CrossFit Colchester Affiliate Program 01/07/2019
WK4
Programmed by: Tom Lawrence
Monday
E3MOM 6×2 Front Squat@80%
Inbetween sets practice moving the DB like Ninjas ready for the workout
1 – 2 – DB Thruster
3 – 4 – DB Snatch
4 – 6 – Alt DB Hang Clean and Press
Warm up Gymnastics
“A Microwave 4 Minutes”
AMRAP 4
Buy in 200m run
8 DB Thrusters@25/20kg
8 TTB
Score = Reps
Rest 2 minutes
AMRAP 4
Buy in 200m run
6 Alt DB Snatch@25/20kg
6 HSPU
Score = Reps
Rest 2 minutes
AMRAP 4
Buy in 200m run
4 Alt DB Hang Clean and Press@25/20kg
4 BMU
Score = Reps
Coaches Notes: Short rep range and short time domains so encourage people to push for a DB that is slightly heavier than what they usually use.
Tuesday
EMOM 20
1 – 5-8 strict pull ups OR 3-5 negative pulls OR 5-8 ring rows with a pause
2 – 10 SA DB prone rows with a pause right
3 – 10-15 straight arm banded pull downs
4 – 10 SA DB prone rows with a pause left
*Optional rest min*
10 Rounds
E2MOM
“It Started So Easy”
3 GTOH@50/40% of Front Squat
6 bar hop burpees
9 Front Squats50/40% of Front Squat
No score
Coaches Notes: EMOM set up: members choose whether they want to work for 4 or 5 full rounds in the 20 min.
“It Started So Easy”
Lactate threshold work out, encourage to push hard then rest not move steady throughout.
Wednesday
“Simple Crossfit Part A”
AMRAP 15
IGYG (movements)
3,6,9,12,15…
Medball Clean@9/6kg
Burpees
Barbell [email protected]/30kg
Score = Reps
*In pairs complete 50 doubles or 100 singles at the end of each round*
“Simple Crossfit Part B”
AMRAP 15
IGYG (movements)
3,6,9,12,15…
Wallballs@9/6kg
Box Jump Overs
Power [email protected]/30kg
Score = Reps
*In pairs complete 50 doubles or 100 singles at the end of each round*
Coaches Notes: Aim is to match score from first AMRAP in seconds AMRAP.
Thursday
Strict Press
8 min to work to a heavy set of 3 reps
E3MOM
Strict press 3×3@85% of above
+
4-6 high box jumps 24/30” (everyone jumping onto something)
“Dead-Nastics”
For Time: Time Cap 12
2 Rounds
20 Deadlifts@80/60kg
20 Pull Ups
15 Deadlifts@80/60kg
15 Press Ups
10 Deadlifts@80/60kg
10 Alt Pistols
5 Deadlifts@80/60kg
5 BMU
Coaches Notes: High box jumps should not be hard work. Use as a primer for the WOD/deadlifts.
Friday
E3MOM
Back Squat 6×6@80%
+
6/6 DB Floor Press
“Karen and Angie sitting in a tree”
For Time: Time Cap 15
50-40-30-20-10
Ab matt sit ups and double unders 30-30-30-30-30
Wallballs @ 9/6
Score = Time
Coaches Notes: DB floor press= start with both arms extended, 1 arm does all 6 reps then the other. Unilateral/time under tension
Saturday
EMOM 16
1) 25% of Strict HSPU + half the reps kipping (e.g. 4 strict + 2 Kipping) *as per last week 2) 10 SA seated arnold press right
3) 30 second HS hold or hollow hold
4) 10 SA seated arnold press left
“Baby got upper back” AMRAP 8
10/8 cals on any erg
8 hang power snatch @ 50% of full snatch of power snatch 1RM (whatever is heavier) 8 russian KB swings
Score = reps
EMOM 8 (alternate)
- 1) 20 – 40sec hollow or tuck hold
- 2) 10 – 20 zombie sit up with plate @ 5/10
No score
Coaches Notes: The AMRAP is designed for the Ski erg, thus members who pick the ski erg will have the toughest stimulus.
Sunday
Deadlift
20min to build to a heavy set of 6
“Has anybody seen my lungs?”
AMRAP 20
In teams of 3
(1 rowing, 1 working, 1 resting)
50 SA DB OH [email protected]/15 50 TTB
50 DB Box Step [email protected]/15
50 Press Ups
Score = Reps and Meters
Conditioning
MONDAY/TUESDAY
EMOM 25
1 – 15 Over Box Jumps@24/20″
2 – 15/12 Calorie Ski
3 – 15 DB [email protected]/15kg
4 – 15/12 Calorie Bike
5 – Rest
WEDNESDAY/THURSDAY
For Time:
800m Run
50 DB [email protected]/15kg
50 Burpees
50 FR DB [email protected]/15kg
800m Run
Score = Time
4 Rounds
8 Strict T2B
10 V-Ups
12 Sit Ups
FRIDAY
AMRAP 30
In Pairs
10 Over Erg Burpee
10 Calorie Row
10 Wallballs@9/6kg
Score = Time
Coaches Notes:
P1 completes all movements (30 reps) then tags P2 who does the same.