CrossFit Colchester Affiliate Program 15/04/2019
Monday
A. Strength
E3MOM 5×4 Front [email protected]%
B. Conditioning
AMRAP 14
50 Air Squats
40 DB [email protected]/15kg
30 Down Ups
20 Alt Jumping Lunge
10 DB [email protected]/15kg
Score = Reps
Tuesday
A. Strength
E3MOM 5×4 [email protected]%
B. Conditioning
EMOM 25
1 – 20 Russian KB [email protected]/24kg
2 – 10 Strict T2B/Leg Raise/Knee Raise
3 – Rest
4 – 20 [email protected]/6kg
5 – 20 Sit Ups
6 – Rest
Wednesday
A. Strength
AMRAP 10
3 Hang Power [email protected]/80% + 10 Press Ups
B. Conditioning
8 Rounds
In Pairs
YGIG
15 Calorie Row
12 Power [email protected]/40kg
9 Burpee BJO @24″/20″
Score = Time
Coaches Notes:
Full round 15-12-9 then change.
Thursday
A. Strength
E3MOM 5×4 Bench [email protected]/90%
B. Conditioning
For Time:
Buy In: 800m Run
30-20-10
DB [email protected]/15kg
Down Ups
Cash Out: 800m Run
Score = Time
Friday
Class Times:
9.00 – 10.30
10.30 – 12.00
In Teams of 3
Two people work through A. (one working at a time) while the third rows for calories.
Swap when you like.
A.
AMRAP 24
120 Alt Arm DB Hang Clean and [email protected]/15kg
100 TTB
80 [email protected]/35kg
60 Burpee Over Bar
40 [email protected]/50kg
Score =
A. Reps
B. Max Calorie Row
C. 10 Minutes to achieve a 3RM Cluster
D. Easter Egg Hunt
Saturday
A. Strength
E3MOM 1 Snatch + 1 Hang Snatch + 1 [email protected]%
B. Conditioning
For Time:
30-20-10
[email protected]/35kg
Pull Up
Score = Time
Sunday
A. Strength
E4MOM 4×8 Tempo Front [email protected]/70%
Tempo: 1-3-1-1
B. Conditioning
For Time:
200 Meter Run, 21 TTB, 21 Burpees
200 Meter Run, 18 TTB, 18 Burpees
200 Meter Run, 15 TTB, 15 Burpees
200 Meter Run, 12 TTB, 12 Burpees
200 Meter Run, 9 TTB, 9 Burpees
200 Meter Run, 6 TTB, 6 Burpees
200 Meter Run, 3 TTB, 3 Burpees
Score = Time
Conditioning
MONDAY/TUESDAY
EMOM 30
0 – 2 – Run 200m + 20 [email protected]/6kg
2 – 4 – Run 200m + 20 T2B
4 – 6 – Run 200m + 20 Down Ups
WEDNESDAY/THURSDAY
EMOM 30
1 – 15/12 Calorie Assault Bike
2 – 15 [email protected]/6kg
3 – 15 Box [email protected]/20″
4 – 15 Russian [email protected]/24kg
5 – 15 Sit Ups
FRIDAY
AMRAP 30
In Pairs
12 Over Erg Burpee
12 Calorie Row
12 DB [email protected]/15kg
Score = Time
Coaches Notes:
P1 completes all movements (36 reps) then tags P2 who does the same.