CrossFit Colchester Affiliate Program 04/11/2019

Monday

A. Strength

E3MOM 4×6 Front Squat@70/75%

B. Conditioning

EMOM 21
1 – 5 TNG Squat Clean@70%
2 – 10 Wallballs@9/6kg + ME Burpees
3 – Rest

Tuesday

A. Strength

4 Rounds For Quality:
12 HR Press Ups
10 Bench Press
8 Strict Pull Up
6 Strict Chin Ups

B. Conditioning

2 Rounds
50/35 Calorie Row
50 Push Press@20/15kg
100 Double Unders
(Rest 2 minutes)

Wednesday

A. Strength

E3MOM 5×3 Thrusters@85%

B. Conditioning

AMRAP 8
In Pairs
YGIG Movements
5 Clusters@50/35kg
7 T2B
9 Burpees Over Bar
Score = Reps

Thursday

A. Strength

E3MOM 5×4 Deadlift@80/85%

B. Conditioning

For Time:
21-15-9
Down Ups
Single Arm DB Strict [email protected]/15kg (Right Arm)
Pull Ups
Single Arm DB Strict [email protected]/15kg (Left Arm)
Score = Time

Friday

Conditioning

EMOM 30
1 – 15/12 Calorie Row
2 – 15 Burpees
3 – 15/12 Calorie Bike
4 – 15 Wallballs
5 – 15/12 Calorie Ski
6 – Rest

Saturday

20.5

Sunday

Conditioning

For Time:
In Pairs
800m Row
30 GTOH@80/55kg
60 T2B
20 GTOH@80/55kg
40 T2B
10 GTOH@80/55kg
20 T2B
800m Run
Score = Time

Conditioning

MONDAY/TUESDAY

EMOM 32
1 – 15/12 Calorie Row
2 – 15 Down Ups
3 – 15/12 Calorie Assault Bike
4 – 15 Plate GTOH@15/10kg

WEDNESDAY/THURSDAY

For Time:
7 Rounds
400m Run
20 Wallballs@9/6kg
10 Burpees
Score = Time

FRIDAY

EMOM 32
1 – 24 Alt Lunge
2 – 12 DB [email protected]/15kg (Right Arm)
3 – 24 Double Unders
4 – 12 DB [email protected]/15kg (Left Arm)

CrossFit Colchester Affiliate Program 28/10/2019

Monday

A. Strength

E4MOM 4×3 Back Squat@85%

B. Conditioning

For Time:
3 Rounds
30 [email protected]/30kg
15 T2B
60 Double Unders
Score = Time

Tuesday

A. Strength

E4MOM 5×4 Bench Press@80/85%

B. Conditioning

AMRAP 9
In Pairs
YGIG
5 Power Clean@60/40kg
6  Burpee Over Bar
7 Pull Ups
8 HR Press Ups
Score = Reps

Wednesday

Conditioning

For Time:
Teams of 3
150 Calorie Row
70 Power C&J@60/40kg
70 Toes to Bar
50 Power C&J@70/50kg
50 Strict HSPU’s
30 Power C&J @80/60kg
30 Bar Muscle-Ups
150 Calorie Row
Score = Time

Thursday

A. Strength

E3MOM 5×3 Hang Snatch@80%

B. Conditioning

For Time:
30 Alt DB [email protected]/15kg
12 Burpees Over Box@24/20″
20 Alt DB [email protected]/15kg
12 Burpees Over Box@24/20″
10 Alt DB [email protected]/15kg
12 Burpees Over Box@24/20″
Score = Time

Friday

A. Strength

E3MOM 5×4 Push [email protected]%

B. Conditioning

25 EMOM
1 – 15/12 Calorie Assault Bike
2 – 15 Slam Balls@35/20lbs
3 – 15/12 Calorie Ski Erg
4 – 15 KB Swings@32/24kg
5 – 15/12 Calorie Row

Saturday

20.4

Sunday

A. Strength

E3MOM 5×5 Deadlift@75/80%

B. Conditioning

For Time:
800m Run
21 KB Swings@24/16kg
600m Run
21 KB Swings@24/16kg
400m Run
21 KB Swings@24/16kg
200m Run
Score = Time

Conditioning

MONDAY/TUESDAY

For Time:
5 Rounds
400m Run
30 Alt DB [email protected]/15kg
20 Air Squats
10 Down Ups
Score = Time

WEDNESDAY/THURSDAY

EMOM 30
1 – 15 Over Box Jumps@24/20″
2 – 15/12 Calorie Ski
3 – 15 DB [email protected]/15kg
4 – 15/12 Calorie Bike

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.

