News & WOD

Weekly Bulletin / Programming- 'Outside The Box' date confirmed!

Weekly Bulletin / Programming- 'Outside The Box' date confirmed!

Sunday 2nd February 2020

Good morning team, I am pleased to say that on Sunday 23rd Feb we will be doing the next 'Outside The Box' adventure and for this one we will be heading to the Brecon Beacons to walk the 4 Waterfalls. I will be planning a route of around 8 miles but with plenty of stops. I will confirm all the details a little nearer the time (route, timings, meeting place etc) but I can confirm it will be a great day. Everybody is welcome, can bring friends, family and of course dogs along for the trip. So I have an idea of numbers if you could sign up for it on teamup (it wont come out of your class allowance) that would be great, click HERE for the link.

Have a great day guys.

CROSSFIT PROGRAMMING

Monday

Back Squats (De Load)
3x5 @7-8 rpe (Rest 2 minutes)

Every 4 mins x 4 sets;
500/400m Row
20 Reps;
R1+3- Alt DB Snatch
R2+4 - Wallball

Notes;
Nice and light this week for your back squats and for your wod you will alternate exercises each round.

Tuesday

Every 2mins x 7 rounds;
6 Hang Power Snatch
12 Box Jump overs

12min Amrap;
5 HSPU's
10 Deadlifts @70/50
20 Alt V Ups

Notes;
For part A cap each set at 1:15 and for part B should pick a weight you can keep unbroken throughout.

Wednesday- LONGWOD



Every 4 mins x 10 sets;
30/25 Cal Row
200m Run
10 DB Box step ups

Notes;
3 minute cap per round.

LEARN TO LIFT

H P Cleans + Push Press
5-5-5 (Build to RPE 7/8)

Split Jerk + Pause in Dip
Heavy Single

EMOM 10;
1 Power clean + Split Jerk +Pause in catch

Thursday

4 Sets
6-8 Strict Chin ups
6-8 Push Press (Build- No racks)
Rest 90s

Open 20.1 (Repeat)
10 Rounds;
8 GTOH @42.5/30
10 Bar facing Burpees
(15min Cap)

Notes;
No racks for part A so you have to clean the weight first and then do your push press.

Friday- FIVER FRIDAY

4 Sets;
12 DB Suitcase rev lunges (EL)
40s Weighted Plank hold
Rest 60s

5 Rounds;
20 Russian KB Swings
20 Goblet Squats
20 Press ups

Notes;
Holding 2 dumbbells complete 12 reverse lunges on each leg straight into a weighted plank hold.

Saturday- TEAMWOD

Announced on the day

Sunday- LEARN TO LIFT

Snatch based session
Ellies programming


SWEAT PROGRAMMING

Thursday

6 Sets
40s W / 20s Rest on each

KB Swings
Bench Sprinters
Squat Jumps
Burpees
Shuttles

Notes;
6 times around this circuit, pick weights / scale movements so you can be working for the full 40s on each exercise.

Saturday

10 Sets
In 2 minutes;
20/15 Cal Row
Max Shuttles
Rest 1 minutes

Notes;
Should be around 60s work on the rower so scale cals if needed. Be consistent.


TEENS PROGRAMMING

Tuesday

Every 2mins x 5 rounds;
6 Hang Power Snatch
12 Burpees over bar

10min Amrap;
10 Deadlifts
10 Press ups
20 Alt V Ups

Skill- Handstand holds/ walks

Thursday

3 Sets
In 90s;
200m Run
Max Push Press (no racks)
Rest 90s

Open 20.1 (Repeat)
10 Rounds;
8 GTOH
10 Bar facing Burpees
(15min Cap)

Skill- Chin over bar holds

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