CrossFit Colchester Affiliate Program 08/04/2019

Monday
A. Strength

E3MOM 5×3 Strict Press@82.5/85%

B. Conditioning

For Time:
27-21-15-9
DB Hang Power Clean@22.5/15kg
T2B
Wallballs@14/9kg
Score = Time

Tuesday
A. Strength

E4MOM 5×4 Front Squat@80%

B. Conditioning

AMRAP 12
2,4,6,8,10…..
Deadlift@60/40kg
Front Squat@60/40kg
Bar Hops (yep)
Score = Reps

Wednesday

A. Strength

EMOM 10
Strict HSPUs or Seated DB/BB Press

Pick a rep range you can maintain for the 10 minutes

B. Conditioning

AMRAP 10
In Pairs
3 Rounds
30 Calorie Row
30 Thrusters@60/40kg or Inclusive@40/25kg
In Remaining Time ME Burpees Over Bar
Score = Reps

Coaches Notes For HSPU:
Seated DB Press: Sit yourself down in a “L” position. Your legs should be straight, chest proud, and back is flat. Place the dumbbells in each hand with the top of the bell on the shoulder and palms facing each other. If you are using a barbell, take the same seated position but hold a barbell in a front rack position. From here you fill your belly with air and engage your midline then begin to press. Your finishing position should be arms locked out overhead with bicep by the ear. If mobility is an issue try placing a 10kg plate underneath your butt. This will help you find more of a neutral position of you are tight in your hamstrings, hips, T-spine, etc. You can even play around with doing the barbell press with the hands out front – the same position they would be in at the bottom of the HSPU.

 

Thursday

A. Strength

E4MOM 5×4 Back Squat@80%

B. Conditioning

EMOM 20
1 – 20 Goblet Squat@32/24kg
2 – 20 Sit Ups
3 – 20 Alt Goblet Lunge@32/24kg
4 – Rest

 

Friday

A. Strength

E4MOM 4×6 Bench Press@75%

B. Conditioning

For Time:
3 Rounds
400m Run
30 Alt DB Snatch@22.5/15kg
20 T2B
Score = Time

Saturday

AMRAP 30
In Teams of 3
150 Calorie Assault Bike + 150 Pull Ups
100 Calorie Row + 100 Down Ups
75 Calorie Ski + 75 Strict HSPU’s
Score = Reps

Sunday

A. Strength

E4MOM 5×3 Deadlift@85%

B. Conditioning

For Time:
3 Rounds:
60 Double-Unders
45 Air Squats
21/15 Calorie Row
10 Push Jerks@80/60kg
Score = Time

Conditioning

MONDAY/TUESDAY

EMOM 30
1 – 15/12 Calorie Row
2 – 15 Plate GTOH@25/15kg
3 – 15/12 Calorie Ski
4 – 15 Down Ups onto plate
5 – 15/12 Calorie Assault Bike

WEDNESDAY/THURSDAY

AMRAP 30
In Pairs
400m Run
30 Double Unders
20 Wallballs@9/6kg
10 DB Hang Power Clean@22.5/15kg
Score = Reps

5 Rounds
8 V-Ups
16 Sit Ups

FRIDAY

EMOM 30
Minute 1 – 2
400m Run + 15 Wallballs@9/6kg

Minute 2 – 4
20/15 Calorie Row + 15 Burpees

Minute 4 – 6
20/15 Calorie Ski Erg + 15 DB STOH@22.5/15kg