CrossFit Colchester Affiliate Program 21/10/2019

Monday

A. Strength

20 minutes to work up to a heavy Clean

Clean Warm Up:
3 Rounds
Empty Bar
5 – Clean Grip Deadlift
5 – Clean Pull
5 – Muscle Clean
5 – Power Clean
5 – Deep Power Clean
5 – Cleans
(Rest 30 seconds between rounds)

B. Conditioning

AMRAP 12
3 Squat Cleans@90/60kg
6 Pull Ups
9 DB Push Press@30/22.5kg
Score = Reps

Tuesday

A. Strength

E3MOM 5×5 Thruster@75/80%

B. Conditioning

For Time:
10-1
Thrusters@50/35kg
Burpess Over Bar
Score = Time

Wednesday

Conditioning

For Time:
In Pairs
100 Hang Power Clean@50/35kg
100 Wallballs@9/6kg
100 Pull Ups
100 HR Press Ups
100 Over Box Jumps@24/20″
100 T2b
Score = Time

Thursday

A. Strength

E3MOM 4×10 Back Squat@70/75% of 1RM Back Squat

B. Conditioning

EMOM 12
1 – 3 Hang Power Snatch +  3 OHS@60/70% of 1RM Snatch
2 – 50 Double Unders

Friday

Conditioning

AMRAP 8
250/200m Row
10 STOH@60/40kg
Score = Reps

Rest 5 minutes

AMRAP 8
20/15 Calorie Assault Bike
10 Power Clean@60/40kg
Score = Reps

Rest 5 minutes

AMRAP 8
20/15 Calorie Ski
10 Pull-Ups
Score = Reps

Saturday

20.3

Sunday

A. Strength

E3MOM 4X8 Bench Press@60/70%

B. Conditioning

For Quality:
5 Rounds
In Pairs
Relay Format
P1 – 30m KB Farmers Carry 2x@32/24kg
P2 – 30m KB Farmers Carry 2x@32/24kg
Split – 20 Strict Pull Ups
P1 – 30m Walking Goblet Lunge 1x@32/24kg
P2 – 30m Walking Goblet Lunge 1x@32/24kg
Split – 40 Press Ups
P1 – 30m OH Carry 2x@32/24kg or 22.5/15kg Dumbells
P2 – 30m OH Carry 2x@32/24kg or 22.5/15kg Dumbells

Coaches Notes:
This workout is for quality, do not rush the movement but perform them with purpose. Hold the correct positions and don’t substitute form for speed.

 

Conditioning Classes

MONDAY/TUESDAY

5 Rounds
400m Run
12 DB Push [email protected]/15kg
8 Down Ups
12 Front [email protected]/15kg
8 Press Ups
36 Double Unders
Score = Time

WEDNESDAY/THURSDAY

EMOM 24
1 – 15/12 Calorie Assault Bike
2 – 15 DB Thrusters@15/10kg
3 – 15/12 Calorie Ski Erg
4 – 15 DB Hang Clean@15/10kg
5 – 15/12 Calorie Row
6 – 15 Over Erg Burpee
Score = Reps

FRIDAY

AMRAP 30
In Pairs
20 Synchronised Plate GTOH@20/10kg
20 Synchronised Air Squat
20 Synchronised Down Ups
20 Synchronised Alt Lunges
20 Calorie Row (Split)
Score = Reps

CrossFit Colchester Affiliate Program 14/10/2019

Monday

A. Strength

E3MOM 5×2 Back Squat@80%

B. Conditioning

For Time:
24,20,16,12,8,4
KB Swings@32/24kg
Wallballs@9/6kg
Burpees
Score = Time

Tuesday

A. Strength

E3MOM 5×2 Strict Press@85/90%

B. Conditioning

For Time:
21-15-9
Press Up
Pull-Ups
DB [email protected]/15kg
Score = Time

Wednesday

A. Strength

E3MOM 4×8 Strict C2B Pull Up

B. Conditioning

For Time:
In Pairs
80-60-40
Calorie Row
Burpees Over Erg
Alt DB Hang [email protected]/15kg
Score = Time

