CrossFit Colchester Affiliate Program 05/08/2019

Monday

Squat Program: Week 9

E4MOM x 6
2 Front Squat at 80%
5 Bench Jump Overs
1 length of cone suicide sprints

5min AMRAP
0:00 – 1:00 max effort TTB

1:00 – 4:00AMRAP
20 Russian Twists
30 Single Unders
20 Mountain Climbers

4:00 – 5:00 max effort TTB

Tuesday

10 Minutes to build to a heavy 5 push press from the floor

‘Squatting Isabel’
30 Squat Snatch for time @ 60Kg/40kg

Wednesday

In Pairs
Buy In – IGYG
4 x 800m run (2 runs each)

Into…

3 Rounds:
100 Double Unders (shared)
20 Syncro Alt DB Hang C&J @22.5kg/15kg
20 Syncro TTB
20 Syncro Burpee over DB

Into…

Buy Out – IGYG
4 x 400m run (2 runs each)

Thursday

Week 10: Deadlift

E3MOM x4
3 Deadlift @85%

For time:
1,000m Row
40 Pull Ups
10 GTOH @ 60kg/ 40kg
30 HSPU
10 GTOH @ 70kg/ 55kg
10 BMU
10 GTOH @ 80kg/65kg
1,000m Row

Friday

Squat Program: Week 9

E4MOM x6
6 Back Squat @80%
Rounds 1, 2, 3 superset with:
6 CTB Chin Ups
12 DB Skull Crushers
30 Sec Hollow Hold
Rounds 4, 5, 6 superset with
15 Barbell Bent Over Row
12 V-ups
10 Barbell Good Mornings

Saturday

In Pairs, For Time:
100 Alternating Barbell Lunge @ 60kg/40kg
150 Russian KB Swing @ 32kg/24kg
100 Front Squat @60kg/40kg
150 Single Arm DB Push Press @22.5kg/15kg

Every 3 minutes including 0:00 each person must complete 10 calories on an erg

Sunday

E2MOM x3
5 Overhead Squat Ascending weight

‘Mary’
20min AMRAP
5 HSPU
10 pistols
15 pull-ups

Conditioning

Monday/Tuesday

1st Round 3 min on 1 min off
2nd Round 2 min on 1 min off
3rd Round 1 min on 1 min off
Max Effort Row/ Ski/ BikeErg
Max Effort Wall Ball
Max Effort DB Snatch @22.5kg/15kg

Wednesday/ Thursday

8mim AMRAP
10 cal Ski
20 Single Arm DB Thrusters 1 x 22.5kg/15kg

~ 4 min rest ~

8min AMRAP
200m Run
20 DB Step Overs @ 2 x 22.5kg/15kg

~4 min Rest ~

8min AMRAP
10 DB Push Press @ 2 x 22.5kg/15kg
10 Goblet Squats
5 Burpee to Bar

Friday

‘Mikko got boxed up’
40min EMOM
1- 18/12 Cal Row
2 – 18/12 Cal Bike Erg
3 – 18/12 Cal Ski Erg
4 – 200m run
5 – 1 min Rest

Affiliate Program 12/11/2018

Week 2
Strength: Week 1, 6 week squat program.


Gymnastic Skill: W
eek 2, bar muscle up progression. 

Monday
Main Class

A. Strength

E3MOM 6×2 Front Squat@80% of 1RM Front Squat

‘Quads like Quinney” lols

B. Conditioning

AMRAP 15
7 Burpees
7 T2B
7 Front Squats
Score = Reps

Front Squat Increases:
6 Minutes@40/30kg
5 Minutes@50/35kg
4 Minutes@60/40kg

Tuesday
Main Class

A. Strength

E3MOM 5×5 Strict Press@80% of 1RM Strict Press

B. Conditioning

EMOM 20
1 – 3 Power Clean + 3 Hang Power Clean@70/80% of 1RM Power Clean
2 – 15 Press Ups

Wednesday
Main Class

A. Strength

E3MOM 6×3 Back Squat @80% of 1RM Back Squat

B. Conditioning

For Time:
5 Rounds
In Pairs
20 Double DB Hang Clean and STOH@30/22.5kg
20 Synchronised Down Ups
20 Pull Ups
20 Heavy Wallballs@14/9kg
Score = Time

