WARM-UP

In a group!

A. 30sec regular skipping, 30sec left leg skipping, 30sec right leg skipping, 30sec high knee skipping.
B. 1 time through: : 20 shoulder pass throughs + 30sec handstand hold (sub: hollow body plank hold) + Groin-hamstring flow 3/side + 30sec handstand hold + 15 groiners/side + 30sec handstand hold + 15 squats with band around knees
 

GROUP CONDITIONING

Monday
5 sets: 30sec wall ball, 30sec rest, 30sec rest, 30sec rowing, 30sec rest, 30sec KB swings, 30sec rest.

Tuesday
4 sets: 3mins work, 2mins rest: start the round with 20 heavy ball slams (Comp group do 15 OH Squats), then complete AMRAP in the time remaining with 5 burpees + 15 double unders

Wednesday
In teams of two, with only one partner working at a time: 6 sets each: 8 push-ups + 12 KB swings + 8 cals Assault Bike

Thursday
18mins for quality: 2 laps of gym sandbag carry + 20-30sec L-sit on paralettes + shrimp squats 5-10/side + 6-10 HSPU

Friday
FBOMB FRIDAY!

Saturday
8 sets for time: 4 heavy thrusters + 6 pull-ups + 8 box jumps.

 

FOUNDATIONS

Workout 1
A. Back Squat, build to a tough set of 8 B. 2 sets of 6-8 @ today's top weight. C. Group Metcon

Workout 2
A. bench press, build to a tough set of 3, B. 2-3 sets alternating: max reps bench press @ today's top weight + 6-10 single bent-over DB rowC. Group Metcon

Workout 3
A. 5 sets, rest 45sec between exercises: Weighted Cossacks (goblet style) 8-10/side + max ring rows + Heavy sandbag/slam ball over the shoulder 6-8reps B. Group Metcon

Workout 4
A. 3-4 sets, rest 30-45sec between exercises: Seated Dumbbell press. 6-10reps +  Bent-over Barbell Row 8-12reps with 1sec pause at top + Monster Plank 4x20-30sec.  B. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Band Side Shuffles 2 sets to fatigue
B. Back Squat 85%xAMRAP
C. Front Squat 3x3
D. Group Metcon

Workouts 2
B. Strict Press 2x3@85%, 1xAMRAP@85%
B. Sandbag or Slam Ball OHP 4x6-8
C. Group Metcon
D. 2 sets, alternating: 8 Landmine Rows + 15 cable back flies

Workout 3
A. Deadlift 90%x2-5 (go for max reps but ensure good technique is maintained, stop if your form starts to break down)
B. Front Rack Bulgarian SS 3x5/5
C. Group Metcon

Workout 4
A. Bench Press 85%xAMRAP
B. 3 sets, alternating: Bench Press 2-5@85% + max strict chin ups (weighted if more than 8)
C. Group Metcon
D. DB Rows (2sec pause) 3x8/8

 

TRAINING-COMPETITION

Workout 1
A. High Hang Snatch 5 sets of 3, starting at 70%  B. Paused Back Squat 3x6 @ 75%. Go for max reps-1 on last set. C. Group Metcon

Workout 2
A. Muscle-ups (bar or rings - pick what needs more work). Max reps in 8mins. B. 3 sets of 15 HSPU (complete all 15, even if you have to break the set-up) + 10-15 shrimp squats, rest 90mins between sets. C. 3 sets of max reps kipping chest to bar pull-ups., rest 2mins. *PROTECT YOUR HANDS - no rips.  D. Group Metcon

Workout 3
CrossFit Open Skills: 5sets: A. 10 power cleans. rest 90sec (start at 55/85 and build). B. 3 sets: 15 toe to bar + 10 bar-over-burpees, rest 2mins.  C. (optional) Group Meton D. 2 sets: band Y-press 10-15reps + "A's" with band 10-15reps.

Workout 4
A. Back Squat Quickly build to 1@95%, 2x1-2@90%  B. Deadlift 5@75%, 5@80%, 3-5@85%, 1x10-20 @ 70%. C. Group Metcon. 

 

POWERLIFTING TEAM

DAY 1
A. Sandbag Squats 2x5 (3sec pause)
B. Back Squat 1@95%, 2x2@90-93%
C. Front Squat 2x3 (at a challenging weight)

DAY 2
A. Cable "Y" press 2x10
B. Bench Press 1@95%, 3x3@90%
C. Press 2x3, 1x5
D. 2 sets, alternating: 8 DB bench (5sec lowering) + 8 DB Rows (2sec pause)

DAY 3
A. Glute Star 2x8
B. Deadlift 1@95%, 2x2@90%
C. Chinese Rows 3x6
D. 2 sets, alternating: 12-15 ab rollouts + 25 heavy KB swings

DAY 4
A. Cable Back Flies 2x12
B. 3sec Pause Bench 3x3@83-85%
C. DB Shoulder Press (5sec lowering) 2x8
D. 2 sets, alternating: max tempo ring rows (2sec pause) + 45-60sec hollow body hold

 

 

WEIGHTLIFTING STREAM

Workout 1

A. Snatch, every 2mins: 2x3 @60-65%, 2x3@ 70-75%, 2x2@80%
B. Tall Jerk 3x5 at a tough weight
C. Jerk 8x2 every 90-120sec @ 80-85%
D. Back Squat 10x2@80% every 90sec

Workout 2

A. 4 sets: 5 tall cleans + 5 muscle cleans from above knee (focus on keeping bar close)
B. Hang Clean OR Clean from blocks 3x5
C. Group Metcon

Workout 3

A. Snatch. Build to a 3RM. Then 2x2 @ that weight
B. Clean and Jerk 6x1 EMOM @ 80-85%.
C. Tempo Front Squat 4x4 with 5sec lowering phase.
D. Heavy DB Holds, 2x40-60sec, rest 90sec

Workout 4

A. Position Work a light weight: 4sets: 3 snatch pick-up drill + 3 jumping snatch pull + 3 tall snatch.
B. OH Squat, build to a tough triple
C. Group Metcon

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