CrossFit Colchester Affiliate Program 19/08/2019

Programmed by Tom Lawrence

Monday

20 Minutes to work up to a heavy 1 Rep Front Squat

For time:
200m Run (together)
100 Synchronised Air Squats
50 Pull-Ups
50 T2B
200m Run (together)
80 Synchronised Air Squats
40 Pull-Ups
40 T2B
200m Run (together)
60 Synchronised Air Squats
30 Pull-Ups
30 T2B
200m Run (together)
Score = Time

Tuesday

20 minutes for quality:
10 Barbell Bent Over Row
8 Heavy Russian KB Swings
6 DBall Over Shoulder
4 Strict Pull-Ups
2 Strict Chin-Ups

For time:
3 Rounds
20 Calorie Row/Bike/Ski
20  Press-Ups
20 Sit-Ups
20 Plate GTOH@20/15kg
Score = Time

Wednesday

“Fight gone real bad”

AMRAP 30 in 3’s

1 person rowing

2 people work through (1 working, 1 resting)
100 Wallballs@9/6kg
100 American KB Swings@24/16kg
100 Box Jumps@24/20”
100 Push Press@35/25kg
*swap person on rower whenever you like.
Score = Calories + Reps

Thursday

E3MOM x4
5 strict press
5 push press
5 push jerk
@60-70% of strict press 1RM

EMOM x20
12-16 alt DB hang clean and jerk
12-16 alt DB hang snatch
12-16 alt single arm DB thrusters
6-8 alt single arm DB devils press

Friday

Deadlift E3MOM 4×1@90%

“Breathy Diane”
21-15-9
Deadlifts@100/70kg
HSPU
Down Ups
Score = Time

Saturday

AMRAP 20
In Pairs
IGYG (10 reps each)
5 Hang Power Snatch + 5 OHS@50/35kg
5 Hang Power Cleans + 5 front squats@50/35kg
5 Pull-Ups + 5 TTB
5 Burpee Box Jumps + 200m Run

Sunday

1 min on/ 1 min off x8
Power output – max push press reps @ 50% of 1RM

20 min to find a heavy complex of
1 power clean
1 clean
1 front squat
1 split jerk

Conditioning

Monday/Tuesday

For time:
21-18-15-12-9-6-3
Goblet DB lunges @ 22.5/15kg
Alt DB snatch @ 22.5/15kg
Down ups
*200m run between sets

Wednesday/Thursday

AMRAP 12
2,4,6,8,10….. +2
Wallballs @ 6/9kg
Box jump overs 20/24”

Rest 6 min

AMRAP 12
Row for cals
EMOM – 8 burpees over erg (scale burpee reps to ensure at least 30secs is on rower each round)

Friday

E2MOM x5

0-2
10 single arm DB squat cleans + 20 single arm DB push press @ 22.5/15kg

2-4
10 single arm DB thrusters + 20 down ups @ 22.5/15kg

4-6
Run 200, 300 or 400m (scale to around 90-100 seconds of work)

CrossFit Colchester Affiliate Program 29/07/2019

Less burpees more lifting this week, it’s too hot for burpee. Apart from Saturday as I don’t want you to completely forget how to get on the floor and up again!

WK 8

Monday

EMOM 20
1 – 3 Squat Clean@75%
2 – 25% of your Max Strict HSPU or 1/2 Slow & Controlled Wall Walks

E3MOM 6X5 Back Squat@80%
In between each set 20 reverse BW Lunge

Tuesday

E3MOM 4X5 Deadlift@80%
In between each set 10 High Box Jumps@30/24”

For Time:
5 Rounds
30 Wallballs@9/6kg
20 Press Ups
10 T2B
Score = Time

Wednesday

For Time:
In Pairs
50-40-30-20-10
Calorie Row
Hang Power [email protected]/30kg
Score = Time

