News & WOD

Weekly Bulletin / Programming- Comp in 2 weeks!!!

Weekly Bulletin / Programming- Comp in 2 weeks!!!

Sunday 15th March 2020

Good morning all, just two weeks until the gym comp but there aren't many signed up. I am going to release the workouts this week. Wod 1 will be released on Monday, Wod 2 on Wednesday, Wod 3 on Friday and then the final will be announced on the day. You will then have plenty of time to practice and hopefully we'll get a few more sign up. Its not going to be a long day, it just a bit of fun so click HERE and get yourself signed up.

CROSSFIT PROGRAMMING;

Monday

Tempo Back Squats @30X1
4-4-4-4-4 (rpe 7/8)

5 Sets;
45s Max Cal Row
45s Max Burpees
Rest 90s
(Score is total reps each set)

Notes;
Aiming to finish heavier than last weeks 5 but still without maxing out. For todays workout you need to be quick with your transitions as it will be a running clock.

Tuesday- LONGWOD

2 Sets;

In 10 minutes
1000m Row
Amrap;
12 Alt DB Snatch
12 Box Jumps + Step down

Rest 2 mins

In 10 minutes
1000m Run
Amrap;
12 Gob Rev lunges
12 Alt V Ups

Rest 2 mins

Notes;
46 minutes total, working at 70-80% intensity.

Wednesday

Strict Pull ups
Build to Heavy 5
or
5x5 Progressions

3 Sets;
12 Bentover BB Rows
Max Tempo Press ups @2121
Rest 60s

10min Amrap;
3 Wall Climbs
6 Toes to Bars
12 KB SDHP's @32/24

Notes;
Todays Push / Pull session with have more of a focus on Pull starting with Weighted pull ups or working progressions (Banded (if you have some but not 5's), Negatives if you can control each rep or Tempo ring rows if not)

LEARN TO LIFT

Press from Split
3x5 Light

Split Jerks + Pause in Dip + Catch
Build to Heavy Single

EMOM 10;
1x Power Clean + Split Jerk

Notes;
Working on Split Jerks today, will spend a lot of time working on the technique and then finishing with a little EMOM combining the clean and the Jerk together.

Thursday

Power Clean
Heavy Single

10 Rounds;
3 Power Cleans @60/40
5 Front Squats @above
7 Bar Hop Burpees

Notes;
Will be working up to a heavy single power clean and then dropping the weight for this 10 rounder.

Friday- FIVER FRIDAY

10min Amrap;
5 Push Press (no racks)
10 Tempo Deadlifts @30X1
15 Sit ups

20min Amrap;
400m Run
30 KB Swings
30 HR Press ups

Notes;
Same format as last week, working for 10minutes for quality (no scores) before a twenty minute amrap to finish off the week.

Saturday- TEAMWOD

To be announced

Sunday- LEARN TO LIFT

Snatch with Ellie

CROSSFIT KIDS PROGRAMMING;

Tuesday

Hang Power Snatch
2's

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

Skill- EMOM 6;
40s Dead Hang
40s Plank Hold

Thursday

5 Sets;
8-10 Strict Press
Max Ring Rows
Rest 1:1

10min Amrap;
3 Wall Climbs
6 Toes to Bars
12 KB SDHP's

Skill- Ring Dip Holds

SWEAT PROGRAMMING;

Thursday

4 Rounds
45s Work / 15s Rest

1- Squat Jumps
2- Press ups
3- Sit ups
4- Shuttles
5- Jump Lunges
6- KB Swings
7- Sprinters
8- Row

Notes;
If busy have half start on station 1 and the other half on station 5

Saturday

EMOM 10;
1- 15/12 Cal A Bike
2- 30s KB Swings

Rest 2

EMOM 10;
1- 15/12 Cal Row
2- 30s Bench Sprinters

Rest 2

EMOM 10;
1- 200m Run
2- 30s Wallball

Notes;
45s Cap on min 1 of each EMOM.

Instagram

CrossFit Journal: The Performance-Based Lifestyle Resource