News & WOD

Weekly Bulletin / Programming- 18 Days to go!!

Weekly Bulletin / Programming- 18 Days to go!!

Sunday 22nd September 2019

Programming is up guys. only 18 days to go until the first workout of this years Open is released. For more information and to register click HERE. This is for all abilities guys so whether you're brand new to the gym or one of the originals get involved and sign up. We will be doing the workouts every Saturday morning for the class or if you want to do them in your own time you can but it has to be done be the following Monday.

Have a great day and I'll see you at the gym.

Angelo

MONDAY

Back Squats
5x3 @heavier than last week

2 Rounds;
400m Run
40 OH DB Lunges @22.5/15
400m Run
20 CTB Pull ups
(swap arms half way)

Notes;
Week 2 of our squat cycle, going heavier than last week. For the wod the lunges can be scaled to front rack or juts without the weight and cab pull ups can be regular kipping or Jumping ctb / regular. 16 min Cap for this workout.

TUESDAY- 'LONG WOD'

In Pairs;
10,000m Row
Format;
P1- 2mins Row
P2- 2mins Active Rest;
15 Burpees (60s Cap)- then you rest

Notes;
Work in pairs alternating every 2 mins until you complete 10km or if working solo can do the same format for 5km. 50min Cap.

WEDNESDAY

Press
Heavy 5
3x5@90%
ss
100m Heavy Farmers Carry
Rest 2 mins

3 Rounds;
60s Ring Rows
60s DB Push Press @22.5's/15's
60s KB Swings @24/16
60s Box Jumps @24/20
60s Rest

Notes;
Some strict press today with dropsets at 90% before hitting some assistance work hitting 60s intervals on each exercise for three rounds. Scale weights to be able to work for the entire duration.

LEARN TO LIFT

Power Cleans + 3s pause in catch
3-3-3-3-3 (Build to 7/8 RPE)

Cleans
Singles (see notes)

1-10;
UB Front Squats @70/45
Rules;
Must clean first rep
Must complete each set unbroken

Notes;
Todays primer will be power cleans with a 3s pause in the catch position. Building weight but not to max and for beginners can work from the hang position. Will then move on to full cleans, either building to a heavy single or working on your technique. Will finish some front Squat fun.

THURSDAY

Hang Power Cleans
5's (see notes)

Deadlift Cycle (wk 1)
3x10 @60% 1rm
Rules;
Tempo- 3s down
No Mixed grip
No touch and go

7min Amrap;
Bar Hop Burpees

Notes;
Working on Hang power cleans today, either technique work or building the weight before starting the first week of our Deadlift Cycle. Finishing with a short blast.

FIVER FRIDAY

Front Squats
3's

EMOM 16;
1- 100-200m Run
2- 15 Thrusters @35/25
3- 100-200m Run
4- 15 Toes to Bars

Notes;
The first part will be spend doing front squats and building to a heavy set of 3. Will then complete the EMOM which will have a 45s Cap on every minute so pick a distance for the runs that will enable you to complete in the set time and scale the weights / reps for the thrusters and toes to bars accordingly.

SATURDAY

TBA

SUNDAY- 'LEARN TO LIFT'

Muscle Snatch
3x5 (Light)

Hang P Snatch + 3s pause in catch
3's

Snatch with Pause above knee
Singles

6min amrap;
1 Snatch + 5 OH Squats @60/40

Notes;
Muscle snatch will be mega light before adding a little weight for the hang Power Snatch and building in 3's not to a max. Will then work singles either building or working on teckers with a pause just above the knee before completing the rep. a short to finish.

GB TEENS PROGRAMMING

TUESDAY

Front Squats- 5's

In 10mins;
3mins Max Cal Row
50 Thrusters (bar)
30 Burpees over bar
Max Toes to Bars

Skill- HSPU's Practise

FRIDAY

Power Clean and Jerk- 3's

'Grindy'
In 10mins
30 P Clean and Jerks
Amrap Cindy
5 Pull ups
10 Press ups
15 Squats

Skill- Tuck Holds (Tabata)

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