Thursday

A. Strength

E3MOM 4×8 Close Grip Bench Press@AHAP

B. Conditioning

For Time:
30 STOH@60/40kg
30 Power Clean@60/40kg
20 Front Squat@70/50kg
20 STOH@70/50kg
10 Power Clean@80/60kg
10 Squat Cleans@80/60kg
Score = Time

Friday

A. Strength

E3MOM 6×2 Front Squat@80%

B. Conditioning

For Time:
30-20-10
OHS@50/35kg
T2B
Score = Time

Saturday

20.2

Sunday

A. Strength

E3MOM 5×3 Hang Power Snatch@70/80%

B. Conditioning

EMOM 10
1 – 250/200m Row
2 – 12 Over Erg Burpee

Rest 5 minutes

EMOM 10
1 – 15/12 Calorie Ski-Erg or Assault Bike
2 – 30 Double Unders + 10 Wallballs@9/6kg

 

Conditioning

MONDAY/TUESDAY

For Time: or AMRAP 45
In Pairs
4 Rounds
800m Row
150 Double Unders
800m Run
Score = Time

WEDNESDAY/THURSDAY

EMOM 30
1 – 16/12 Calorie Ski Erg
2 – 16 Wallballs@9/6kg
3 – 32 Unbroken Double Unders
4 – 16/12 Calorie Assault Bike
5 – 16 Over Box Jumps@24/20″

FRIDAY

AMRAP 30
Work 2:1 Rest
6 x 15m Shuttle Runs
20 Air Squats
6 x 15m Shuttle Runs
20 Down Ups
6 x 15m Shuttle Runs
20 Alt Jumping Lunges
Score = Reps

CrossFit Colchester Affiliate Program 07/10/2019

 

Monday

A. Weightlifting
EMOM 12
1 Clean + 1 Hang Clean + 1 Front Squat@60/70%

B. Conditioning
AMRAP 7
7 Hang Squat Clean@50/35kg
7 Burpees Over Bar

C. Strength
E3MOM 4×4 Front Squat@70%

Tuesday

A. Strength
E4MOM 3×15 Deadlift@60%

B. Conditioning
For Time:
15-12-9-6-3
KB Swings@32/24kg
Pull-Ups
400m Run after each set, 5 in total.

Wednesday

A. Strength
E3MOM 4×8 Close Grip Bench Press@AHAP

B. Conditioning
In Pairs
For Time:
3 Rounds
20 HR Press Ups
30 Thrusters@50/35kg
40 Calorie Row
50 Double Unders

Thursday

A. Weightlifting
Drop and Go Squat Clean
10@60%
8@65%
6@70%
4@80%
2@85%
Rest 2 minutes between sets

B. Strength
E3MOM 4×4 Back Squat@70%

Friday

EMOM 30
0-2 – 200m Run + 10 Down Ups
2-4 – 20 WallBalls + 10 Alt DB Hang Snatch
4-6 – 20/14 Calorie Row + 10 Box Step Up Step Down

Saturday

20.1

Sunday

A. Weightlifting
E3MOM 5X3 Hang Snatch@80%

B. Conditioning
AMRAP 12
10 Power [email protected]/30kg
20 Sit Ups
30 Double Unders

Conditioning

MONDAY/TUESDAY

AMRAP 30
400m Run
30 DB STOH – Right Arm@15/10kg
400m Run
30 DB STOH – Left Arm@15/10kg
400m Run
20 DB Thruster – Right Arm@15/10kg
400m Run
20 DB Thruster – Left Arm@15/10kg
400m Run
10 DB Cluster – Right Arm@15/10kg
400m Run
10 DB Cluster – Left Arm@15/10kg

WEDNESDAY/THURSDAY

EMOM 30
1 – 50 Double Unders
2 – 20/14 Calorie Row
3 – Rest
4 – 20 Goblet Squat@24/16kg
5 – 20/14 Calorie Bike
6 – Rest

