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Programming week 14

Monday 30 March

Warming Up

2 RFQ:

  • 5 SA KB Deadlift into 20 m Suitcase Carry L
  • 5 SA KB Deadlift into 20 m Suitcase Carry R
  • 5/5 Banded OH Pallof Presses

 

Strength – Deadlift / Strict Press

6-5-5-4 reps of

  • Deadlifts

Alternate with:

  • 3 Strict Presses

*No more pauses from this week onwards. Try to maintain the same control and tension though. Strict presses move down to 3 reps, so build from the sets of 5 from last month.

 

Workout

Every 4 min x 4:

  • 15 BB Power C&J @ 50/35 kg
  • 15 (C2B) Pull Ups

*Aim for at least 1 min, but ideally 90″ rest each set

I = 35/25 kg – banded pull ups

B = 20/15 kg or DBL DBs – Jumping pull ups

 

Tuesday 31 March

Warming Up

1-2 RFQ:

  • 10/10 calf raises
  • 10/10 tibialis raises

Into 1-2 RFQ:

  • High Knees
  • A-Skips
  • Karaoke running drill

 

Conditioning Pre-TEST

For time:

  • 2K Run

*Can’t run due to injury? –> 4K bike test

 

Workout

10 RFT:

  • 3 Devil Press @ 2 x 20/15
  • 6 Thrusters @ 2 x 20/15
  • 12 BJO @ 60/50 cm

TC = 15 min

*You have 90″ per round. Choose numbers/weights that enable you to stay within this time domain.

I = 15/10 kg & 10 BJO

B = 10/7.5 & 8 BJO

Wednesday 1 April

Warming Up

1-2 RFQ:

  • 5/5 Squat & Reaches
  • 5/5 Hip Air Planes

 

Into 2 RFQ:

  • 10 Kang Squats
  • 10/10 Dead Bugs

 

Ahmed Ghanem’s Bday Bash

36 Squat BUILD – Back / Front squats

4 x 6 reps

  • Back Squats (moderate-heavy)

Then onto:

3 x 3 reps

  • Front Squats (heavy)

Rest 90″ between sets

 

Birthday WOD

20 mins AMRAP:

  • 1 Heavy Clean
  • 4 Bar facing burpees
  • 19 TTB (every break on the bar, you do 36 double unders)
  • 90″ Max Calories Machine (do not switch the machine)

*Score is total cals on the machine

 

Optional Finisher (if you have time)

For time:

  • 36 banded curls
  • 36 triceps pushdowns
  • 36 Abmat sit-ups

Thursday 2 April

Warming Up

2 RFQ:

  • 10 Plate OH Presses
  • 20 m Plate OH Carries

 

Into 2 RFQ:

  • 5 Step to Split Jerk
  • 5 Jump to Split Jerk
  • 5 Jump to Split Jerk with arm extension

 

Then 2 RFQ with EB:

  • 5 Strict Presses
  • 5 Push Presses
  • 5 Split Jerks

 

Weightlifting

Take the barbell from the rig.

3-2-2-1

  • Push Presses

 

Then onto:

3-2-2-1

  • Push/split jerks

 

Workout

20 min AMRAP

  • 20 DBL DB Deadlifts @ 2 x 20/15 kg
  • 10 DBL DB Front Squats @ 2 x 20/15 kg
  • 200 m DBL DB Front Rack Carry
  • 50 DU

*Outside if the weather is nice – if the weather isn’t nice carries go up the stairs, out through one door, in through the other door down the stairs. On the stairs, farmer carry is allowed.

I = 2 x 15/10 – 20 DU or 1 min practice

B = 2 x 10/7.5 – 20 heavy rope SU

Friday 3 April

Warming Up

1-2 RFQ:

  • 10/10 calf raises
  • 10/10 tibialis raises

Into 1-2 RFQ:

  • High Knees
  • A-Skips
  • Karaoke running drill

 

Conditioning Pre-TEST

For time:

  • 2K Run

*Can’t run due to injury? –> 4K bike test

 

If you already did the test and don’t want to repeat it:

Continue with the following training:

15 min AMRAP:

  • 100 m sprint / 100 m walk or jog back
  • 200 m sprint / 200 m walk or jog back
  • 300 m sprint / 300 m walk or jog back
  • 400 m sprint / 400 m walk or jog back
  • 500 m sprint / 500 m walk or jog back*

*Keep adding 100 m until you run out of time

Workout

20 min AMRAP:

  • 30/25 Cal Machine
  • 15 Worm C & J*
  • 20 m HSW / 8 Wall Walks YGIG

*Alternate rounds between:

  • 20 Worm Squats
  • 30 Worm STOH

*Scaling options: Synchronised SB to shoulder/Bearhug squats/STOH

Saturday 4 April

Warming Up

7 min AMRAP

  • 10 Banded Shoulder Dislocates Into 10/10 giant circles
  • 10 Candlesticks
  • 10 Cal Ski on high resistance
  • 5-10 Arch to hollow snaps

 

Gymnastics – Volume TTB/HSPU

6 min EMOM

  1. Jump to Hollow on wall or in rig
  2. HS Hold / Head stand Hold

 

2 min rest, then onto:

 

10 min EMOM

  1. Max TTB / TTR
  2. Max HSPU / Negative HSPU

 

Strength – Accessory

4 RFR:

  • 1 min BB Romanian Deadlifts @ 80/60
  • 1 min DBL DB Farmer Hold Lunge Steps @ 2 x 20/15
  • 1 min Rest

I = 60/40 kg BB & 2 x 15/10 kg

B = 40/30 kg BB & 2 x 10/7.5 kg

Straight into:

  • Max Deadhang*

*The athlete holding on the longest can come up with a penalty for the rest of the group.

Sunday 5 April

 

EASTER CROSSFIT TEAM WORKOUT