News & WOD

Weekly Bulletin / Programming

Weekly Bulletin / Programming

Sunday 14th June 2020

Good morning folks, I hope you are all doing well. Thanks to everybody who has been in touch or commented on the video I posted with regards to the remarks made by the CrossFit founder on social media last week. It is already a tough time and this just adds to that pressure. Please be assured that regardless of the outcome the gym will continue to run and function as normal when we re-open (which isn't long now) but depending on how this all pans out there may be some changes to the branding. I will keep you guys in the loop through this whole process as this is your gym and its your opinion which matter to me the most. Thanks again for all the support you have shown and I truly cant wait to get things back up and running for you guys.

MONDAY

PART A
1) Tempo Bulgarian Split Squats
4x15 @3131 (EL)
Rest 1 min

(Aim to use same weight as last week)

PART B;
1) 15min Amrap;
15 Down ups
30 Squat Jumps
15 Down ups
30 Russian Swings

2) 3 Sets;
30s Hollow
30s Arch

(Try and go straight from one into the other)

TUESDAY

PART A
1) 5 Sets;
30s CF Handstand Hold
12-15 Dips
Rest 60s

2) EMOM 6;
40s SA Rows (L)
40s SA Rows (R)

PART B;
30-20-10-20-30;
Alt DB Snatch
HR Press ups
Sit ups

WEDNESDAY

PART A;
40 minute Amrap;
1 minute Cardio
10 Alt Turkish Get ups
1 minute Cardio
20 Alt Devils Press
1 minute Cardio
40 Alt Box Step ups with weight

(Lower intensity, focussing on movement quality and consistency throughout)
(Cardio can be any machine you may have (rower, ski, bike etc..), shuttle runs, skipping / double unders, jumping jacks or low box step ups.)

THURSDAY

PART A;
1) EMOM 10;
15 SA Thrusters
(Swap arms every minute)

PART B;
12min Amrap;
40 Mountain Climbers
20 SDHP's
20 Alt Jumping Lunges

2) 3 minutes
Plank Hold

(Accumulate as much time during the 3 mins in a plank position.)

FRIDAY

PART A;
EMOM 10;
40s Upright Rows
40s Press ups

PART B;
'Tabata'
Russian Twists
Push Press
Side Plank rotations (Alt each set)
NPU Burpees

(Rest 1 minute between stations)

SATURDAY HUSTLE

TBA

SUNDAY

Broomstick Barbell

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