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Programming week 16

Monday 13 April

Warming Up

7 min AMRAP:

  • 10 Banded Arch to Hollows
  • 10/10 Banded Lat Raises
  • 10 Calories Ski
  • 10 Ring Push Ups

 

Gymnastics – Skills BMU

3-4 RFQ:

  • 30″ Support hold on top of rig
  • 3-5 Jumping BMU / 1-5 (Banded) BMU
  • 60″ Hollow Body Hold

 

Strength – Accessory

For time:

  • 30 DBL DB Romanian Deadlifts @ 2 x 20/15 kg
  • 20 m DBL DB Farmer Hold Walking Lunges @ 2 x 20/15
  • 30 DBL DB Romanian Deadlifts @ 2 x 20/15 kg
  • 20 DBL DB Front Rack Hold Walking Lunges @ 2 x 20/15
  • 30 DBL DB Romanian Deadlifts @ 2 x 20/15 kg
  • 20 DBL DB Overhead Hold Walking Lunges @ 2 x 20/15

Into:

  • Max Plate around the world moving the plate from the hip @ 20/15 kg Plate, NOT DB

TC = 15 min

*Use 5 m Lanes

I = 2 x 15/10 kg & 15/10 kg plate

B = 2 x 10/7.5 kg & 10/7.5 kg plate

*Score = number of plate around the worlds

Tuesday 14 April

Warming Up

1-2 RFQ:

  • 5/5 Hip Airplanes
  • 5/5 Front Rack Stretch

Into 2 RFQ:

  • 5 Walkouts with Heel Tap
  • 5 Kang Squats

 

Strength – Front Squat / Push Up Waves

2 min Squats / 1 min 5-15 Push Ups

  • 5 Front Squats @ 77.5%
  • 3 Front Squats @ 85%
  • 1 Front Squat @ 90%
  • 5 Front Squats @ 80%
  • 3 Front Squats @ 87.5%
  • 1 Front Squat @ 92.5%

 

*Flow: Set a timer for every 2 & 1 min. 2 min interval: 5 front squats, 1 min interval: 5-15 push ups, 2 min interval: 3 front squats, 1 min interval: 5-15 push ups. Choose a number of push ups so that the final 2-3 reps feel like RPE 8-9. Stick with the same number for all 6 sets, even if that means breaking them up at some point. If you don’t know your percentages, aim to work close to failure and just make sure the second set of 5, 3 and 1 is heavier than the first.

 

Short Intervals

400 m easy jog / running drills

Into:

  • 4 x 200 m / 1 min rest
  • 2 x 400 m / 1 min rest
  • 1 x 600 m / 1 min rest

TC = 16 min

Wednesday 15 April

Warming Up

2 RFQ:

  • 15 Cal Machine
  • 10 Plate GTOH
  • 10 Plate Squats
  • 10 Plate Good Mornings

 

Conditioning – Endurance

For time:

  • 5/4.5 K Row or Ski / 10/9K C2 Bike / 12/10.5 K Echo Bike

At 0:00 and after every 1K – 5 times:

  • 15 HSPU / 20 Push Ups
  • 10 Devil Presses @ 2 x 20/15 kg

TC = 40 min

 

RX + = Same distances 20 HSPU / 12 Devil Press

I = Same distances / 20 Push Ups / 2 x 15/10 kg

B = 4/3.6 K Row or Ski / 8/7.2 K C2 Bike / 10/9 K Echo Bike / 12 Incline Push Ups & 2 x 10/7.5 kg

*Aim to spend max 3 min on the HSPU/Devil Press Combo

Thursday 16 April

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

5-3-3-2 reps of

  • Deadlifts

Alternate with:

  • 3 Strict Presses

 

Strength – Accessory

12 min AMRAP:

  • 15 Hamcurls on bench with DB
  • 20 KB (weighted) Floor Wipers

*Keep alternating between both movements with minimal rest. Aim to build weight over all sets.

Straight into

30″ ON / 30″ OFF x 5

  • Max Renegade Rows with Push Up

RX = 2x 20/15

I = 2 x 15/10

B = 2 x 10/7.5

*Score = total number renegade rows & push ups in all 5 sets

Friday 17 April

Warming Up

  • BB & Mobility trainer’s choice

 

Weightlifting – Technique

Take the bar from the rig and work up to a heavy:

  • 1 Snatch Balance

 

This should give you some confidence to work up to a heavy:

  • 1 Snatch

 

Workout

3 RFT with a partner:

  • 50 TTB YGIG
  • 15 Synchro BB Snatches @ 60/40 kg
  • 30 C2B Pull Ups YGIG
  • 15 Synchro OH Squats @ 60/40 kg

TC = 21 min

I = 45/30 kg – Leg Raises & (Banded) Regular Pull Ups

B = 30/20 kg – (Alternating) V-ups & Jumping Pull Ups or Ring Rows

Saturday 18 April

Warming Up

  • Running Drills Trainer’s Choice

 

Conditioning – Long Intervals

Go outside for todays workout

 

In pairs P1 starts on the run, P2 on the burpees / thrusters switch when P1 returns from the run:

  • 400 m easy jog versus 6 Burpees / 3/3 SA Thrusters
  • 400 m run – accelerating every 100 m versus 6 Burpees / 3/3 SA Thrusters – speed up pace every 3 reps

Then onto:

 

Norwegian 4×4 Interval Protocol

4 min ON / 4 min OFF x 4

  • 630 m Run

Into AMRAP

  • 6 Burpees
  • 6/6 SA DB Thrusters @ 1 x 20/15 kg

*Aim to work at 85–95% of max intensity. These 4 mins should feel really uncomfortable. Try not to rest completely, but keep walking/light jogging in the rest intervals.

*Score = best round / highest score

Slower runners go for the 400 m lap around the park

 

CrossFit Benchmark – 11:00 class

“Diane”

21-15-9 Reps For Time:
Deadlifts (102/70 kg)
Handstand Push-Ups

TC = 12 min

I = 70/47.5 kg / Incline HSPU or push ups

B = 42.5/30 kg / Incline push ups

 

 

Sunday 19 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 into:

 

10 min EMOM

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

 

Strength – Accessory

2 RFR:

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

2 min AMRAP:

  • Plate around the world moving the plate from the hip

RX = 20/15 kg

I = 15/10 kg

B = 10/5 kg

Score = total number of reps x weight