 

Thursday
Main Class

A. Strength

E3MOM 5×3 Snatch@80% of 1RM Snatch

B. Conditioning

For Time:
In Pairs
10 Rounds
32 Calorie Row
16 Over Erg Burpee
Score = Time
Time Cap = 30 Minutes 

Friday
Main Class

A. Strength

E3MOM 6×2 Front Squat@80% of 1RM Front Squat

B. Conditioning

For Time:
21-15-9
STOH@80/60kg
Pull Ups
Press Up
Score = Time

Saturday
Main Class

A. Skill

Bar Muscle Up

B. Conditioning

AMRAP 7
1,2,3,4,5,6,7,8,9,10…..
Clean@100/70kg
Bar Muscle Up
Score = Reps

C. Mid Line

For Quality:
3 Rounds
10 Strict T2B
20 Sit Ups
10 Hollow Rocks
(Rest 1 minute after each round)

Sunday
Main Class

A. Strength

E3MOM 5×4 Bench Press@80% of 1RM Bench Press

B. Conditioning

For Time:
3 Rounds
10 Strict Press@50/35kg
15 Press Ups
20 Pull Ups
30 Sit Ups
Score = Time

Conditioning Classes

MONDAY/TUESDAY

AMRAP 30
400m Run
50 Wallballs @9/6kg
400m Run
50 Plate GTOH @25/15kg
400m Run
25 Wallballs @9/6kg
400m Run
25 Plate GTOH @25/15kg
Score = Reps 

 

WEDNESDAY/THURSDAY

AMRAP 24
6 Single R arm DB [email protected]/15kg
6 Burpees
6 Single L arm DB [email protected]/15kg
6 Burpees
6 OH Single R arm R leg DB [email protected]/15kg
6 Burpees
6 OH Single L arm L leg DB [email protected]/15kg
6 Burpees
Score = Reps

 

FRIDAY

For Time:
5 Rounds
20 Air Squats
10 Press Ups
30 Double Unders
20 Alt Lunges
10 Strict Pull Ups
30 Double Unders Score = Time

Affiliate Program 04/09/2017

Monday

Gymnastic Skill

Bar Muscle-up

 

For Time:

5 Rounds

12 KB Snatch@32/24kg

6 Bar Muscle-ups

24 Alt Goblet Lunge@32/24kg

Score = Time

Tuesday

A.

Build to a heavy

3 Cleans + 2 Front Squats + 1 Push Jerk

 

B.

10 EMOM

3 Cleans + 3 Front Squats + 3 Push Jerks@80% of weight achieved in A.

 

C.

Front Squat 4X5@80%

(Rest 2minutes between sets)

Wednesday

In Pairs

For Time:

42 – 30 – 18

DB Thruster@30/20kg

C2B Pull-up

Score = Time

 

Rest 10minutes

 

In Pairs

For Time:

8 Rounds

(4 each)

Relay Format:

12 [email protected]/30kg

12 T2B

Score = Time

Thursday

Build to a heavy

1 Snatch + 2 Hang Snatch + 3 OHS

 

14 EMOM

1 – 20 Alt DB [email protected]/15kg

2 – 20 Box Jumps@24/20″

 

After Class Extra:

Back Squat 6X2@80%

(Rest 2minutes between sets)

Friday

32 EMOM

1 – 12/10 Calorie Ski Erg

2 – 15 Wallballs@9/6kg

3 – 10 Down-ups

4 – 15 Slamballs@30/20lbs

Saturday

“D.T”

For Time

5 Rounds

12 Deadlift@70/50kg

9 Hang Power Clean@70/50kg

6 Push Jerk@70/50kg

Extra Conditioning

Session 1

For Time:

100 Calorie Row

100 Wallballs@9/6kg

100 Over Box Jumps@25/20″

(Every 2minutes complete 8 burpees)

Score = Time

 

Session 2

24 AMRAP

10 [email protected]/30kg

12 Calorie Ski Erg

10 Hang Power [email protected]/30kg

12 Calorie Assault Bike

10 Back [email protected]/30kg

12 Calorie Row

Score = Reps

 

