๐ PROGRAMME FOR THE WEEK ๐
๐บ Monday 4th March๐บ
๐ฆ CrossFit ๐ฆ
Skill / Strength
Efficiency of WOD movements
WOD - BENCHMARK // 24.1
Tier 1 - RXโd
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
๐ฉ Engine ๐ฉ
4 sets for time:
800-m run
โ Rest 3:00 between sets.
๐ซ The Late Club ๐ซ
๐บ Tuesday 5th March๐บ
๐ฆ CrossFit ๐ฆ
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)
๐ช Sweat ๐ช
Every 4:00 for 5 rounds complete:
400-m run
15 KB swings
12 KB goblet squats
๐ฅ Gymnastics ๐ฅ
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
๐บ Wednesday 6th March ๐บ
๐ฆ CrossFit ๐ฆ
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)
๐ฉ Engine ๐ฉ
Every 4:00 for 5 rounds:
500/400-m row
โ Rest with the remaining time in the interval.
โ Score is slowest interval.
๐บ Thursday 7th March ๐บ
๐ฆ CrossFit ๐ฆ
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
โฆ 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
โฆ 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
โฆ continue to add 2 reps to each movement in the sequence until time expires.
๐จ Weightlifting ๐จ
Snatch focus
๐ซ The Late Club ๐ซ
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
๐บ Friday 8th March ๐บ
๐ฆ CrossFit ๐ฆ
Skill / Strength
Efficiency of WOD movements
WOD - BENCHMARK // 24.2
TBA - RX, scaled, foundations, masters
๐บ Saturday 9th March ๐บ
๐ช Sweat ๐ช
Every 2:30 for 5 rounds complete:
10 DB box step overs
200-m run
Straight intoโฆ
Every 2:30 for 5 rounds complete:
15 wall-balls
200-m row
๐ฆ CrossFit ๐ฆ
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
๐จ Weightlifting ๐จ
Clean and jerk focus
๐บSunday 10th March๐บ
๐ช Sweat ๐ช
Every 5:00 for 4 rounds complete:
200/150-m row
15 burpees over the rower
200/150-m row
15 sit ups
๐ฆ CrossFit ๐ฆ
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)
๐ฉ Engine ๐ฉ
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