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Programming week 9

Monday 23 February

Warming Up

  • Mobility & BB warm up – Trainer’s Choice

 

Weightlifting

3-5 RFQ:

  • 2 Clusters + 2 Squat Clean & Jerks

 

3-5 RFQ:

  • 1 Cluster + 1 Squat Clean & Jerk

*Build weight over all sets.

 

Workout

15 min AMRAP

5-10-15-20-25*

  • HSPU
  • Cals Machine

*Add 5 Reps/Calories each set

Levels:

  1. DBL DB Push Press @ 2 x 15/10 kg
  2. Abmatt + 2 x 10kg HSPU
  3. Abmatt + 1 x 10kg HSPU
  4. ⁠⁠Abmatt HSPU
  5. ⁠⁠HSPU RX

Tuesday 24 February

Warming Up

3 min AMRAP:

1-2-3-4-5-etc

  • Shuttle Runs
  • Down Ups

*Flow: 1 shuttle run, 1 down up, 2 shuttle runs, 2 down ups, etc.

 

Then onto 2 RFQ with a light DB:

  • 5 DBL DB Deadlifts
  • 5 DBL DB High Pulls
  • 5 DBL DB Snatches
  • 5 DBL DB Devil Presses

*Take a heavier set for round 2

 

Conditioning

Start a new set every 10 min x 4

Odd sets:

  • 800 m run
  • 20 Devil Press @ 2 x 20/15 kg

Even sets:

  • 20 Burpee Shuttle Runs (7.5 m)
  • 30 DBL DB Snatches @ 2 x 20/15 kg

*Aim to work for max 7-8 min of each interval and aim for consistent rounds.

I = 2 x 15/10 kg

B = 2 x 10/7.5 kg

Wednesday 25 February

Warming Up

  • 10 m Bear walk with high hips
  • 10 m Crab Walks
  • 10-20″ Rope Hangs (alternate hands)
  • 10 Candlesticks
  • 30″ Skipping

 

Gymnastics Skills

20 min EMOM for quality – aim for 30-45″ work time:

  1. Headstand Kip to HS / Elevated/Deficit HSPU
  2. Rope Climbs / Toes or knees to Rope
  3. Handstand Kick Ups / Handstand Hold
  4. Rope Climbs / The Clamp
  5. Rest

*Numbers are not important, focus on good quality of movement

 

Strength – Accessory

3-4 RFQ:

  • 8-10 Pike Push Ups or Z-presses
  • 8-10 Strict (Banded/weighted) Pull Ups
  • 10 Inverted Rows 
  • 20-30 Knee to Elbows in (weighted) High Plank

*Try to minimise rest between movements, rest as much as needed between rounds

 

Finisher

4 min AMRAP

For max reps:

  • DU / DU practice

Straight into another 4 min AMRAP:

For max distance/reps:

  • HS walk/Wall Walk reps

*Score = total reps collected in both AMRAPs.

Thursday 26 February

Warming Up

2 RFQ:

  • 5/5 Thoracic Opener Stretches
  • 5/5 Elbow Exorotations with light weights
  • 5 Walkouts with Push Up
  • 5/5 KB/Plate Halo’s

 

Strength Re-TEST: 1 RM Bench Press

For max load:

  • 1 RM Bench Press

*Rules: bar has to tap the chest. Spotter is mandatory. Practice spotting BEFORE your 1 RM attempt. Butt and head have to be on the bench

 

Workout

For time:

  • 50 Box Jump Overs @ 60/50 cm
  • 50 TTB / V-ups
  • 40 Box Jump Overs
  • 40 Pull Ups / Ring Rows
  • 30 Box Jump Overs
  • 30 C2B Pull Up / Jumping (C2B) Pull Up
  • 20 Box Jump Overs
  • 10 BMU / Jumping BMU

TC = 20 min

*Today’s challenge is to practice gymnastics skills under fatigue with increasing difficulty. Choose 4 movements. The ones mentioned are suggestions, you might also choose: V-ups, Leg Raises, Half kipping pull ups, Jumping C2B Pull Ups for example. 

Friday 27 February

CF Open Event 1

*The workout will be announced Thursday evening on Crossfit.com.

Saturday 28 February

Warming Up

2 RFQ:

  • 5/5 Thoracic Opener Stretches
  • 5/5 Elbow Exorotations with light weights
  • 5 Walkouts with Push Up
  • 5/5 KB/Plate Halo’s

 

Strength Re-TEST: 1 RM Bench Press

For max load:

  • 1 RM Bench Press

*Rules: bar has to tap the chest. Spotter is mandatory. Practice spotting BEFORE your 1 RM attempt. Butt and head have to be on the bench

 

If you’ve done this test and do not wish to repeat it continue with the following training:

3-4 RFQ:

  • 3 Bench Presses
  • 9 Strict Pull Ups (find a version that enables you to do exactly 9, use bands/weights to accommodate this)

 

Buddy Workout

6 RFT:

P1:

  • 1000m Ski/Row

P2: AMRAP

  • 30 Box Jumps (60/50)
  • 30 TTB
  • 30 Double Dumbbell Push Presses or HSPU

TC = 23 min

*Score = time & reps collected. Pick up where you left off every round. Only go for HSPU if you can comfortably string together big sets

I = 900 m Ski/Row / Leg Raises

B = 800 m Ski/Row / V-ups

Sunday 1 March

Warming Up

  • Mobility & BB warm up – Trainer’s Choice

 

Weightlifting

8 min EMOM

  • 1 Snatch

*Weight has to go up every time. If you fail a lift you keep trying that weight until you successfully complete a rep.

Into

6 min EMOM:

  • 10″ Max reps @ highest successfully lifted weight -30%
  • 20″ Max reps etc.
  • 30″
  • 40″
  • 50″
  • 60″

*For example if you completed the first EMOM until 60 kg Snatch, you complete the second EMOM with a 40 kg BB. Each minute the work time increases with 10″.

 

Workout

3′ ON / 3′ OFF x 3

  • 75 DU
  • Max SB to Shoulder @ 70/50

RX+ = 100 DU & 80/60

I = 50 DU or 1 min practice & 50/35 kg

B = 75 SU or 1 min practice & 30/20 kg