Session 3

10 Rounds

Every 2 minutes

Run 400m + 12 Burpees

 

Affiliate Program 15/05/2017

Monday

For Time:

21-15-9

Calorie Ski Erg

Hang Power [email protected]/30kg

Score = Time

 

Rest exactly 5 minutes

 

For Time:

21-15-9

Calorie Row

Over Erg Burpee

Score = Time

 

Rest exactly 5 minutes

 

For Time:

21-15-9

Calorie Assault Bike

Front [email protected]/30kg

Score = Time

Score = Overall Time

Tuesday

Power Snatch Drills

“Quality from start to finish, move well, then start to move well a bit quicker”

6 Rounds

10 Hang Power [email protected]/30kg 30 DU

 

3 Rounds

12 T2B

30 Sit Ups

Wednesday

A.1 Thruster

15 minutes to build to a heavy for the day

“Ed”

A.2 100 Thrusters@50/35kg this should be atleast 50% of A.1

Everytime you drop or stop complete 5 Over bar burpees till you complete 100 reps

Score = Time

Thursday

A.1 5X5 Close Grip Bench Press

A.2 5X5 Strict C2B Pull-up

(Rest 30/90seconds)

 

5 Rounds for quality

15 Strict Press@20/15kg

15 Band Pullapart

15 Press Up

15 Hanging Leg Raises/Knee raises

 

After Class Extra

4X12 DB Shrugs

(Rest 90seconds between sets)

Friday

In Teams of 3

For Time:

2500m Ski Erg + 200 Wallballs@9/6kg

150 Calorie Assault Bike + 500 Double Unders

2500m Row + 200 Burpees

Score = Time

Saturday

For Time:

15-12-9-6-3

Power Clean@60/40kg

Front Squats@60/40kg

Push Jerk@60/40kg

Score = Time

 

Rest 10 minutes

 

For Time:

6 Rounds

5  C&J@70/50kg

10 Pullups

Score = Time

Session 1

5 Rounds

In a 3 minute window complete

250/200m Row

12 Over Erg (Rower) Burpee

8 Calorie Assault Bike

(Rest for the remainder of the 3minutes then repeat)

 

Session 2

25 AMRAP

10 Calorie Ski Erg

10 DB Push [email protected]/12.5kg

10 Down Ups

10 DB [email protected]/12.5kg

10 Press Ups

 

Session 3

21 min EMOM

1 – Run 200m

2 – 15 OHS@50/30kg

3 –  10 Box Jumps@24/20″

 

 

 

Affiliate Program 08/5/2017

Monday

For Time:

30 Calorie Row

30 Over Box Jumps@24/20″

30 Hang Power Clean@50/35kg

Rest exactly 3 minutes

20 Calorie Row

20 Over Box Jumps@24/20″

20 Hang Power Clean@50/35kg

Rest exactly 2 minutes

10 Calorie Row

10 Over Box Jumps@24/20″

10 Hang Power Clean@50/35kg

Score = Overall Time on clock when you have finished the 10 Hang Power Cleans

Tuesday

Snatch Warm Up

 

12 EMOM

2 Snatch@80/85%

 

For Time:

20-18-16-14-12-10-8-6-4-2

KB Snatch@24/16kg

30 Double Unders are between  each set of KB Snatch

Score = Time 

  • Start and finish on the KB, DUs are between sets.
  • must break up the reps evenly on the KB Snatch but do not have to alternate each rep.

 

After Class Extra:

Back Squat 5X3@85% of 1RM Back Squat (Rest 2minutes between sets)

 

After Class Extra:

5X2 Snatch Grip Push Press (Rest 2minutes between sets)

Wednesday

8 AMRAP

8 STOH@60/40kg

8 Pull-Ups

8 Burpees

Score = Reps

 

8 AMRAP

8 HSPU/KB Push Press

8 Toes to Bar/Leg raises/Knee Raises

8 Burpees

Score = Reps

 

After Class Extra:

