📝 PROGRAMME FOR THE WEEK 📝
🔺 Monday 29th April🔺
🟦 CrossFit 🟦
Skill / Strength
10 sets:
:30 max-reps strict handstand push-ups
1:00 rest.
WOD
Tier 1 -
Every minute on the minute for 12:00:
Odd min | 2 legless rope climbs
Even min | Max-reps devils presses (15/10 kg)
Tier 2 -
Every minute on the minute for 12:00:
Odd min | 1 rope climb
Even min | Max-reps devils presses (10/5 kg)
Tier 3 -
Every minute on the minute for 12:00:
Odd min | 4 pull-to-stands
Even min | Max-reps devils presses (10/5 kg)
🟩 Engine 🟩
10 sets for time:
300/225-m row
Rest 1:00 between efforts.
🟫 The Late Club 🟫
Part A - W3D1 of press programme
Part B - For time:
15 power clean and jerks (85/60 kg)
30 chest-to-bar pull ups
45 wall-balls (9/6 kg) (10 ft)
60/45 row cals
45 wall-balls
30 chest-to-bar pull ups
15 power clean and jerks
(< 18:00)
Part C - 3 supersets:
8-10 DB bench press
10-12 seated DB press
12-15 seated rear delt fly
🔺 Tuesday 30th April🔺
🟦 CrossFit 🟦
Skill / Strength
6 sets for load:
1 clean pull
1 hang power clean
1 hang squat clean
– All hang reps start from above the knee.
2 drop sets:
1 complex at 95%
1 complex at 90%
WOD
Tier 1 -
For time:
800-m run
36 dumbbell front rack lunges (22.5/15 kg)
600-m run
24 dumbbell front rack lunges
400-m run
12 dumbbell front rack lunges
200-m run
– Use two DBs.
Tier 2 -
For time:
800-m run
36 dumbbell front rack lunges (15/10 kg)
600-m run
24 dumbbell front rack lunges
400-m run
12 dumbbell front rack lunges
200-m run
– Use two DBs.
Tier 3 -
For time:
400-m run
24 dumbbell front rack lunges (10/5 kg)
400-m run
12 dumbbell front rack lunges
200-m run
6 dumbbell front rack lunges
200-m run
– Use two DBs.
🟪 Sweat 🟪
Working for 1:30, resting for 1:30, for a total of 8 rounds complete as many rounds and reps as possible:
3 DB devils press
5 DB thrusters
7 burpees
🟥 Gymnastics 🟥
Part A - Full body prehab
Part B - Strength
Close grip bench press – 18-24 @ 78-84%
Strict chin up – 18-24 @ 78-84%
Part C - Conditioning
“DIY” (Do It Yourself) 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 Assault bike / row
🔺 Wednesday 1st May🔺
🟦 CrossFit 🟦
Skill / Strength
For load:
5 sets:
10 deadlifts
WOD
Tier 1 & 2 -
5 rounds:
:30 row
:30 push-ups
Rest 2:00
– Score is total calories and push-up reps.
Tier 3 -
5 rounds:
:30 row
:30 hand-elevated push-ups
Rest 2:00
– Score is total calories and push-up reps.
🟩 Engine 🟩
6 sets for time:
800-m run
Rest 2:30 between efforts.
🔺 Thursday 2nd May🔺
🟦 CrossFit 🟦
Skill / Strength
7 sets:
3 weighted pull-ups
– Rest 1:00-2:00 between sets.
WOD
Tier 1 -
6 rounds for time:
9 hang squat cleans (70/47.5 kg)
6 bar muscle-ups
Tier 2 -
6 rounds for time:
9 hang squat cleans (52.5/35 kg)
2 bar muscle-ups
– Bar muscle-ups can be singles.
Tier 3 -
6 rounds for time:
9 hang power cleans (35/25 kg)
6 jumping chest-to-bar pull-ups
🟫 The Late Club 🟫
Part A - 3 rounds for time:
21/15 cal bike
15 deadlifts (125/85 kg)
9 ring muscle ups
Part B - 21-15-9:
Row cals
Handstand push ups
GHD sit ups
Part C - 3 rounds for quality:
30-40 seconds/side Copenhagen plank
8-12 seated good morning
8-12/side KB side leans
🔺 Friday 3rd May🔺
🟦 CrossFit 🟦
Skill / Strength
Every minute on the minute for 8:00:
Min. 1 | :30 strict toes-to-bars
Min. 2 | 5-10 strict ring dips
WOD
Tier 1 -
For time:
80 DB box step-ups (24/20 in) (22.5/15 kg)
– Every minute on the minute, starting at :00, perform 20 double-unders.
– Use two dumbbells.
Tier 2 -
For time:
80 DB box set-ups (24/20 in) (15/12.5 kg)
– Every minute on the minute, starting at :00, perform 10 double-unders.
– Use two dumbbells.
Tier 3 -
For time:
60 DB box set-ups (20/12 in) (10/5 kg)
– Every minute on the minute, starting at :00, perform 20 single-unders.
– Use two dumbbells.
🔺 Saturday 4th May🔺
🟪 Sweat 🟪
Every 2:30 for 5 sets:
50 double unders
10 reverse lunges
5 hand release push ups
10 reverse lunges
Rest 2:30
Every 2:30 for 5 sets:
10 burpees
10 sit ups
10 air squats
10 sit ups
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD
Complete as many rounds and reps as possible in 24:00 with a partner:
24 Russian KB swings (32/24 kg) (24/16 kg) (12/8 kg)
12 handstand push-ups / 9 handstand push ups / 9 double-KB presses
200-m farmers carry
– Share workload as desired.
– Use two KBs for the farmers carry; go out together and trade as needed.
🔺Sunday 5th May🔺
🟪 Sweat 🟪
Every minute on the minute for 24:00 alternate between:
Min. 1 - Max alternating DB hang power cleans
Min. 2 - Max DB shoulder to overhead (left)
Min. 3 - Max goblet squats
Min. 4 - Max DB shoulder to overhead (right)
Min. 5 - Max 25 ft shuttle runs
Min. 6 - Rest
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD
Tier 1, 2 & 3 -
Every minute of the minute for 20:00:
1 power snatch
1 hang power snatch
– Build in load, prioritising mechanics.
🟩 Engine 🟩
4 rounds, each for time:
400-m run
20 DB deadlifts
120 ft DB overhead carry
30 push ups
120 ft DB overhead carry
Rest 1:00 between each round.