FRIDAY

In Pairs
For Time:
5 Rounds
Buy In 100 Calorie Bike
40 Over Box Jumps@24/20”
10 Synchronised Down Ups
40 Alt DB FR Lunges@15/10kg
10 Synchronised Down Ups
Cash Out 100 Calorie Bike
Score = Time

CrossFit Colchester Affiliate Program 30/09/2019

Monday

Conditioning
In Pairs
For Time:
300 Calorie Row

Into:
150 Box Jumps@20″
150 Pull Ups
150 KB Swings@24/16kg
150 Sit ups

*Every 2mins 10 synchro down ups
40 min time cap

*Split reps however you wish

Tuesday

A. Strength
E4MOM  3×20 Deadlift@50%

B. Conditioning
For Time:
20 Rounds
5 Wallballs@9/6kg
3 Burpee Box Jumps
1 Squat Clean@80%

Wednesday

Conditioning
In Pairs
AMRAP 24
14 Burpees
16 T2B
20 DB Snatch @22.5/15kg
24 Cal Ski

*Split the reps up in your pair

Thursday

A. Weightlifting
E3MOM 5×4 Strict Press@80/85%

B. Conditioning

For Time:
5 Rounds
50 Double Unders
12 Deadlifts @ 70/50kg
9 Hang Power Cleans @ 70/50kg
6 STOH @ 70/50kg

Friday

A. Strength
E3MOM 5×2 Back Squat@80%

B. Conditioning
EMOM 24
1 – 15/12 Cal Row
2 – 20 HR Press Ups
3 – 200m Run
4 – 12 Thrusters @42.5/30kg

Saturday

Conditioning
In Pairs
For Time:
800m Run (Together)
40 Power Snatch @50/35kg (Split)
40 Burpee Box Jumps Overs (Split)
800m Run (Together)
40 Clean & Jerk @50/35kg (Split)
40 Burpee Box Jump Overs (Split)
800m Run (Together)

Sunday

EMOM 18
1 – 10 Power Cleans @60/40kg
2 – 10 Front Squats @ 60/40kg
3 – 10 Push Jerks @ 60/40kg

*Choose a weight that you can cycle 10 reps, focus on barbell cycling efficiently 😊

For Quality:
5 Rounds
10 Strict Knee Raises
15 Russian Twist (plate)
20 Hollow Rocks

Conditioning Classes

MONDAY/TUESDAY

Buy In
1-10 Burpees to plate
(You go, I go – e.g. player 1 does 1 rep, player 2 does 1 rep, player 2 does 2 reps…

Into
10 Rounds
10 Plate GTOH @20/15kg
10 Pull Ups
10 Cal Row

Cash out
10-1 Burpee to plate
40min time cap

WEDNESDAY/THURSDAY

AMRAP 20

200m Run
15 Wallballs @ 9/6kg
12 DB Hang Clean & Jerk @ 22.5/15kg
9 Down Ups

FRIDAY

Teams of 3

*2 working 1 resting

AMRAP 30
100 Synchro Air Squats
100 Synchro Press Ups
100 Synchro Alt DB Lunges @22.5/15kg
100 Synchro Burpees
100 Synchro Plate Sit Ups @15/10kg

CrossFit Colchester Affiliate Program 23/09/2019

This week all the conditioning pieces are Couplets and Triplets.

For those of you who don’t know, a couplet is a pairing of two functional movements usually (though not always) a classic weightlifting movement ‘coupled’ with a classic gymnastic or calisthenic movement. These two movements should also compliment each other in the sense that one should be a ‘pull’ movement, while the other should be a ‘push’ movement. For example, Fran (21-15-9 thrusters and pull-ups) is a perfect example of a classic couplet, using the ‘push’ of a thruster combined with the ‘pull’ of a pull-up. Furthermore, by offsetting a push movement with a pull movement, you give yourself time to ‘rest’ as you are actively working.

Let me explain: Traditional interval workouts have rest time built into the workout—the rest period is literally the ‘interval’ between movements. The intent is to allow the athlete to recover between work periods so they can perform the next exercise at high intensity—hence the abbreviation HIIT: High Intensity Interval Training. What couplets do is create a sense of rest by targeting one area or one group of muscles for the first movement, then ‘resting’ them by utilizing a different group of muscles for the second movement. If we take Fran as an example, your legs will be shot from all those thrusters—it would make little sense to then go into goblet squats, especially when the workout is designed to be done as quickly as possible. Instead, your legs get a ‘break’ while your upper body does the work during the pull-ups, then the sequence repeats until the three rounds are complete. Couplets remove the interval period entirely while still allowing you to perform sets of two different movements at a high intensity.