Run 200m

Run 400m

Run 600m

Run 800m

Run 600m

Run 400m

Run 200m

Score = Overall Time

  • Rest 2minutes between each run

Thursday

A.1 Work up to a heavy 1 Clean + 1 Hang Clean

 

A.2 10 EMOM

3 Hang Clean@80% of weight achieved in A.1

 

4X4 Front Squat@85% (Rest 2minutes between sets)

 

After Class Extra:

6X3 Deadlift@80% (Rest 2minutes between sets)

Friday

For Time:
15-12-9-6-3
Press Ups
High box jumps@30/24″

Rest 8minutes

5 Rounds
20 Wallballs
15 Toes to Bar/Leg raises/Knee Raises
10 Deadlifts@125/82.5kg

Rest 8minutes

After Class Extra:
5 Rounds
18 Pistols
6 Bar Muscle ups
Rest 30 seconds between rounds

Saturday

24 AMRAP

30 Calorie Row

30 [email protected]/30kg

30 Box Jumps@24/20′”

30 Front [email protected]/30kg

30 Over Bar Burpee

Session 1

24 AMRAP

10 Burpees Box Jumps @24/20″

20 Slam Balls@30/20kg

30 Double Unders or 60 Single Skips

40 Air Squats

 

Session 2

21 EMOM

1 – 15 KB Swings@32/24kg

2 – 12 Burpees

3 – 12/9 Calorie Assault Bike

 

Session 3

20 EMOM

1 – 250/200m Row

2- 15 Wallballs@9/6kg

 

 

Affiliate Program 01/05/2017

Monday

In Pairs

3 Rounds

15 Calorie Assault Bike

15 Wallballs@9/6kg

(Rest 5minutes)

In Pairs

3 Rounds

15 Calorie Row

15 Burpees

(Rest 5minutes)

In Pairs

3 Rounds

15 Calorie Ski Erg

15 Russian KB swings@32/24kg

Tuesday

10 EMOM 3 Cleans@70/75%

 

Clean Grip Deadlift 4X10@50/60% (Rest 2minutes)

 

After Class Extra:

Front Squat 7X3@85% (Rest 2minutes)

Wednesday

21-15-9

Thruster@43,5/30kg

Over Bar Burpee

(straight into)

16-14-12

DB Snatch@30/20kg

Wallballs@9/6kg

20-20-20

(straight into)

15-12-9

[email protected]/30kg

Over Bar Burpee

Thursday

5 Round Circuit

10 Reps of each

In a 90 second window for each movement

A. DB Shoulder Press

B. DB Bench Press 4X10

C. Single Arm DB Row 4X10

D. Band or Cable Tricep Push Down 4X10

E. Hammer Curl 4X10

F. Strict T2B 4X10

Friday

20 Minutes Snatch drills

12 EMOM

1 – 1 Snatch + 1 Hang Snatch

2 – 12 Goblet Lunge@32/24kg

Behind Neck Snatch Grip Push Press 5X5 (Rest 90seconds between sets)

TABATA Burpees

AMRAP

4 Minutes 8 X 20 seconds work/10 seconds rest

Saturday

8 Rounds

8 Power Clean@50/35kg

8 HSPU

8 Burpees

8 STOH@50/35kg

8 Back Squat@50/35kg

 

30 Minute conditioning sessions

Scale the reps according to ability and desired intensity

Session 1

28 EMOM

1 – 20 Thrusters@20/15kg

2 – 10 Over Rower Burpees

3 – 20 Slamballs@30/20lbs

4 – 10 Calorie Row

 

Session 2

For Time

50 Wallballs@9/6kg

100 DUs or Single Skips

40 Wallballs@9/6kg

80 DUs or Single Skips

30 Wallballs@9/6kg

60 DUs or Single Skips

20 Wallballs@9/6kg

40 DUs or Single Skips

10 Wallballs@9/6kg

20 DUs or Single Skips

 

Session 3

20 AMRAP

400m Run

12 Down Ups

400m Ski Erg

24 Air Squats

 

Affiliate Program 24/04/2017

Monday

12 AMRAP

60 Wallballs@9/6kg

Row 200m

40 Burpees

(Rest 10minutes)

