Tuesday 160830

CrossFit

Performance and Fitness

Conditioning

With a running clock:

…at the 0:00

1) AMRAP 6

  • 100m Run
  • 10 Toes To Bar

…at the 10:00

2) AMRAP 6

  • 100m Run
  • 15 KBS @ 32/24kg

…at the 20:00

3) AMRAP 6

  • 100m Run
  • 10 Thrusters @ 45/30kg

*Fitness – scale exercises appropriately to suit your current skill and fitness level.

Midline Conditioning (optional)

  • 50 Strict L-Pull Ups for time

Strength

  • Clean & Jerk: 3, 2, 1, 1, 1, 1 (2 min rest between the singles)

Strength

Bench Press – 5’s Week 2

  • 1 x 3 @ 65%
  • 1 x 3 @ 72.5%
  • 4 x 5 @ 77.5%
  • 1 x AMRAP 5+ @ 77.5% (leave 1-2 in the tank)

Accessory Work

  • Single Arm DB/KB Rows – 3 x 10
  • DB/KB Press – 3 x 10

 

Monday 160829

CrossFit

Performance

With a Running Clock…

1) Minutes 0-6 (6 Mins) – Build to a Heavy Hang Squat Clean

2) Minutes 6-13 (7 Mins) – Build to a Heavy Double Front Squat

3) Minutes 13-21 (8 Mins) – Build to a Heavy Triple Bench Press

4) Minutes 21-28 – AMRAP 7:

  • 10 Strict Presses
  • 10 Front Rack Lunges
  • 10 Deadlifts

Rx – 50/30kg

Fitness

  • EMOM 6 – 3 Hang Squat Clean/10 Wall Balls
  • EMOM 7 – 3 Front Squat
  • EMOM 8 – 5 Pull Ups + 5 Push Ups

Minutes 21-28 – AMRAP 7:

  • 10 Strict Presses
  • 10 Front Rack Lunges
  • 10 Deadlifts

Strength

Barbell

  • Snatch – 3, 2, 1, 1, 1, 1 (2 min rest between the singles)

Strength

Back Squat – 5’s Week 2

  • 1 x 3 @ 65%
  • 1 x 3 @ 72.5%
  • 4 x 5 @ 77.5%4
  • 1 x AMRAP 5+ @ 77.5% (leave 1-2 in the tank)

Accessory Work

  • a) Sumo Deadlifts – 3 x 10
  • b) Ab Roll Outs – 3 x 10
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Saturday 160827

CrossFit

1. Individual

Performance

EMOM 5

  •  1 Squat Clean + 2 Front Squats, climbing

EMOM 5

  • 2 Front Squats + 1 Split Jerk

Fitness

EMOM 10

  • Odd: 3 Thrusters
  • Even: 5 Strict Pull Ups

2. Team Workout

In teams of 2 complete:

  • 50 Power Snatches/80 KB Swings
  • 600m Medicine Ball Run (both athletes must run)
  • 90 Thrusters
  • 600m Medicine Ball Run (both athletes must run)
  • 50 Power Snatches/80 KB Swings

RX = PS/Thruster @35/25kg, KB 24/16

Solo Option

  • 30 Power Snatches @35/25kg
  • 45 Bar Facing Burpees
  • 60 Thrusters @ 35/25kg
  • 45 Bar Facing Burpees
  • 30 Power Snatches@ 35/25kg

Friday 160826

CrossFit

Performance

1. Conditioning

“Diane”

21-15-9

  • Dead Lifts @ 100/70kg
  • Kipping HSPU

RX+ = “Heavy Strict Diane”

2. Conditioning

21-15-9

  • Toes T0 Bar
  • Row For Calories

*200m run after each round if you did “Ghost” yesterday.

