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Weekly Bulletin / Programming

Weekly Bulletin / Programming

Sunday 19th January 2020

Good morning all, I have attached the programming for CrossFit, Sweat and the Teens below. I have also decided on a date for comp and its going to be on Saturday 28th March. I will release more details at a later date but it will start around 9am and finish around 1pm. The format will be same sex pairs which will be drawn at random on the day and this comp is for all abilities, so there will be nothing technical involved unless you get to the final. Its gonna be great fun, I've already got some workouts in mind so you've got just over 10 weeks to get training.

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

Angelo


CROSSFIT PROGRAMMING

Monday

Back Squats
Heavy 6 (3 work sets max)

2x6 @90% above
ss
40-60s Tuck Hold
Rest 90s

5 Sets
In 60s;
10 HR Press ups
Max Cal Row
Rest 60s

Notes;
Building to a heavy set of 6 leaving a rep or two in the tank and then for your conditioning we have some interval work with your score being your lowest set of calories across the 5 rounds.

Tuesday

Strict Press
Heavy 6 (3 work sets max)

2x6 @90% above
ss
4-6 Pull up negatives (50X1)
Rest 90s

Every 4:00 x 5 sets;
400m Run
21 KB Swings @24/16
12 Pull ups

Notes;
Same format as yesterday for the Press and for todays workout the runs need to be sub 2 mins so scale as required. 3:15 timecap per round, aiming to go unbroken.

Wednesday

EMOM 10;
3 Hang P Snatch
5 Box Jumps

10min Amrap;
25 Wallball
25 Burpees

Tabata (8x20s Work / 10s Rest)
Alt V Ups

Notes;
Barbell Cycling and conditioning work to start followed by this cheeky little Amrap.

LEARN TO LIFT

Power Clean
Singles

Split Jerks (pause in catch)
Singles

P Clean + Split Jerks
3x5 @60% Split Jerk single

Notes;
Working some some singles today and that doesn't mean maxing out necessarily, just means you have the option to build or focus on technique with slightly heavier loads as its only one rep per set.

Thursday- LONGWOD

40min Amrap;
40/30 Cal Row
60s Plank hold
400m Run
60s DB Rev Lunges

Notes;
Long Wod so the intensity is lower. Aiming for around 6-7 mins work per round. Keep the weight light on the reverse lunges and work to go unbroken on the plank hold.

Friday

5 Sets;
8 Deadlifts (Not tng)- Build
20 Hollow body rocks
Rest 2 mins

5 sets;
In 2 minutes;
20 Alt DB Snatch
20 Press ups
Max Air Squats
Rest 1 minute

Notes;
Pick a weight you can hit unbroken for the snatch and there is a 90s cap each round to get the press ups finished.

Saturday- TEAMWOD

Tba

Sunday- LEARN TO LIFT

Snatch based session


SWEAT PROGRAMMING

Thursday

EMOM 30;
1- 40s Shuttle runs
2- 40s Cal Row
3- 40s Bench (see exercises below)

R1/6- Squat jumps
R2/7- Sprinters
R3/8- Dips
R4/9- Crunches
R5/10- Burpees

Notes;
For exercise 3 each round you do a different exercise until you have done 10 sets on each one.

Saturday

8min Amrap;
120m Shuttles (6x20m)
12 KB Swings

Rest 2 mins

8 min Amrap
7 Wallball
7 Burpees

Rest 2 mins

8min Amrap;
200/150m Row
10 Press ups


TEENS PROGRAMMING

Tuesday

Front Squat with 3s Pause (2/3)
2's

10min Ladder;
Power Cleans
Burpees over bar
(3,6,9,12,15...)

Skill- Handstand Holds/ Walks

Thursday

Hang Power Snatch
3's

4 Sets
In 2 minutes;
15/12 Cal Row (60s Cap)
15 Russian KB Swings
Max HSPU's
Rest 1 minute

Skill- Pause Press ups (3s)- 3x Max

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