12 AMRAP

20 Alternating KB Snatch@24/16kg

40 DUs

Tuesday

Warm up Power Clean

12 EMOM

2 Power Clean + 2 Hang Power Clean@70%

Clean Pull 5X5 @100% of Clean (Rest 2minutes)

After Class Extra: Front Squat 6X6@80% (Rest 2minutes)

 

Wednesday

In Pairs

Complete

2minutes work 1minute rest

100 Synchronised Thrusters@20/15kg

100 Calorie Row

80 Over Rower Burpees

80 Hang Power Clean@50/35kg

60 Synchronised Thrusters@20/15kg

60 Calorie Row

40 Over Rower Burpees

40 Hang Power Clean@50/35kg

20 Synchronised Thrusters@20/15kg

20 Calorie Row

10 Over Rower Burpees

10 Hang Power Clean@50/35kg

Thursday

6 Rounds (for quality not speed)

10 Bench Press@60%

10 Press Ups

10 Strict Pull-ups

10 High Hang Muscle Clean

 

Friday

Power Snatch

Warm up Power Snatch

12 EMOM

1- 8 Power Snatch

2- 8 T2B

(Rest 10minutes)

12 EMOM

1- 14 Goblet Squat@32/24kg

2- 14 Goblet Lunge@32/24kg

Saturday

40 EMOM

1- 15/12 Calorie Assault Bike

2- 15 Wallballs@9/6kg

3- 15 Power Clean@40/30kg

4- 15 Calorie Row

 

30 Minute conditioning sessions

Scale the reps according to ability and desired intensity

Session 1

8 Rounds

In a 3minute window complete:

15 Over Box Jumps@24/20″ + 20 Wallballs@9/6kg + 50 DUs

 

Session 2

30 AMRAP

12 Calorie Assault Bike

14 KB Swings@24/16kg

16 Down Ups

 

Session 3

25 EMOM

1- 15 Burpees

2- 20 Slamballs@30/20lbs

3- 15 Calorie Ski Erg

4- 20 Alternating Lunges

5- 10 DB [email protected]/12.5kg

 

 

Affiliate Program 17/04/2017

Monday

In Teams of 4

200 Calorie Assault Bike + 200 Thrusters@50/35kg

200 Calorie Ski Erg + 200 Alternating DB Snatch@30/20kg

 

Tuesday

A.1 20 minutes to work up to a daily max single in Snatch

A.2 12 EMOM 2 Snatch@80% of weight reached in A.1 Perfect reps, aim for no fails. This does not have to be touch and go.

A.3 Back Squat 5X5@70/75% (Rest 3minutes between sets)

 

Wednesday

5 Rounds

20 Box Jumps@24/20″

10 Power cleans@60/40kg

200m Row

(Rest 10minutes)

8 Rounds

30 DUs

10 Wallballs@9/6kg

CrossFit Games athlete Julie Foucher demonstrating the hang power clean 

 

Thursday

A.1 20minutes to work up to a heavy for the day, 1 Clean + 2 Front Squats + 1 Jerk 12 EMOM 1 Clean + 1 Front Squat + 1 Jerk@80% of weight reached in A.1

A.2 Front Squat 4X4@75/80% (Rest 3minutes between sets)

 

Friday

Strict Press 5X5@75% Rest 2minutes

Bench Press 4X8@70% Rest 2minutes

 

10-1 (for quality)

Strict Pull-up

Hspu

Hang Clean@50/35kg

Push Press@50/35kg

Saturday

In Pairs

50-40-30-20-10

Synchro Burpees

Synchro Thrusters@20/15kg

Synchro Lunges

Synchro KB Swings@24/16kg

 

30 Minute conditioning sessions

Scale the reps according to ability and desired intensity

Session 1

28 EMOM

1 – 15/12 Calorie Row

2 – 15/12 Calorie Assault Bike

3 – 15 Wallballs@9/6kg

4 – Rest

 

Session 2

30 AMRAP

12 Calorie Ski Erg

12 Burpees

12 DB [email protected]/7.5kg (keep it light, keep moving)

 

Session 3

30 EMOM

1 – 50 DUs

2 – 30 Slamballs@30/20lbs

3 – 20 Over Box Jumps@24/20″