A triplet is similar in design to the couplet, but naturally the inclusion of a third movement allows for more variety, movement patterns and a broader range of fitness. Of course, it’s a little trickier to split up the push-pull as can be done in a couplet, but triplets allow you to play around with more cardiovascular-intensive movements like running and double-unders. Helen is a good example of a triplet, combining running, kettlebell swings and pull-ups. Most of you will be exposed to couplets and triplets in your WODs at least twice a week, if not more. They are the core foundations of metcons (metabolic conditioning workouts), and are usually performed as an AMRAP (as many rounds as possible) in a given time frame (time priority) or as a task priority workout, in which you must complete all the rounds for the best possible time.

Monday

A. Strength
E3MOM 5×2 Front Squat@80%

B. Conditioning
For Time:
“Fran”
21-15-9
[email protected]/30kg
Pull-Ups
Score = Time

C. Mid-line
3 Rounds
10 Sit Up
10 V-Up
10 Hollow Rocks
10 Second Hollow Hold

Tuesday

A. Strength
Build to a heavy single Deadlift

B. Conditioning
For Time:
15-12-9-6-3
Hang Power Clean@70/50kg
Strict HSPUs or Strict DB Shoulder Press
Score = Time

Wednesday

A. Strength
E3MOM 4×12 Close Grip Bench Press@AHAP

B. Conditioning
AMRAP 20
Pairs
“Cindy”
5 Pull-Ups
10 Press Ups
15 Squats
Score = Reps

Coaches Notes: Full round, then tag!

Thursday

A. Strength
10-8-6-4-2
TNG Power Clean and Push Jerk
(Rest 2 minutes after each set)

B. Conditioning
For Time:
30-20-10
STOH@50/35kg
Front Squat@50/35kg
Burpee Over Bar
Score = Time

Friday

A. Skill
Strict Ring Muscle Up

False Grip
Pulling with false grip
Transition
Dips

B. Conditioning
“Nancy”
For Time:
5 Rounds
400m Run
15 [email protected]/30kg
Score = Time

Coaches Notes: Lots of legs this week so remember to scale that RX weight! Aim of the workout is to be working on your OHS position, OH stability and how it feel under a little fatigue.

Saturday

For Time:
3 Rounds
In Pairs
1000m Row
50 Box Jump Overs@24/20”
25 Deadlifts@120/80kg

Rest 3 minutes in between rounds

Score = Overall Time

Sunday

A. Strength
E3MOM 5×6 Back Squat@80%

B. Conditioning
For Time:
12-9-6-3
Squat Snatch@60/40kg
Double Unders
50-50-50
Score = Time

 

Conditioning

MONDAY/TUESDAY
For Time:
6 Rounds
400m Run
20 Burpees onto box@24/20”
4 Rounds
600m Run
20 Burpees onto box@24/20”
2 Rounds
Run 800m
20 Burpees onto box@24/20”
Score = Time

WEDNESDAY/THURSDAY
AMRAP 24
50 Double Unders
40 Wallballs@9/6kg
30 Down Ups
20 DB Push [email protected]/15kg
10 DB Hang Squat [email protected]/15kg
Score = Reps

FRIDAY
5 Rounds
400m Run
24 Alt DB [email protected]/15kg
12 Down Ups
24 Air Squats
12 Press Ups
Score = Time

CrossFit Colchester Affiliate Program 16/09/2019

Monday

A. Strength
E3MOM 5×2 Front Squat@80%

B. Conditioning
For Time:
100 Double Unders
75 Wallballs@9/6kg
50 Alt DB Hang [email protected]/15kg
25 T2B
Score = Time

Tuesday

A. Strength
E3MOM 3×1 Deadlift@95%

B. Conditioning
AMRAP 30
In Pairs
1000m Row
1500m Ski
2000m Bike
Score = Total Meters

Wednesday

A. Gymnastics Conditioning
AMRAP 6
10 HR Press Ups
10 T2B
10 Strict HSPU
10 Pull Ups
Score = Reps

B. Conditioning 

Thursday

A. Weightlifting
5 x E3MOM 1 Power Snatch + 1 Deep Power Snatch + 1 Snatch + 1 OHS@building up the load concentrating on form and positioning.