Rest 5 minutes

For Time:
50-40-30-20-10
Calorie Ski
Pull Ups
Score = Time

Rest 5 minutes

For Time:
50-40-30-20-10
Calorie Bike
[email protected]/30kg
Score = Time

Thursday

E3MOM 4X4 Bench Press@80%
In between each set accumulate 30 seconds hanging L-Sit from rig

AMRAP 12
2,4,6,8,10,12…..
Strict Pull Up
HR Press Up
Strict Press@50%
Score = Reps

After each round 30 Double Unders + 20 Sit Ups

Friday

EMOM 10
3 Power Snatch@75%

EMOM 10
3 Power Clean@75%

E3MOM 4X2 Front Squat@80%

Saturday

In Pairs

AMRAP 6
12 Deadlift@120/80kg
14 T2B
16 Over Bar Burpees
Score = Reps

Rest 5 minutes

AMRAP 6
12 Squat Clean@80/60kg
14 HSPUs
16 Over Bar Burpees
Score = Reps

Rest 5 minutes

AMRAP 6
12 STOH@60/40kg
14 Pull Ups
16 Over Bar Burpees
Score = Reps

Sunday

Build to a heavy single push press
E3MOM 3 sets of 1 rep@85% of above

For Time:
3 Rounds
800m Run
40 Wallballs@9/6kg
20 GTOH@50/35kg
Score = Time

Conditioning

 

MONDAY/TUESDAY

28-21-18-15-12-9-6-3
Double DB Front [email protected]/15kg
DB Facing Burpee

3 Rounds
25 Sit Ups
50 Double Unders

WEDNESDAY/THURSDAY

EMOM 30
1 – 16 Down Ups
2 – 16/12 Calorie Ski
3 – 16/12 Calorie Assault Bike
4 – 16 DB [email protected]/15kg
5 – Rest

FRIDAY

5 Rounds
In Pairs
1000m Row
30 Synchronised Air Squats
30 Box Jumps@24/20″
30 Synchronised Lunges
Score = Time

 

 

CrossFit Colchester Affiliate Program 22/07/2019

Monday

Strength

E3MOM Back Squat 6×4 @80%

Conditioning

AMRAP 6
5 Push Press @50/35KG
8 T2B
13 Wallballs @9/6KG

Rest 3 minutes

AMRAP 6
5 Power Clean @50/35KG
8 HSPU
13 Wallballs @9/6KG

Rest 3 minutes

AMRAP 6
5 Squat Clean @50/35KG
8 C2B/Pull ups
13 Wallballs @9/6KG

Tuesday

Conditioning

“DT”
For Time:
5 Rounds
12 Deadlifts @ 70/50KG
9 Hang Power Cleans @ 70/50KG
6 Push Jerks @ 70/50KG

Strength

E3MOM Deadlifts 5×1 @ 85%

Wednesday

Conditioning

For Time:
300 Cal Row
Player 1 is on the row until Player 2 completes one full round of below then swap until 300 cals are hit.

5 DB Devils Press @22.5/15kg
5 Pull ups
5 DB Thrusters @22.5/15kg
5 Over DB burpees

Thursday

Strength

Build to a heavy set of 2 push press
E3MOM 3 sets of 2 reps @ 85% of above

Conditioning

For Time:
Buy In:
800m Run

Then:
5 Rounds:
10 American KB Swings @24/16KG
20 Double Unders

Then:
100 KB Squats @24/16KG
50 Burpees

Friday

Strength

E3MOM Front Squat 6×2 Reps @80%

EMOM 20
1 – 10 Strict Pull ups or banded
2 – 20 Press ups
3 – 10 Strict T2B or Strict knee raise
4 – 20 Plate Russian Twist

Saturday

For Time:
In Pairs
10 Rounds
10 Strict HSPU
10 Thrusters @60/40KG
10 Knees to Elbows
10 Deadlifts @120/80KG
10 Burpees Over Bar
10 Russian Kettlebell Swings @32/24KG
10 Pull ups

