrossFit ๐ŸŸฆ

Skill / Strength

Efficiency of WOD movements

WOD

In pairs, complete the following for time:

100 thrusters (50/35 kg) (35/25 kg) (20/15 kg)

* Every time you switch: 10 synchro sit ups

100 bike cals

* Every time you switch: 10 synchro squat jumps

๐ŸŸจ Weightlifting ๐ŸŸจ

Clean and jerk focus

๐Ÿ”บSunday 10th March๐Ÿ”บ

๐ŸŸช Sweat ๐ŸŸช

Every 5:00 for 4 rounds complete:

200/150-m row

15 burpees over the rower

200/150-m row

15 sit ups

๐ŸŸฆ CrossFit ๐ŸŸฆ

Skill / Strength

On a 8:00 clock:

Build to a heavy 1-rep power snatch

WOD

Tier 1 -

3 rounds for time:

90 air squats

30 Russian KB swings (16/24 kg)

10 power snatches (43/61 kg)

Tier 2 -

3 rounds for time:

60 air squats

20 Russian KB swings (16/24 kg)

10 power snatches (34/52 kg)

Tier 3 -

3 rounds for time:

30 air squats

20 Russian KB swings (8/12 kg)

10 power snatches (15/20 kg)

๐ŸŸฉ Engine ๐ŸŸฉ

10 sets for calories:

:30 bike at 60 RPMs

:20 bike at 70 RPMs

:10 bike at 80+ RPMs

1:00 bike sub 60 RPMs

W/C 26TH FEBRUARY 2024

๐Ÿ“ PROGRAMME FOR THE WEEK ๐Ÿ“

ITโ€™S OPEN WEEK! ๐Ÿ’ฅ

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 โ€œrepeatโ€ on the following Monday, this will also include an alternative.

๐ŸŸจ Weightlifting ๐ŸŸจ

Rach will post up a separate introduction to the new weightlifting cycle on Monday. ๐Ÿ’ซ

๐Ÿ”บ Monday 26th February๐Ÿ”บ

๐ŸŸฆ CrossFit ๐ŸŸฆ

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)

๐ŸŸฉ Engine ๐ŸŸฉ

3 rounds for time:

300-m run

โ€“ Rest :30

200-m run

โ€“ Rest 1:00

100-m run

โ€“ Rest 1:30

๐ŸŸซ The Late Club ๐ŸŸซ

Dan Brothwood to post

๐Ÿ”บ Tuesday 27th February๐Ÿ”บ

๐ŸŸฆ CrossFit ๐ŸŸฆ

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

๐ŸŸช Sweat ๐ŸŸช

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

๐ŸŸฅ Gymnastics ๐ŸŸฅ

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 โ€“ 3 โ€“ 2 โ€“ 1 rope climbs

12 โ€“ 9 โ€“ 6 โ€“ 3 wall walks

24 โ€“ 18 โ€“ 12 โ€“ 6 T2B

๐Ÿ”บ Wednesday 28th February๐Ÿ”บ

๐ŸŸฆ CrossFit ๐ŸŸฆ

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 โ€œscaledโ€ wall walks

๐ŸŸฉ Engine ๐ŸŸฉ

Every 3:00 for 10 sets:

250-m row

๐Ÿ”บ Thursday 29th February๐Ÿ”บ

๐ŸŸฆ CrossFit ๐ŸŸฆ

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)

โ€“ 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)

โ€“ 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)

โ€“ 1 shuttle run = 25 ft down/25 ft back

๐ŸŸซ The Late Club ๐ŸŸซ

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

๐Ÿ”บ Friday 1st March๐Ÿ”บ

๐ŸŸฆ CrossFit ๐ŸŸฆ

Skill / Strength

Efficiency of WOD movements

WOD - OPEN WORKOUT 24.1

TBA

๐Ÿ”บ Saturday 2nd March๐Ÿ”บ

๐ŸŸช Sweat ๐ŸŸช

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.

๐ŸŸฆ CrossFit ๐ŸŸฆ

Skill / Strength

Every minute on the minute for 8:00:

2 front squats

โ€“ 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

โ€“ 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

โ€“ 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

โ€“ Split thrusters and run as needed.

