News & WOD

Weekly Bulletin / Programming- 'Outside The Box'- Golden Cap

Weekly Bulletin / Programming- 'Outside The Box'- Golden Cap

Sunday 28th April 2019

Good morning GB'ers it is with great regret that I have to cancel the comp. Unfortunately we haven't had enough people sign up, my fault as again the date falls on another bank holiday weekend but I'll reschedule for sometime in the Summer and hopefully then we'll get a few more keen to get involved. With comp cancelled It does however mean I'm going to have to do something extra special for the Saturday hustle so definitely make sure you come to that if you can.

I am pleased to announce that after the success of the last 'Outside the Box' adventure to Pen Y Fan for the next one we be walking from West Bay to the Golden Cap and back again. Its 4 mile walk out (8 mile round trip) and the plan is to stop at 'The Anchor' pub on the way back for some lunch before heading home. I'm thinking of doing this on Sunday the 9th June, the plan is to meet at the gym nice and early and try to get down there for around 10am but will confirm details nearer the time. Let me know if you're interested in coming, it will be family and dog friendly guys. I've done this walk a few times and it is amazing.

Enjoy the rest of your day and Ill see you all in the gym.


Back Squats (wk 1)
5x3 @70%

1000m Row
50 Thrusters @20/15
30 Pull ups

First week of the new block. This will run very similar to the 5x5 block we've just done but lower reps with higher percentages. Finish with Benchmark workout 'Jackie'.

4 Sets;
6 Deadlifts (Build)
40s Hollow Hold
Rest 2mins

20min Amrap;
400m Run
21 KB Swings @24/16
12 Burpees

Dont include your warm up sets for part A, that first working set of 6 should be around 60% of your max and then build from there. The Wod is a progression from last weeks KB Swings / run wod, pick a weight you can hit KB Swings unbroken all the way through.

Long Wod
Every 10mins x 5 sets;
1- 1 Mile Run
2- 7 min Amrap;
20m OH Lunges (10m EA)
30s Plank Hold
3- 2km Row
4- 1 Mile Run
5- 7 min Amrap;
50m Farmers Carry
20 Alt V Ups

8 min time cap on each block

Learn To Lift

Hang Power Snatch
3-3-3 (Build over 3 sets)
not to max- use as primer

Snatch with pause above knee
Heavy Single for the day

Segmented Snatch Grip Deadlift
(Tempo- 3131)
4x5@ above max- Rest 2 mins

Hang Power snatch as primer before going heavy. For the second part as you pull from the floor you pause with the bar over your knee before completing your rep (Full Snatch if poss). For the third part you work at your max snatch weight with a short pause at mid shin, above knee and at the dip before you lockout.

4 sets;
6-8 Tempo Floor Press (31X1)
Rest 60s
6-8 KB Upright Row
Rest 60s

EMOM 10;
Min 1- 3-5 Strict Pull ups
Min 2- 30s WF Shoulder taps

Open Wod 12.1
7min Amrap;

Push/pull session today. The aim being to pick a challenging weight for part A to maintain the rep range and then some strict Gymnastic work for your assistance. Finishing with an old Open Wod!

Tempo Front Squats (32X1)
(rest 2-3mins)

4 rounds;
60s Max Cal Row
60s Alt DB Snatch
60s Box Jumps
60s Rest

Build up over 4 sets for the front squats and be strict with the tempo. For the Wod score each round individually and aim for consistency across all 4 rounds.



Learn To Lift

Clean and Jerk (pause in Jerk)
2+1- Build to Max

EMOM 10;
1+1 @ above Max

Power Clean + Split Press
1+10, 1+9........1+1
RX- 42.5/30

After a good warm up you will build to a max for 2 cleans with 1 split jerk. You will then perform 10 reps of 1 clean and Split Jerk at that max performed on the minute. The finisher will be 1 power clean + Jerk followed by 10 down to 1 of strict press in that split position. This will be done with a very light weight to ensure each set is unbroken.

Gymnastics Strength

4 sets;
8 SA DB Push Press EA (X121)
Rest 60s
50m Heavy Farmers (25m EA)
Rest 60s

5 sets for Quality;
30s C F Handstand hold
5 Renegade rows
5 Strict Pull ups
250m Row

3 sets of this complex;
20 DB Lat raises
20 DB Front Raises
20 DB Strict Press
Rest 2 mins

Single arm push press with 2s negative superset with Heavy carry. Strict Push / Pull Gymnastics based session followed by a debt complex to be performed unbroken.


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