Sunday

Strength

E3MOM Bench 6×6 Reps @75%


EMOM 12

1 Power Clean + 1 Squat Clean + 1 Front Squat + 1 Split Jerk
Go for 70-80% of your 1 rep max from weakest exercise
Leave your ego at the door if these movements are challenging for you, keep it light & move beautifully 🙂

 

Conditioning

Monday/Tuesday

For Time:
In Pairs
100 Cal Row/Ski
80 DB Snatch @22.5/15kg
60 Synchro KB Goblet Squat @24/16kg
80 Cal Row/Ski
60 DB Snatch @22.5/15kg
40 Synchro KB Goblet Squat @24/16kg
60 Cal Row/Ski
40 DB Snatch @22.5/15kg
20 Synchro KB Goblet Squat @24/16kg

Wednesday/Thursday

EMOM 30
1-15/12 Cal bike
2-15 Burpee Box Jumps
3-50 Double Unders
4-15/12 Cal row
5-Rest

Friday

50-40-30-20-10
Air Squats
Jumping Lunges (just for you Zara)
Down ups
Sit ups
400m Run between each round

CrossFit Colchester Affiliate Program 15/07/2019

Monday

For Time:
30 STOH@35/25kg
15 Over Bar Burpee
30 Front Squat@35/25kg
15 Over Bar Burpee
30 Thrusters@35/25kg
15 Over Bar Burpee
Score = Time
Cap = 12 Minutes

E3MOM 6X3 Back Squat@80%

Tuesday

E3MOM 5X3 Deadlift@80%

5 Rounds Each
In Pairs
IGYG Full Round
250/200m Row
20 Russian KB Swings@24/16kg
20 Goblet Lunges@24/16kg
Score = Time

Wednesday
In Pairs

AMRAP 6
Buy In:
30 Calorie Row

Remaining Time:
20 Pull Ups
10 Synchronised Down Ups

Rest 5 minutes

AMRAP 6
Buy In:
30 Calorie Row

Remaining Time:
20 HSPUs
10 Synchronised Down Ups

Rest 5 minutes

AMRAP 6
Buy In:
30 Calorie Row

Remaining Time:
20 T2B
10 Synchronised Down Ups
Score = Total Reps

Thursday

AMRAP 30
30 – 20 – 10⁣⁣
SA  DB Hang Clean & [email protected]/15kg
Burpee Facing DB⁣⁣⁣⁣

30 – 20 – 10⁣⁣
SA DB [email protected]/15kg
Burpee Facing DB⁣⁣

30 – 20 – 10⁣⁣
SA DB [email protected]/15kg
Burpee Facing DB⁣⁣
Score = Reps

Coaches Notes:
SA = Single Arm, split evenly but doesn’t have to be alternating. 15/15 or 10/10/5/5 for example.

Friday

E3MOM 6X2 Front Squat@80%

EMOM 30
1 – 2 – 25/20 Calorie Row + ME Double Unders in remaining time
2 – 4 – 25/20 Calorie Ski + ME Sit Ups in remaining time
4 – 6 – Run 400m

Coaches Notes:
Scale the reps to keep a consistent number for the 5 rounds.

Saturday

IGYG
Full Round
21-15-9
[email protected]/30kg
Pull-ups

IGYG
Movement
21-15-9
Thrusters@50/35kg
C2B

Split
21-15-9
Thrusters@60/40kg
Bar Muscle Ups
Score = Time
Cap = 30

Sunday

8 minutes to work up to a heavy set of 2 Strict Press followed by:

E3MOM 4X2@85% of above weight reached above.