B. Conditioning
EMOM 25
1 – 15 Burpees onto box@24/20”
2 – 20/15 Calorie Row
3 – 15 Russian Swings@32/24kg
4 – 50 Double Unders
5 – Rest

Friday

A. Strength
E3MOM 5×5 Back Squat@80%

B. Weightlifting
10-8-5-4-2
TNG Cluster@increasing weight
(Rest 2 minutes after each set)

C. Conditioning
For Time:
3 Rounds
10 Clusters@weight used for the 10 above
20 Calorie Row/Bike/Ski

Saturday

Conditioning
In Pairs
AMRAP 6
2,4,6,8,10….. (each)
Burpee Over Bar
STOH@50/35kg
C2B Pull Up
Score = Reps

Rest 4

AMRAP 6
2,4,6,8,10….. (each)
Wallballs@9/6
Hang Power Clean@50/35kg
T2B
Score = Reps

Rest 4

AMRAP 6
2,4,6,8,10….. (each)
Box Jump Overs@20”
Front Squat@50/35kg
HSPU
Score = Reps

Sunday

A. Strength
E3MOM 4×8 Strict Press@60/70% + 10 DB Lateral Raise after each SP set
https://barbend.com/lateral-raises/

B. Skill
Bar Muscle Ups
Kip swings, building up.
Getting the first few.
Linking.

C. Conditioning
5 Rounds
400m Run
6 Bar Muscle Ups
Score = Time

Conditioning

MONDAY/TUESDAY
AMRAP 12
In Pairs
10 Calorie Bike
10 Box Jumps@24/20″
Score = Reps

Coaches Notes:
P1
completes all movements (20 reps) then tags P2 who does the same.

AMRAP 12
In Pairs
10 Calorie Ski
10 Sit Ups
Score = Reps

Coaches Notes:
P1
completes all movements (20 reps) then tags P2 who does the same.

WEDNESDAY/THURSDAY
EMOM 24
1 – 15/12 Calorie Bike
2 – 15 DB Thrusters@15/10kg
3 – 15/12 Calorie Ski Erg
4 – 15 DB Hang Clean@15/10kg
5 – 15/12 Calorie Row
6 – 15 Over Erg Burpee
Score = Reps

FRIDAY

AMRAP 30
In 3’s
120 Calorie Row
60 Down Ups
120 Calorie Ski
60 Down Ups
120 Calorie Bike
60 Down Ups
Score = Reps

CrossFit Colchester Affiliate Program 09/09/2019

Monday

A. Strength
E3MOM 5×2 Front Squat@80%

B. Conditioning
EMOM 16
1 – 3 Squat Clean + 2 Hang Squat Clean@60%
2 – 50 Double Unders

Tuesday

A. Strength
6 x E2MOM@80% of Strict Press
3 Strict Press
2 Push Press
1 Push Jerk

B. Conditioning
For Time:
30-20-10-10-20-30
HR Press Ups
Push [email protected]/30kg
T2B
Score = Time

Wednesday

A. Gymnastic Strength
EMOM 15
1 – 50% of Max Strict Pull-Ups
2 – 50% of Max Strict HSPUs
3 – Rest

B. Conditioning
For Time:
In Pairs
3 Rounds
800m Run
40 Front Squats@80/60kg
30 Synchronised Bar Facing Burpees
Score = Time

Thursday

A. Strength

E3MOM 3×3 Deadlift@90%

B. Conditioning
EMOM 12
1 – 20 Russian Swings@32/24kg
2 – 10 High Box Jumps@30/24”

Friday

A. Weightlifting
10-8-5-4-2
TNG Squat Snatch@increasing weight
(Rest 2 minutes after each set)

10-8-5-4-2
TNG Power Clean@increasing weight
(Rest 2 minutes after each set)

B. Strength
E4MOM 5×4 Back Squat@80%

Saturday

For Time:
In Teams of 3
100-75-50-25
Thrusters@60/40kg
Over Bar Burpees
Score = Time

