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Programming week 34

Monday 17 August

Warming Up

  • BB Warm Up & Mobility – Trainers’ Choice

 

Weightlifting

  • 30 Cleans @ 30-40% of 1 RM

Rest 3 min

  • 20 Cleans @ 50-60% of 1 RM

Rest 3 min

  • 10 Cleans @ 70-80% of 1 RM

 

Workout

Start a new set every 5 min x 3-4

  • 20/18 Cal Machine
  • 3 Heavy Front Squats from the floor – aim for at least 80% of your highest lifted weight of the previous block
  • 15 (C2B) Pull Ups

I = switch squats & machine & 18/15 Cals & Banded Pull Ups

B = switch squats & machine & 15/12 Cals & Ring Rows

*Today’s challenge is strength & skills under fatigue. If you are comfortable with the movements, challenge yourself on the weight of the BB & aim for max 2 sets on the pull ups.

*Score is your fastest round

Tuesday 18 August

Warming Up

2-3 RFQ:

  • 5 Walkouts with Push Up
  • 10 KB Deadlifts
  • 10 Banded Pull Aparts

 

Strength

3-4 RFQ:

  • 6 Paused Sumo Deadlifts*
  • 5-15 Push Ups
  • 5-15 Inverted Rows

*Pause 1 cm above the floor for 1″. Minimise rest between movements, rest as needed after each round

 

Accessory

3-4 Attempts to find a max load for an unbroken set of:

  • 10″ DBL DB Hang to OH

20″ Rest

  • 20″ DBL DB Hang to OH

40″ Rest

  • 30″ DBL DB Hang to OH

*Rest as needed

You must keep moving the DB’s, as slow or as fast as you want but you cannot stop. Stopping means a penalty of -1 rep. Score = heaviest weight x reps

Wednesday 19 August

Warming Up

2 min AMRAP:

1-2-3-4-5-etc

  • Air Squats
  • Shuttle Runs

Into 2-3 RFQ:

  • 5 BB Thrusters
  • 5 Down Up Box Step Overs
  • 10 Ring Rows

 

Conditioning

4 min ON / 2 min OFF x 6

Odd:

  • 400-500 m Run into max BB Thrusters*

 

Even:

  • 20-25 Burpee Box Jump Overs into max Pull Ups

 

*Change to DB’s or wall balls if the weather is nice and go outside. Aim to spend max 2.5 min on the first movement.

*Score = total number of thrusters and pull ups collected in 6 rounds

Into 4 min AMRAP:

  • 10 Line Facing Burpees
  • 15 V-ups

Thursday 20 August

Warming Up

2 RFQ:

  • 10 Cal Machine
  • 30″ Cobra Pose Hold
  • 10 Plank to Pikes
  • 30″ Active Hang

 

Gymnastics

2-3 RFQ:

  • 5-15 Hollow Body Hang – Use a box if needed
  • 20-30″ Reverse Hollow Body Hold

 

3-4 RFQ:

  • 5-15 Seated TTB, if easy: Seated TTB Pulses / Adv: 5-15 Ball Ups or Skin the Cats

 

3-4 RFQ:

  • 5-15 Toes To Ring/Bar / 5-15 Strict TTB
  • 5-15 Push Ups

 

Compression strength

3-4 RFQ:

  • 10-25 GHD Sit ups on WB
  • Accumulate 20-30″ Hanging L Sit keep one leg bent to make it easier

 

Workout – Mels’ Bday Bash

20-35 min AMRAP (depending how much time is left)

  • 35 Cal Machine
  • 35 Kettlebell Swings (24/16 kg)
  • 35 Wall Balls (9/6 kg)
  • 35 Goblet Squats
  • 35 Box Jumps (60/50 cm)

*Can we guess how many summers Mels is turning today?

Friday 21 August

Warming Up

30″ ON / 30″ OFF x 6

  • Odd: 5/5 Cossack Squats
  • Even: Plate Pinch Hold

 

Into 2 RFQ:

  • 5/5 KB Box Step Ups
  • 10/10 m Suitcase Carries

 

Strength

1′ ON / 1′ OFF x 8

  • Odd: Max DBL DB Box Step Ups
  • Even: Max Yoke/Farmer Carry

 

*Aim to move the full minute, and aim to use at least last week’s weight if you did this training. Flow: 1 min box step ups, 1 min rest, 1 min carries, 1 min rest, 1 min step ups etc

Workout

In pairs:

15 min AMRAP for max distance:

P1:

  • Row/Ski for max distance

P2:

6 RFT:

  • 10 Devil Presses @ 2 x 15/10 kg
  • 60 DU / 120 SU

*Switch whenever and as often as you like. Once the 6 rounds are complete both athletes alternate on the machine. Score = total distance on machine and time to finish the 6 rounds.

I = 8 Devil Presses & 30 DU

B = 2 x 10/7.5 kg

Aim for:

  • <1 min Devil Presses
  • ~1 min rope

Saturday 22 August

Warming Up

2 RFQ:

  • 1 min skipping any style
  • 30″ Dead Hang
  • 5/5/5 I, Y, T Raises
  • 10 Sit Ups / V-ups

 

Gymnastics – TTB Skills

30″ ON / 30″ OFF x 6

  • Odd: Arch Hold
  • Even: Hollow Hold

 

Then onto:

Every 75″ x 6

  • Max TTB/Leg Raise/Knee Raise (2-3 RIR)

Adv: DU in remaining time

 

Rest 3 min

 

Onto Every 20″ x 6

  • Max TTB/Leg Raise/Knee Raise (1-2 RIR)

 

Conditioning

30″ ON / 60″ OFF x 3

  • Max A – Squats
  • Max Cal Air Bike
  • Max SB Squats

*Rest 2 min then repeat 2-3 more times

*Score = best round

Sunday 23 August

Warming Up

  • BB Warm Up & Mobility – Trainers’ Choice

 

Weightlifting

CrossFit Benchmark Workout “Isabel”

For time:

  • 30 Snatches (61/43 kg)

I = 43/35 kg

B  = 30/20 kg or empty BB

 

Workout

For time:

2-4-6-4-2

  • Wall Walks

15-30-45-30-15

  • KB Swings – H @ 32/24 kg
  • Box Jumps

TC = 20 min

I = 24/16 kg

B = 16/12 kg