News & WOD

Weekly Bulletin / Programming- Comp Registration Open!

Weekly Bulletin / Programming- Comp Registration Open!

Sunday 1st March 2020

Good morning GB'ers, you may have seen my post earlier in the week about the comp. Registration is now open, use the link below to sign up on teamup (this will not come out of your class allowance) and I will be drawing the pairs on the day. As previously mentioned this is for ALL ABILITIES so if you want a morning of training then get involved. There will be three workouts and a final for the top 3 teams (the final will be slightly more technical). I will be releasing all the workouts the week before but be assure you wont see anything we haven't done in class so please don't be worried about signing up.

Anybody that wants to make cakes please do, there will be tea and coffee available and if everyone brings a little something for the snack table then we should have plenty of grub to go round. Click HERE to sign up.

CROSSFIT PROGRAMMING

MONDAY

Back Squats (De-Load)
3x10 @60% Last week

5 Sets
In 2 minutes;
20 Jumping Lunges
20 Russian KB Swings @24/16
Max Burpees
Rest 2 minutes

Notes;
De load for your squats so working higher reps at a lighter weight and for the wod its unweighted jumping lunges into swings and then max burpees. 1:1 work ratio means you need ensure the intensity is high.

TUESDAY

3 Sets;
Press / Push Press
20 reps @50/35
(max strict, remaining push press)
200m Farmers Carry
Rest 1:1

15min Amrap;
10 Strict Pull ups
20 Press ups
30 Sit ups

Notes;
Push/pull day. Pick a weight you can hit at least 10 reps strict and then finish the set with push press. can work in pairs and when your partner returns from the carry you can start so will get plenty of rest.

WEDNESDAY- LONGWOD

20min Amrap;
400m Run
20 Gob Rev Lunges
30s Active Hang

Rest 3 mins

20min Amrap;
400m Row
20 Alt DB Snatch
30s Plank Hold

Notes;
Working at 70-80% intensity. It doesn't matter which one you start on.

LEARN TO LIFT

Clean Pull + Hang Clean
Singles

At 70-80% of above;
1+1, 1+2, 1+3, 1+4, 1+5
Unbroken sets
(rest as required between)

Pause Front Squats
Heavy Double
(Build to RPE 7/8)

Notes;
Can either build for part A or just work technique. Will then drop the weight down for some higher rep work before finishing with some heavy pause front squats.

THURSDAY

Tempo Deadlifts @30X1
Build to Heavy 3

For time;
100 Bar Hop Burpees
Start every minutes with;
5 Power Cleans @60/40
(12 minute timecap)

Notes;
If you did Deadlifts a few weeks ago you should be bale to go slightly heavier this week and for the wod pick a weight you can hit for 5 reps unbroken.

FIVER FRIDAY

Turkish Get ups
15 minutes
Build to heavy Single

EMOM 21;
1- 200m Run
2- 40s Ring Support Hold
3- 20 KB Swings @24/20

Notes;
The ultimate test! how much can you TGU?? Nice little EMOM to finish the week.

SATURDAY- TEAMWOD

Announced on the day

SUNDAY- LEARN TO LIFT

Snatch based session
Ellies programming


SWEAT PROGRAMMING

THURSDAY

5 Sets;

60s Cal Row
60s Bench Sprinters
60s KB Swings
60s Bench toe taps
60s Sit ups
60s Rest

SATURDAY

5 Sets

In 2 minutes;
300/250m Row
Max Burpees

Rest 1 minute

In 2 minutes;
300/200m Run
Max Wallball

Rest 1 minute


TEENS PROGRAMMING

TUESDAY

Back Squat
3,2,1,1,1

4 Sets
In 2 minutes;
150-200m Run
15 Wallball
Max KB Swings
Rest 2 minutes

Skill- Chin over bar holds

THURSDAY

Deadlifts
3,2,1,1,1

For time;
100 Bar Hop Burpees
Start every minutes with;
5 Power Cleans @60/40
(12 minute timecap)

Skill- Hollow Holds

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