CrossFit Colchester Affiliate Program 24/06/2019

WK3

Programmed by: James Deag

 

Monday

Skill

5 minute recap on Push Jerk – PVC Pipe only

 

Strength

E3MOM 6×2 Front Squat@80%

In between sets complete 5 Push Jerks, building to the weight being used in the workout.

 

Conditioning

7 minute AMRAP

“Goblet Cindy”

5 Pull Ups
10 Push Ups
15 Goblet Squats

Coaches Notes:
Aim to complete a minimum of 5 rounds, choosing a gymnastics scale and Goblet Squat weight that allows you to go near unbroken in order to achieve the 5 rounds.


(3 minutes rest)


For Time: (7 minute cap)

30 Calorie Ski
30 Push Jerk (Scale to Push Press if the movement pattern is a limiting factor)
30 Alternating Barbell Lunge

Coaches Notes:

Using the same weight for both barbell movements, aim to break both movements into no more than two sets – use a weight that allows you to do so.

 

 

Tuesday

Skill

20 minute recap on Ring Muscle Ups

  • False Grip
  • Pull to sternum
  • Transition
  • Ring Support Holds
  • Low Ring Muscle Up (with feet on the floor)

 

If you are ‘competent’ at Ring Muscle Ups – can consistently perform sets of 3+ Ring Muscle Ups under fatigue – use this time as follows:

  • Listen in on the recap until transitions have been covered. Then…

E2MOM x 5– A set of ring muscle ups (approximately ⅓ of your max set)

 

Strength

E2MOM 5×1 Deadlift@80%

In between sets establish a Ring Muscle Up and HSPU scale

Ring Muscle Up Scaling Options:

  1. Low Ring Transitions
  2. 1 Ring Row + 1 Push Up

 

Conditioning

Partner Nate

AMRAP 15

In Pairs (IGYG Rounds)
2 Ring Muscle Ups
4 Handstand Push Ups
8 Russian KB Swings (using a weight that allows you to unbroken)

 

Wednesday

Skill

Recap of the Kettlebell Snatch

Culminating in an EMOM 5 KB Snatch each arm (not alternating)

 

Conditioning

Suffolk Games Practice (in teams of 4)

For Time:

3.2km Run (4 x 800m)

Time cap: 25 minutes

 

Whilst…

 

AMRAP 25

Object Carry 10m Shuttle (Approx 50kg/30kg total weight)

8 *Burpee Box Jump Overs (24” for everyone)

5 KB Snatch Right Arm (use a weight that allows you to move proficiently)

5 KB Snatch Left Arm

 

P1 + 2 – Runs 800m

P3 – Completes 1 round of the AMRAP

P4 – Rests

* Simulate jumping over a Hay Bale – both hands placed on top of the box. Feet can, but do not have to touch the top of the box as you jump over.

 

(5 minute rest)

 

AMRAP 5

Max Distance Wheelbarrow walk in 10m shuttles (2 people working at a time)

 

“A wheelbarrow will see 1 Team member hold the legs of the other, enabling them to walk on their hands. If a teammate stops mid lane, they must still complete the length. Team members cannot be switched mid lane.”

 

 

Thursday

Strength

8 minutes to work up to a heavy set of 4 Strict Press followed by:

E3MOM 3×4@85% of above weight reached above.

 

Conditioning

For Time:

5 Rounds
250m/200m Row
5 Power Cleans (no TnG)
6 Over Bar Burpees
(2 minute Rest)

  • Aim of the game is to complete all rounds within 5 seconds of each other e.g. 1:55/1:57/1:58/1:59/1:59. Aiming to complete all rounds in under 2 minutes.
  • Scale the row accordingly (need to be pulling 1:50/500m on the rower).
  • Barbell weight should enable 5 quick singles but be a weight that you cannot cycle under fatigue.

 

Core Finisher

50 TTB for time

Every time you break 20 Russian Twists

5 minute time cap (Use a progression that means you can break no more than 4 times)

 

 

Friday

Strength

E3MOM Back Squat 6×5@80%

 

Conditioning

AMRAP 20

50 Double Unders
40 Alt DB Clean & Jerk (10 right arm – 10 left arm)
30 Cal Assault Bike/ Row
20 CTB Pull Ups
10m Handstand Walk or 2 Wall Walks

 

Savage Saturday

In Pairs:

In a 10 minute window

1km Ski/Row for time

1km Ski/ Row for time

Max effort burpee Pull Ups in the remaining time

Score is Burpee Pull Ups

Scale to jumping pull ups if necessary – all reps must start hanging from a fully extended position at the elbow.

 

In a circuit fashion:

AMRAP 5

IGYG
10 Russian KB Swing
12 KB OH Walking Lunge (6 each arm)
1 Rope climb (no jump – L-sit from floor if capable)
Score = Reps

 

(5 minute transition)

 

AMRAP 5

IGYG
DBall Shuttle Run
2 Burpee – DBall Over box
DBall Shuttle Run
Score = Rounds

 

(5 minute transition)

 

AMRAP 5

100 Wall Balls For time

P1 Wall Ball

P2 Holds 2 x 32/24kg Kettlebells/DB off the floor – wall balls can’t be done unless the KB are off the floor.

Max Effort Syncro Knee Raises in the remaining time

Score = Syncro Knee Raise Reps

 

Sunday

Strength – HSPU

EMOM15

1 – 25% of Strict HSPU + half the reps kipping (e.g. 4 strict + 2 Kipping)

2 – 8 Single Arm Ring Row – right Arm

3 – 30 Second Handstand hold

4 – 8 Single Arm Ring Row – Left Arm

5 –  Rest

 

“Elizabeth”

For time:

21-15-9
Squat Clean@61/43kg
Ring Dip

Conditioning

 

MONDAY/TUESDAY

AMRAP 16

20 Cal Row
15 Burpee Over DB
10 Single Arm Thrusters (5 each arm)

 

(5 minute transition)

 

EMOM 15

1 – Cal Row

2 – Single Arm DB Thruster (Right Arm)

3 – Burpee Over DB

4 – Single Arm DB Thruster (Left Arm)

5 – Rest

 

 

WEDNESDAY/THURSDAY

3 rounds

1 min Bike

1 min Lunge

1 min Burpee

1 min Rest

1 min Ski

1 min Ab Mat Sit Up

1 min Burpee Step Ups

1 min Rest

1 min Row

1 min Russian KB Swing

1 min Burpee Box Jumps

1 min Rest

 

FRIDAY

For Time:

4 Rounds
200m Run
20 Air Squats
200m Run
20 Wall Balls
200m run
20 Double Unders
200m Run
20 Box Jumps