Skill Work (Optional)

For time:

  • 200 Double unders

Rest 1 minute

  • 100 Double unders

Fitness

1. Conditioning

21-15-9

  • Dead Lifts
  • Push Ups

2. Conditioning

21-15-9

  • Ab Mat Sit Ups X 2
  • 10m Shuttle Run

 

3. Conditioning

Tabata – Choose your own exercise


Strength

Barbell

  • Clean and Jerk – Work up to a heavy double

Strength

Strict Press – 5’s (Week 1)

  • 5 X 5 @ 70%
  • 1 X 5+ @ 70%

Accessory Work

  • a) Snatch Grip High Pull – 3 x 10
  • b) Bent Over Rows – 3 x 10

 

 

Thursday 160825

CrossFit

“The Ghost”

6 Rounds for max reps of:

  • 1 minute Row for Calories
  • 1 minute of Burpees
  • 1 minute of Double Unders
  • 1 minute Rest

Option – sub row with conditioning equipment that you don’t use often e.g.. Assault bike, Watt Bike, Ski Erg,

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. ROMWOD is a good option and is available free for all members to use in the club.


Strength

Barbell

  • Snatch: work up to a double.

Strength

Deadlift – 5’s week 1

  • 5 x 5 @ 70%
  • 1 x 5+ @ 70%

Accessory Work

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

 

 

 

 

Wednesday 160824

CrossFit

Performance

1. Squat Conditioning

FT:

  • 20 Back Squats @ 50/30kg
  • 20 Back Squat @ 70/47.5kg
  • 20 Back Squats @ 85/60kg

RX+= 70/47.5, 85/60,100/70kg

*No Racks. 1 Bar. Rest 1 minute after completing each weight

2. Press Conditioning

FT:

  • 20 Push Press @ 50/30kg
  • 20 Push Press @ 60/40kg
  • 20 Push Press @ 70/47.5kg

RX+= 60/40, 70/47.5, 85/60kg

*No Racks. 1 Bar. Rest 1 minute after completing each weight

Choose either 3 or 4 for the next section. You can do both if there is enough time.

3. Clean Conditioning

FT:

  • 20 Hang Power Clean @ 60/40
  • 20 Hang Power Clean @ 70/47.5
  • 20 Hang Power Clean @ 85/60

RX+= 70/47.5, 85/60, 90/70kg

*No Racks. 1 Bar. Rest 1 minute after completing each weight

4. Gymnastic Pull Conditioning

FT:

  • 20 Strict Pull ups
  • 20 Kipping C2B Pull ups
  • 20 Kipping Pull Ups

RX+= Strict C2B Pull ups, Strict Pull ups, Kipping C2B Pull ups

*Rest 1 minute after completing each set of 20.

Fitness

In teams of 2 or 3 (1 athlete works at a time):

As a guide use percentages of 1RM – 50%,65% and 80% for the following loads. Technique and safety is paramount so do not exceed these and reduce loads if necessary.

With a running clock…

A. Squats – In 7 mins complete: (Back squats can be taken from a rack)

  • 50 Back Squats @ 50%
  • 50 Back Squats @ 65%
  • AMRAP Back Squats @ 80%

Rest 3 minutes

B. Presses – In 7 mins complete: (Presses can be taken from a rack)

  • 50 Shoulder to Overhead
  • 50 Shoulder to Overhead
  • AMRAP Strict Shoulder Press

Rest 3 minutes

C. Gymnastics – In 7 mins complete:

  • Strict Pull Ups/ Chin Ups

 

Tuesday 160823

CrossFit

Performance

Conditioning

AMRAP 20 of:

  • 15 Cal Row
  • 15 Box Jump Overs @ 24/20
  • 15 KB Goblet Squats @ 32/24kg

Midline Conditioning

3 Giant Sets of:

  • 30 Tuck Ups
  • 30 Banded Good Mornings
  • 30 sec Hollow Hold

* A giant set is not for time, but move with purpose from movement to movement. After completing the cycle rest 2-3 mins before starting the cycle again.

Fitness

Conditioning

AMRAP 20 of:

  • 10 Cal Row/200m Run
  • 15 Box Jump Overs
  • 15 KB Goblet Squats

Midline Conditioning

3 Giant Sets of:

  • 20 Tuck Ups
  • 20 Banded Good Mornings
  • 30 sec Hollow Hold

Strength

Barbell

3 Rounds of: Hang Clean @ (70%x3, 75%x3, 80%x3)

Strength

Bench Press – 5’s Week 1

  • 5 x 5 @ 70%
  • 1 x AMRAP 5+ @ 70%

Accessory Work

  • Single Arm DB/KB Rows – 3 x 10
  • DB/KB Press – 3 x 10