๐Ÿ”บSunday 3rd March๐Ÿ”บ

๐ŸŸช Sweat ๐ŸŸช

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

๐ŸŸฆ CrossFit ๐ŸŸฆ

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)

๐ŸŸฉ Engine ๐ŸŸฉ

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

๐Ÿ“ PROGRAMME FOR THE WEEK ๐Ÿ“

๐Ÿ”บ Monday 19th February๐Ÿ”บ

๐ŸŸฆ CrossFit ๐ŸŸฆ

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

๐ŸŸฉ Engine ๐ŸŸฉ

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.

๐ŸŸซ The Late Club ๐ŸŸซ

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

๐Ÿ”บ Tuesday 20th February๐Ÿ”บ

๐ŸŸฆ CrossFit ๐ŸŸฆ

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

โ€“ 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

โ€“ 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

โ€“ Rest 2:00 between rounds.

๐ŸŸช Sweat ๐ŸŸช

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

100-m run

Then AMRAP ofโ€ฆ

7 down ups

5 single DB/KB deadlifts

3 single DB/KB squat cleans

๐ŸŸฅ Gymnastics ๐ŸŸฅ

FINAL WEEK OF THIS STRENGTH CYCLE ๐Ÿ”

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)

๐Ÿ”บ Wednesday 21st February๐Ÿ”บ

๐ŸŸฆ CrossFit ๐ŸŸฆ

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

๐ŸŸฉ Engine ๐ŸŸฉ

Complete the following for time:

5000-m row

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

๐Ÿ”บ Thursday 22nd February๐Ÿ”บ

๐ŸŸฆ CrossFit ๐ŸŸฆ

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

๐ŸŸจ Weightlifting ๐ŸŸจ

DELOAD WEEK BEFORE NEW CYCLE ๐Ÿ”

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

๐ŸŸซ The Late Club ๐ŸŸซ

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

๐Ÿ”บ Friday 23rd February๐Ÿ”บ

๐ŸŸฆ CrossFit ๐ŸŸฆ

Skill / Strength

4 sets:

10 kettlebell snatches/arm

15 GHD sit-ups

10 left-arm kettlebell overhead lunges

10 right-arm kettlebell overhead lunges

โ€“ 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

๐Ÿ”บ Saturday 24th February๐Ÿ”บ

๐ŸŸช Sweat ๐ŸŸช

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

๐ŸŸฆ CrossFit ๐ŸŸฆ

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

๐ŸŸจ Weightlifting ๐ŸŸจ

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

๐Ÿ”บSunday 25th February๐Ÿ”บ

๐ŸŸช Sweat ๐ŸŸช

Complete 4 rounds for max reps of:

1:00 row cal

1:00 double DB push press

1:00 walking lunge

1:00 rest

๐ŸŸฆ CrossFit ๐ŸŸฆ

Skill / Strength

โ€œTabataโ€ 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

๐ŸŸฉ Engine ๐ŸŸฉ

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

๐Ÿ“ PROGRAMME FOR THE WEEK ๐Ÿ“

๐Ÿ”บ Monday 12th February๐Ÿ”บ

๐ŸŸฆ CrossFit ๐ŸŸฆ

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)

๐ŸŸฉ Engine ๐ŸŸฉ

2 sets for total time:

200-m run

400-m run

800-m run

100-m sprint

โ€“ Rest 1:00 between each distance.

โ€“ 23:00-30:00 (including rest).

โ€“ Run each distance as hard as you would in a workout. Donโ€™t pace the distance just because you know what is next.

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

โ€“ 200 in :45-1:15.

โ€“ 400 in 1:15-1:45.

โ€“ 800 in 3:00-4:00.

โ€“ 100 in :15-:30.

๐ŸŸซ The Late Club ๐ŸŸซ

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

๐Ÿ”บ Tuesday 13th February๐Ÿ”บ

๐ŸŸฆ CrossFit ๐ŸŸฆ

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

๐ŸŸช Sweat ๐ŸŸช

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

๐ŸŸฅ Gymnastics ๐ŸŸฅ

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

๐Ÿ”บ Wednesday 14th February๐Ÿ”บ

๐ŸŸฆ CrossFit ๐ŸŸฆ

Skill / Strength

Every minute on the minute for 5:00 complete:

3 overheads squats from the floor

WOD - BENCHMARK โ€œNANCYโ€

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

๐ŸŸฉ Engine ๐ŸŸฉ

Every minute on the minute for 20:00:

