📝 PROGRAMME FOR THE WEEK 📝
🔺 Monday 22nd April🔺
🟦 CrossFit 🟦
Skill / Strength
Welcome to week 8️⃣ of our strength cycle.
This is the final week of this cycle and it is considered a de-load week.
Next week, we take a break from a structured cycle and then return on the week of May 6th.
For load:
Snatch, clean, or jerk:
2 sets of 5 reps at 50-60%
3 sets of 4 reps at 60-70%
2 sets of 3 reps 65-75%
WOD
Tier 1 -
As many rounds as possible in 10 minutes of:
10 thrusters (52.5/35 kg)
10 power snatches
Tier 2 -
As many rounds as possible in 10 minutes of:
10 thrusters (35/25 kg)
10 power snatches
Tier 3 -
As many rounds as possible in 10 minutes of:
7 thrusters (20/15 kg)
7 hang power snatches
🟩 Engine 🟩
Every 5:00 x 3 rounds:
800-m run
then…
Every 3:00 x 5 rounds:
400-m run
🟫 The Late Club 🟫
DB to post
🔺 Tuesday 23rd April 🔺
🟦 CrossFit 🟦
Skill / Strength
Pre-workout:
Every minute on the minute for 6:00:
:15 skipping skill practice
WOD
Tier 1 -
5 rounds for time:
20 box jump-overs (24/20 in)
20 push-ups
20 pull-ups
Tier 2 -
4 rounds for time:
20 box jump-overs (24/20 in)
20 push-ups
15 pull-ups
Tier 3 -
3-4 rounds for time:
15 box jump-overs (20/12 in)
15 hand-elevated push-ups
15 ring rows
Accessory
Accumulate:
3:00 L-sit hold
🟪 Sweat 🟪
Working for 2:00, resting for 1:00 for a total of 4 rounds complete as many reps as possible of:
4/4 single arm DB hang clean and jerk
8 goblet squats
8 burpees
Working for 2:00, resting for 1:00 for a total of 4 rounds complete as many reps as possible of:
8 alternating DB snatch
4/4 single arm DB thruster
8 burpees
🟥 Gymnastics 🟥
🌟 BRAND NEW STRENGTH CYCLE 🌟
Part A - Ring flow/prep
Part B - Strength
Close grip bench press – 18-24 @ 78-82%
Strict chin up – 18-24 @ 78-82%
Part C - Conditioning
“DIY” skill work – 16:00 EMOM
1) Complex gymnastics movement – 1 to 8 reps
2) Barbell/DB movement – 5 to 15 reps
3) Simple gymnastics movement – 5 to 15 reps
4) REST or easy bike / row
Example ⬇️
1) 6 ring muscle-ups
2) 8 push jerks @ 70kg
3) 14 box jumps
4) REST
🔺 Wednesday 24th April🔺
🟦 CrossFit 🟦
Skill / Strength
Post-workout:
1:00 max-rep power cleans
– Use 75% of your heaviest set of the day.
WOD
Tier 1, 2 & 3
For load:
3-3-3-3-3-3-3
Power clean
Complete a 200-m run after each set
🟩 Engine 🟩
2 rounds for reps of:
3:00 toes-to-bar/hanging knee raises/sit ups
3:00 kettlebell swings
3:00 calorie row
– Run 400 m at the start of each 3:00 interval.
🔺 Thursday 25th April🔺
🟦 CrossFit 🟦
Skill / Strength
Post-workout:
1 set:
30 V-ups
40 tuck-ups
50 hollow rocks
WOD
Tier 1 -
For time:
50-40-30
Wall-balls (9/6 kg) (10/9 ft)
5-4-3
Strict muscle-ups
Tier 2 -
For time:
50-40-30
Wall-balls (9/6 kg) (10/9 ft)
5-4-3
Low-ring muscle-up transitions
Tier 3 -
For time:
30-20-10
Wall-ball shots (4/2 kg) (10/9 ft)
5-4-3
Foot-assisted strict pull-ups
Foot-assisted strict ring dips
🟫 The Late Club 🟫
A - In a 10-minute window
Bike for distance*
* Every 2-minutes (0:00 / 2:00 / 4:00 / 6:00 / 8:00):
5 DB Devils presses @ 2 x 22.5/15 kg
– Rest 4:00 before part B –
B - In a 10-minute window
Bike for distance*
* Every 2-minutes (0:00 / 2:00 / 4:00 / 6:00 / 8:00):
7 DB Thrusters @ 2 x 22.5/15 kg
35 Double-unders
– Rest 4:00 before part C –
C - In a 10-minute window
Bike for distance**
* Every 2-minutes (0:00 / 2:00 / 4:00 / 6:00 / 8:00):
10 DB Hang power cleans and jerks @ 2 x 22.5/15 kg
10 Toes-to-rings
🔺 Friday 26th April🔺
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD
Tier 1 -
7 x 1:00 rounds of:
21 double-unders
7 burpees
Max-reps deadlifts (142.5/102.5 kg)
– Rest 2:00 between rounds.
Tier 2 -
7 x 1:00 rounds of:
15 double-unders
5 burpees
Max-reps deadlifts (102.5/85 kg)
– Rest 2:00 between rounds.
Tier 3 -
7 x 1:00 rounds of:
21 single-unders
3 burpees
Max-reps deadlifts (60/42.5 kg)
– Rest 2:00 between rounds.
🔺 Saturday 27th April🔺
🟪 Sweat 🟪
In a “death by” style, every minute on the minute complete:
2 air squats
2 burpees
Add 1 rep each minute until you can no longer finish the work in 1:00
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD
In pairs, in a “you go, I go” style, complete the following for time:
2000-m row
100 alternating DB hang clean and jerk
300 double unders
100 alternating DB Snatch
50 handstand push ups/push ups/DB variations
2000-m row
🔺Sunday 28th April 🔺
🟪 Sweat 🟪
Every 4:00 for 5 sets:
200-m run
6 DB burpees
9 DB hang power cleans
12 DB goblet lunges
200-m run
🟦 CrossFit 🟦
Skill / Strength
Every 2:00 for 5 sets:
3 shoulder presses
3 push jerks
– Build to a heavy complex.
– Take the bar from the floor.
WOD
Tier 1 -
3 rounds for time:
30 alternating single-leg squats
15 push jerks (42.5/30 kg)
Tier 2 -
3 rounds for time:
20 alternating single-leg squats
15 push jerks (42.5/30 kg)
Tier 3 -
3 rounds for time:
20 alternating forward step lunges
15 push jerks (20/15 kg)
🟩 Engine 🟩
3 rounds, each for time:
50 air squats
400-m run
30 kettlebell swings
200-m run
100-ft bear crawl
Rest 2:00 b/t rounds