For Time:
5 Rounds
400m Run
30 Air Squats
20 Press Ups
10 DB Push Press@30/22.5kg
Score = Time

 

Conditioning

 

MONDAY/TUESDAY

5 Rounds
400m Run
10 DB Devil [email protected]/15kg
10 Down Ups
200m Run
10 DB Front [email protected]/15kg
10 Press Ups
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 Sit Ups
20 Synchronised Alt Lunges
20 Calorie Row (Split)
Score = Reps

 

 

CrossFit Colchester Affiliate Program 08/07/2019

Monday 

Front Squat E3MOM 6×2@80%

Conditioning
For Time:
21-15-9
Thrusters@50/35kg
Over Bar Burpees
Score = Time

Tuesday 

Deadlift E3MOM 5×5@75%

Conditioning
For Time:
Run 3.2km
Score = Time
Cap = 25 

Wednesday

In Pairs – Shared However

For Time:
30 Squat Snatch@60/40kg
50 T2B
70 Cal Row

20 GTOH@80/55kg
40 Pullups
60 Cal Row

10 Deadlifts@140/100kg
30 Bar Muscle Ups
50 Cal Row
Score = Time

Thursday

Push Jerk E3MOM 3×2@85%

Conditioning
Excellence is doing ordinary things extraordinarily well
For Time:
30-25-20-15-10-5
Ab Mat Situps
Wallballs@9/6kg
Burpees
Score = Time

Friday

Front Squat E3MOM 6×2@80%

Conditioning
For Time:
Strung Out Backwards and Upside Down “Fran”
Run 400 meters
9  HSPU
9 Pull Ups
Run 400 meters
15 HSPU
15 Pull Ups
Run 400 meters
21 HSPU
21 Pull Ups
Score = Time

Coaches note: If you cant do a set of 7 kipping HSPU, do DB [email protected]/15kg for a more effective workout.

Saturday

In Pairs – shared however

For Time:
60-50-40-30-20-10
Pull-Ups
Alt DB Hang Snatch 22.5/15kg
Box Jump Over@24/20”
Score = Time

Sunday

Spend 30 mins on Power Clean & Push Jerk technique working up to a technical max.

Conditioning 

‘Harry’s Heavy Grace’ 

30 reps of GTOH@80% of your technical max, for time.

 

Conditioning

MONDAY/TUESDAY

AMRAP 12
24 Calorie Row
12 DB Devils [email protected]/15kg
12 Synchronised Down Ups

Rest 6 minutes

AMRAP 12
24 Calorie Row
12 Double DB Hang [email protected]/15kg
12 Synchronised Single Arm DB OH Step Out [email protected]/15kg

 

WEDNESDAY/THURSDAY

For Time:
In Pairs
100 Cal Row
100 Goblet Squats@32/24kg
400m Run
100 Cal Row
100 Goblet Squats@32/24kg
400m Run

 

FRIDAY

20 EMOM
1 – 20/15 Calorie Assault Bike or Ski Erg
2 – 10-1 Burpee Over Box@24/20″

Rest 10 minutes

20 EMOM
1 – 20/15 Calorie Row or 200m Run
2 – 10-1 Wallballs@14/9kg

 

 

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. 1)  20 – 40sec hollow or tuck hold
  2. 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.

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

 

 

CrossFit Colchester Affiliate Program 17/06/2019

WK2

Programmed by: Hannah Osborne

Monday

A. Strength

E3MOM 6×2 Front Squat@80%

B. Conditioning

AMRAP 8
2,4,6,8,10…….
Alt Pistols
T2B
Score = Reps

 Rest 4 Minutes

AMRAP 8
2,4,6,8,10…….
Wallballs@9/6kg
Burpees
Score = Reps

 

Tuesday

A. Strength

E3MOM 5×3 Deadlift@75%

B. Conditioning

EMOM 16
1 – 10 Strict Pull Ups
2 – 20 Press Ups
3 – 60seconds Max Sit Ups
4 – Rest

Coaches Notes:
Scale reps to maintain a constant through the EMOM.

 

Wednesday

Conditioning

For Time:
In Pairs
‘PSYCHO WOD’ @50/35kg
100 Calorie Row
100 Deadlifts
80 Calorie Row
80 Hang Power Clean
60 Calorie Row
60 Front Squat
40 Calorie Row
40 STOH
20 Calorie Row
20 Clusters
Score = Time
Time Cap = 40 Minutes

 

Thursday

A. Strength

Strict Press

8 minutes to work up to a heavy set of 5 followed by:
E3MOM 3×5 Strict Press@85% of weight reached above.

