Saturday 161001

CrossFit

Individual

Barbell/Technique

  • Clean and Jerk* – Doubles at 60, 70, 75 and 80%, then to a heavy single for the day.

*All sets are drop from the top. Heavy doesn’t mean max!

Team or Solo Workout

Choose ONE of the following

1) Team Workout

Teams of 3:

AMRAP 25:

  • 600m Run (50m max per athlete)
  • 50 CJ @ 45/30
  • 600m Run (50m max per athlete)
  • 50 CJ @ 60/40
  • 600m Run (50m max per athlete)
  • 50 CJ @ 70/47.5
  • 600m Run (50m max per athlete)
  • Max CJ @ 85/60

2) Solo Workout (Benchmark Workout)

“Abbate”

For time:

  • 1600m Run
  • 21 Clean & Jerks @70/47.5
  • 800m Run
  • 21 Clean & Jerks @70/47.5
  • 1600m Run

 

Friday 160930

CrossFit

Individual

Barbell/Strength/Technique

Choose ONE of the following and complete in 15mins:

  • Snatch, Back Squat or Deadlift – Doubles at 60, 70, 75 and 80%, then to a heavy single for the day.

* Heavy doesn’t mean max! If working technique no higher than 70% today.

Team Workout

In teams of 3 complete:

30 Rounds of:

  • 7 Cal Row
  • 7 Pull-ups
  • 7 Thrusters @ 43/29kg

Each team member must complete a full round before they can rest. As soon as a team member completes their pull ups the next team member can begin their row and start their round.

 

 

 

 

 

Thursday 160929

CrossFit

The next three days will have variations to regular programming as Friday and Saturday will be geared around partner workouts and longer WOD’s due to the Grand Final, the public holiday and the CrossFit Level 1 course.

Conditioning

AMRAP 18 Ladder:

3-6-9-12-15-18-21-27….etc

  • Push Ups
  • Box Jump Overs @ 24/20
  • Toes To Bar

Skills – (optional)

Choose two “Goats” to work on today.

EMOM 10:

  • Odd Minutes – “Goat” #1
  • Even Minutes – “Goat” #2

“Goat” – CrossFit slang for a movement we have difficulty with.

Examples: Double-Unders, Ring Dips, Overhead Squats.

Rest or Active Recovery Day

For athletes training 5-6 days a week today is not a training day it should be used for either rest or active recovery. If you have already had a rest day you can use today as a make up day.


Strength

Barbell

  • Snatch – work up to heavy double

Strength 

Deadlift – 3’s (week 3)

  • 1 x 5 @ 50%
  • 1 x 3 @ 60%
  • 1 x 2 @ 70%
  • 1 x 1 @ 75%
  • 1 x 1 @ 80%
  • 1 x 1 @ 85%
  • 1 x 3+ @ 90%

Accessory Work

  • Box Squat – 3 x 10
  • Partner Glute Ham Raises – 3 x 10

 

Wednesday 160928

CrossFit 

Performance

FT:

1 Round:

  • 800m Run
  • 80 Double-unders
  • 21 Hang Power Cleans @ 60/40kg

2 Rounds:

  • 400m Run
  • 40 Double-unders
  • 15 Hang Power Cleans @ 60/40kg

3 Rounds:

  • 200m Run
  • 20 Double-unders
  • 9 Hang Power Cleans @ 60/40kg

Fitness

FT:

1 Round of:

  • 800m Run
  • 80 DU/160 SU
  • 40 Ball Slams @ 9/6

2 Rounds of:

  • 400m Run
  • 40 DU/80 SU
  • 30 Ball Slams @ 9/6

3 Rounds of:

  • 200m Run
  • 20 DU/40 SU
  • 20 Ball Slams @ 9/6

 

Tuesday 160927

CrossFit

Performance and Fitness

Conditioning

With a running clock…

AMRAP 5:

Buy-in: 50 Wallballs @9/6

  • 12 Deadlifts @ 85/60kg
  • 12 Bar-Over Burpees

Rest 5:00

AMRAP 5:

Buy-in: 35 Wallballs @9/6

  • 9 Deadlifts @ 100/70kg
  • 9 Bar-Over Burpees

Rest 5:00

AMRAP 5:

Buy-in: 20 Wallballs @9/6

  • 6 Deadlifts @ 125/85kg
  • 6 Bar-Over Burpees

Midline

EMOM 12

4 supersets:

  • 20 Ab Mat Sit Ups/Tuck Ups
  • 15 Weighted Hip Extensions
  • Rest 1 min

Strength

Barbell

  • 5 x 3 Hang Squat Clean @ 75%

Strength

Bench Press – 3’s (week 3)

  • 1 x 5 @ 50%
  • 1 x 3 @ 60%
  • 1 x 2 @ 70%
  • 1 x 1 @ 75%
  • 1 x 1 @ 80%
  • 1 x 1 @ 85%
  • 1 x 3+ @ 90%

Accessory Work (if time)

  • Behind the neck pull ups – 3 x 5-10 reps
  • Single Arm BB/DB Press – 3 x 10 each arm

 

Monday 160926

CrossFit

Performance

Barbell

  • 5x 3 Squat Clean and Jerk at 80% – no TnG

Conditioning

FT

  • 21 Power Snatches @ 52.5/35kg
  • 21 Pull-ups
  • 15 Overhead Squats @ 52.5/35kg
  • 15 C2B Pull-ups
  • 9 Squat Snatches @ 52.5/35kg
  • 9 Bar Muscle-ups

Fitness

Strength

  • 5x 5 Front Squat

Conditioning

FT

  • 21 Power Snatches/ 30 KB Swings
  • 21 Pull-ups/ Ring Rows
  • 15 Power Snatches/ 20 KB Swings
  • 15 Pull-ups/ Ring Rows
  • 9 Power Snatches/ 10 KB Swings
  • 9 Pull-ups/ Ring Rows

Strength

Barbell

  • 5x 3 Hang Snatch @ 80%

Strength

Back Squat – 3’s (week 3)

  • 1 x 5 @ 50%
  • 1 x 3 @ 60%
  • 1 x 2 @ 70%
  • 1 x 1 @ 75%
  • 1 x 1 @ 80%
  • 1 x 1 @ 85%
  • 1 x 3+ @ 90%

Accessory Work

  • Sumo Deadlift – 10-10-10
  • Weighted Standing Oblique Crunches – 10-10-10

 

Saturday 160924

CrossFit

Strength/Technique

  • 5x 5 Thruster (climbing – no rack)

Conditioning

Choose ONE of the following:

1) Team Workout

  • 40-30-20-10-5: Thrusters @ 45/30kg
  • 80 Double-Unders/Barbell Hops
  • 400m Run (both athletes run)

2) Solo Workout

  • 21-18-15-12-9: Thrusters @ 45/30kg
  • 40 Doubles
  • 400m Run