15/12 Echo Bike calories

๐Ÿ”บ Thursday 15th February๐Ÿ”บ

๐ŸŸฆ CrossFit ๐ŸŸฆ

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)

๐ŸŸจ Weightlifting ๐ŸŸจ

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

๐ŸŸซ The Late Club ๐ŸŸซ

Part A - 10-minute AMRAP

50/35 cal row

40 wall-balls @ 9/6kg, 10โ€ฒ 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

๐Ÿ”บ Friday 16th February๐Ÿ”บ

๐ŸŸฆ CrossFit ๐ŸŸฆ

Skill / Strength

Efficiency of WOD movements

WOD - BENCHMARK โ€œJACKIEโ€ INTO THRUSTER EMOM

Tier 1 & 2 -

From 0:00-12:00 complete โ€œJackieโ€:

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%

โ€“ Use 60% of the EMOM 1-rep-max.

Tier 3 -

From 0:00-12:00 complete โ€œJackieโ€:

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)

๐Ÿ”บ Saturday 17th February๐Ÿ”บ

๐ŸŸช Sweat ๐ŸŸช

๐ŸŸฆ CrossFit ๐ŸŸฆ

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

๐ŸŸจ Weightlifting ๐ŸŸจ

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

๐Ÿ”บSunday 18th February๐Ÿ”บ

๐ŸŸช Sweat ๐ŸŸช

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

๐ŸŸฆ CrossFit ๐ŸŸฆ

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

โ€“ Rest 2:00 between rounds.

โ€“ Use two DBs.

Tier 2 -

5 rounds for time:

1 rope climb (15 ft)

10 devils presses (15/20 lb)

1 rope climb

โ€“ Rest 2:00 between rounds.

โ€“ 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

โ€“ Rest 2:00 between rounds.

โ€“ Use one KB.

๐ŸŸฉ Engine ๐ŸŸฉ

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

๐Ÿ“ PROGRAMME FOR THE WEEK ๐Ÿ“

๐Ÿ”บ Monday 5th February๐Ÿ”บ

๐ŸŸฆ CrossFit ๐ŸŸฆ

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

๐ŸŸฉ Engine ๐ŸŸฉ

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

๐ŸŸซ The Late Club ๐ŸŸซ

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

๐Ÿ”บ Tuesday 6th February๐Ÿ”บ

๐ŸŸฆ CrossFit ๐ŸŸฆ

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, 12โ€ฆ

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, 12โ€ฆ

Sit ups

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

๐ŸŸช Sweat ๐ŸŸช

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

๐ŸŸฅ Gymnastics ๐ŸŸฅ

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

๐Ÿ”บ Wednesday 7th February๐Ÿ”บ

๐ŸŸฆ CrossFit ๐ŸŸฆ

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)

๐ŸŸฉ Engine ๐ŸŸฉ

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

๐Ÿ”บ Thursday 8th February๐Ÿ”บ

๐ŸŸฆ CrossFit ๐ŸŸฆ

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

๐ŸŸจ Weightlifting ๐ŸŸจ

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

๐ŸŸซ The Late Club ๐ŸŸซ

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

๐Ÿ”บ Friday 9th February๐Ÿ”บ

๐ŸŸฆ CrossFit ๐ŸŸฆ

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)

โ€“ 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)

โ€“ Use one DB.

Tier 3 -

For time:

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

400-m run

100-ft walking lunge

๐Ÿ”บ Saturday 10th February๐Ÿ”บ

๐ŸŸช Sweat ๐ŸŸช

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

400-m run

20 DB push press

40 air squats

200-m run

๐ŸŸฆ CrossFit ๐ŸŸฆ

Skill / Strength

Efficiency of WOD movements

WOD - HERO WOD - โ€œNEILDโ€

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

๐ŸŸจ Weightlifting ๐ŸŸจ

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

๐Ÿ”บSunday 11th February๐Ÿ”บ

๐ŸŸช Sweat ๐ŸŸช

Complete 27-21-15-9 reps of:

Alternating DB snatch

DB goblet squat

Push ups

Complete a 200-m row after each section

๐ŸŸฆ CrossFit ๐ŸŸฆ

Skill / Strength

For load:

Back squat

3-3-3-3-3+

โ€“ 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

๐ŸŸฉ Engine ๐ŸŸฉ

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