B. Conditioning

For Time:
200m Run
20 Synchro Down Ups
20 Synchro DB Goblet Squats@30/22.5kg
200m Run
20 Synchro DB Goblet Squats@30/22.5kg
20 Synchro Down Ups
200m Run
Score = Time
Time Cap = 10 Minutes

 

Friday

A. Strength

E3MOM 6×4 Back Squat@80%

B. Conditioning

AMRAP 10
15/10 Calorie Bike
10 HSPUs
10 DB [email protected]/15kg
Score = Reps

 Rest 3 Minutes

AMRAP 10
10 Burpees
20 KB Goblet Squats@32/24kg
30 Double Unders
Score = Reps

 

Saturday

Summer BBQ 🙂
A very relaxed social gathering involving lots of food and fitness on Saturday 22nd June. Kicking off at 10am you’ll be put into random teams inclusive of CrossFit Colchester and Essex Weightlifting Club members and battle it out in two workouts – something heavy and something…


Get your tickets here – https://www.crossfitcolchester.com/product/summer-bbq-ticket/

Open gym 8am – 10am
2 workouts from 10am
BBQ from 1pm

Sunday

A. Strength

Test Max Strict HSPUs or Box Presses

EMOM 10

25% Max Strict HSPUs + 30 Double Unders


B. Conditioning

AMRAP 5
1000/750m Row
Remaining time max effort KB Swings@24/16kg

Rest 2 Minutes

AMRAP 5

50/35 Calorie Bike/Ski
Remaining time max effort Pull Ups

 Rest 2 Minutes

 AMRAP 5

800m Run
Remaining time max effort Burpees

 

 

Conditioning

MONDAY/TUESDAY

AMRAP 30
In Pairs
2000m Row
100 Over Erg Burpees
1000m Row
50 Over Erg Burpees
Score = Reps

 

WEDNESDAY/THURSDAY

AMRAP 30
In Pairs
100-80-60-40-20
Wallballs@9/6kg
HR Press Ups
400m Run after each set of Press Ups, finish with a run.
Score = Reps

 

FRIDAY

EMOM 30
1 – 20/17 Calorie Bike
2 – 20/17 Calorie Row
3 – 20/17 Calorie Ski
4 – Rest

CrossFit Colchester Affiliate Program 10/06/2019

 

WK1

Monday

A. Strength

E3MOM 6×2 Front Squat@80%

B. Conditioning 

AMRAP 12
10 Hang Squat Clean@50/35kg
8 T2B
6 Over Bar Burpees
Score = Reps 

 

Tuesday

A. Strength

E3MOM 5×5 Deadlift@70%

B. Conditioning 

For Time:
5 Rounds
8 Hang Power [email protected]/30kg
32 Double Unders
Score = Time

 

Wednesday

For Time:
In Pairs
2000m Row
100 Thrusters@20/15kg
60 HR Press Ups
Score = Time

Rest 6 Minutes

For Time:
In Pairs
2000m Row
100 Wallballs@9/6kg
60 Strict HSPUs
Score = Time

 

Thursday

A. Strength

Strict Press

8 minutes to work up to a heavy set of 6 followed by:
E3MOM 3×6 Strict Press@85% of weight reached above. 