Sunday

A. Strength

E3MOM 4×8 Bench Press@60/70%

AMRAP 20
200m Run
10 DB Devils [email protected]/15kg (R-Arm)
10 Press Ups
10 Pull Ups
10 DB Devils [email protected]/15kg (L Arm)
Score = Reps

Conditioning

MONDAY/TUESDAY
AMRAP 12
In Pairs alternating movements
12 Calorie Row
6 Devils [email protected]/15kg

Rest 8minutes

AMRAP 12
In Pairs alternating movements
200m Run
10 Burpees

WEDNESDAY/THURSDAY
50-40-30-20-10
Wallballs@9/6kg
100-80-60-40-20
Double Unders
10-20-30-40-50
Sit Ups

FRIDAY
EMOM 30
0-2 Run 200m +ME Burpee Over Box@24/20”
2-4 Row 250/200m + ME DB Push [email protected]/15kg
0-6 Rest

CrossFit Colchester Affiliate Program 26/08/2019

Monday
Bank Holiday Special

In Teams of 3
Running clock

0-20
For Time: (1 Person Working)
60 Hang Power Clean & STOH@40/30kg
50 Hang Power Clean & STOH@50/35kg
40 Hang Power Clean & STOH@60/40kg
30 Hang Power Clean & STOH@70/50kg
20 Hang Power Clean & STOH@80/60kg
10 Hang Power Clean & STOH@90/70kg
Score = Time
Cap = 20mins

20-35
For Time: (All Run, 2 working on the synchro burpees)
800m Run
20 Synchro Burpees
600m Run
20 Synchro Burpees
400m Run
20 Synchro Burpees
200m Run
20 Synchro Burpees
Score = Time
Cap = 15mins

35-45
For Time:
(1 Person Working)
50 Burpee Ring Muscle Ups or 50 Burpee Pull-Ups
Score = Time
Cap = 10mins

Tuesday

Strength

Deadlifts – Build to a heavy set of 2

Conditioning

EMOM 20
1- 20 Sit ups
2- 20 Press ups
3- 20 Russian Twist
4- 20 Slamballs

Wednesday

Strength

E3MOM Front Squat 6×2 @80%

Conditioning

For Time:
‘Helen’
3 Rounds
400m Run
21 KB Swings@24/16kg
12 Pull ups
Score = Time

Thursday
Strength

E3MOM Strict Press 5×5 @70%

Conditioning

AMRAP 12
5 Power Cleans@50/35kg
5 Front Squats
5 STOH
5 Thrusters
20/40/60/80 Double Unders after each round
Score = Reps

Friday
Strength

E3MOM Back Squat 6×3 @80%

Conditioning

EMOM 15
1 – 12 Burpee Box Jump Overs@24/20″
2 – 20/14 Calorie Row
3 – Rest

Saturday

Conditioning

In Teams of 3
AMRAP 30
150 Double Unders
30 Deadlifts @100/70kg
150 Double Unders
30 Power Cleans @80/50kg
150 Double Unders
30 Thrusters@60/40kg
150 Double Unders
Score = Reps

*One Team member working at a time – can split up DU as much as you like, but have to complete all lifts in sets of 5 reps each time

Sunday

Strength

E3MOM 5×3 Push Press @ 80%

Conditioning

AMRAP 10
8 T2B
10 DB [email protected]/15kg
12 DB FR Walking [email protected]/15kg
Score = Reps

Conditioning Classes

Mon/Tues
For Time:
50 Cal Bike/Ski/Row
50 Synchro DB Snatches @22.5/15kg
40 Cal Bike/Ski/Row
40 Synchro Down Ups
30 Cal Bike/Ski/Row
30 Synchro Sit Ups
20 Cal Bike/Ski/Row
20 Synchro KB Goblet Squats @32/24kg
10 Cal Bike/Ski/Row
10 Synchro Burpees
Score = Time

Weds/Thurs
EMOM 30
1 – 15/12 Cal Bike
2 – 20 Plate GTOH @15/10kg
3 – 15/12 Cal Ski
4 – 20 Kb Swings @24/16kg
5 – 15/12 Cal Row

Friday
AMRAP 30
800m Run
50 Air Squats
50 Sit Ups
50 Push Ups
50 Box Jumps
800m Run
Score = Reps