B. Conditioning

AMRAP 20
21 DB Push [email protected]/15kg
21 Pull Up
Run 400m
15 DB Push [email protected]/15kg
15 Pull Up
Run 400m
9 DB Push [email protected]/15kg
9 Pull Up
Run 400m
Score = Reps

Friday

A. Strength

E3MOM 6X3 Back Squat@80%

B. Conditioning

AMRAP 10
2,4,6,8,10…..
Cluster@50/35kg
Burpee Over Bar
Bar Muscle Up
Score = Reps

 

Saturday

AMRAP 28
In Pairs
IGYG (Each exercise not full round)
200m Run
30 Wallballs@9/6kg
20 Pull-ups
10 Power Clean@60/40kg
Score = Reps

 

Sunday

A. Strength

Test Max Strict HSPUs or Box Presses

EMOM 10

25% Max Strict HSPUs + 30 Double Unders

B. Conditioning

EMOM 21
1 – 20/15 Calorie Row
2 – 20/15 Press Ups
4 – Rest
5 – 20/15 Calorie Ski
6 – 20 DB Push [email protected]/15kg
7 – Rest

 

 

Conditioning

MONDAY/TUESDAY

In Pairs

For Time:
21-18-15-12-9-12-15-18-21
KB Thruster@24/16kg
Burpee Over Box@24/20”
Score = Time 

 

WEDNESDAY/THURSDAY

EMOM 30

1 – 15/12 Calorie Row

2 – 15 Slamballs

3 – 15/12 Calorie Assault Bike

4 – 15 Wallballs@9/6kg

5 – 15/12 Calorie Ski

6 – 15 DB [email protected]/15kg

 

FRIDAY

AMRAP 30
800m Run
60 Air Squats
30 Burpees
400m Run
40 Air Squats
20 Burpees
200m Run
20 Air Squats
10 Burpees
Score = Reps

CrossFit Colchester Affiliate Program 03/06/2019

 

Monday

AMRAP 30
Pairs Chipper
100 Double Unders
90 Wallballs@14/9kg
80 Alt DB [email protected]/15kg
70 T2B
60 Alt DB C&[email protected]/15kg
50 Box Jumps@24/20″
40 Burpees
30 Strict HSPUs
20 Deadlifts@140/90kg
10 Bar Muscle Ups
Score = Reps 

 

Tuesday

A. Strength

E4MOM 3×12 Back Squat@65/70%

B. Conditioning 

EMOM 16
1 – 6 Clusters@50%

2 – 12 Burpees Over Bar

 

Wednesday

For Time: 
In Pairs
4 Rounds
30 Calorie Row
40 Over Erg Burpees
30 T2B
40 STOH@50/35kg
30 HR Press Ups
400m Run
Score = Time
Time Cap = 30minutes 

 

Thursday

A. Strength

E3MOM 4×10 Behind the neck Snatch Grip Strict Press

B. Conditioning

EMOM 20
1 – 3 Hang Snatch@70%

2 – 30 Double Unders + 5 Strict HSPUs

 

Friday

A. Strength

E3MOM 3×12 Deadlift@65/70% 

B. Conditioning

AMRAP 8
9 T2B
15 Russian Swings@32/24kg
21 Double Unders
Score = Reps

 

Saturday

In Pairs

AMRAP 6
20 Hang Squat Clean@60/40kg
20 Pull Ups
Score = Reps 

Rest 6

AMRAP 6
20 STOH@60/40kg
20 T2B
Score = Reps 

Rest 6

AMRAP 6
20 Calorie Row
20 Burpees Over Erg
Score = Reps 

 

Sunday

Strong Person with coach Knight 

Conditioning

MONDAY/TUESDAY

AMRAP 30
400m Run
30 DB [email protected]/15kg
30 Alt Lunges
400m Run
20 DB [email protected]/15kg
20 Alt Lunges
400m Run
10 DB [email protected]/15kg
10 Alt Lunges
Score = Reps 

 

WEDNESDAY/THURSDAY

EMOM 30
1 – 15 Down Ups

2 – 15 Wallballs@14/9kg

3 – 15 Sit Ups

4 – 15 Calorie Row

5 – 15 Press Ups

 

FRIDAY

AMRAP 30
In Pairs
100 Calorie Row
100 Calorie Ski
100 Calorie Assault Bike
100 Burpees
100 Double Unders
Score = Reps