Week 9 – (9/15 )
13th – 19th January 2020
Block 1: Strength focus
Last week of block 1. This week we have ‘CrossFit Total’ (1RM Back Squat + 1RM Strict press + 1RM Deadlift = total) on Tuesday, and also a 1RM Snatch retest on Thursday. (Last week was 1RM C&J). Wednesday there will be a strict pull/push benchmark.
This will complete the 9 weeks of strength focus, moving into 6 weeks of skill focused training for the remainder of the cycle. The overall goal for these 15 weeks was to increase strength in the main lifts & basic strict gymnastic moves. Then to use this strength to improve/acquire/learn skills such as Pistol Squats, T2B, Muscle ups & HSPU.
The weekly structure will remain very similar for these 6 weeks, but with a lot more bias towards improving skills and less strength overall. We will however still maintain what we’ve gained. The cycle will finish with a deload week and then move into the next phase at the beginning of March.
Well done to all that hit a new PB last week in the C&J! It’s so awesome to see members getting stronger, fitter and healthier. We can’t wait to see you all smash this coming week!
All our best,
The coaches
Overview for this week:
Monday: EMOM 25
Tuesday: CrossFit Total
Wednesday: Strict gymnastics retest + conditioning
Thursday: Snatch 1RM retest
Friday: Benchmark Friday
Saturday: Partners WOD
Sunday: Olympic lifting class / Rest day
MONDAY 13TH JANUARY
SKILL:
WOD:
EMOM 25
Min 1: 10-15 deck squats
Min 2: 35-50 DU / 70-100 SU / 10-15 attempts
Min 3: 10-15 burpees
Min 4: 10-20 pull ups
Min 5: Rest
TUESDAY 14th
CrossFit Total
Sum of the Best of Each Lift
Scaling:
Beginner athletes should treat today as an opportunity to practice and get comfortable with heavy lifts. This should not be a super big grind. The objective for all lifts is to get good reps with optimal mechanics at a very heavy load, not the heaviest load. The number of reps allows the coach to catch any big deviation in mechanics at a sub-maximal weight. Be sensible & check the ego at the door. Listen to the coach & respect their advice.
WEDNESDAY 15th
GYMNASTIC STRICT STRENGTH:
(Record scores and scaling on ZenPlanner)
Find a max for the following…
Strict Handstand push ups
Max unbroken strict HSPU
Strict pull ups
Max unbroken strict pull ups
CONDITIONING:
16 minute AMRAP
20 Goblet lunges 22.5/15kg
20 ball slams
20 DB hang cleans (10 each arm) 22.5/15kg
20 Box jumps 24/20”
20 single arm DB push press (10 each arm) 22.5/15kg
20 Up/downs (half burpee)
THURSDAY 16th
OLYMPIC LIFTING:
Testing:
1RM Snatch (25 mins)
WOD:
‘Freddy Krueger’
21-15-9 for time (8 min cap)
KB Swings 32/24kg
Burpees
FRIDAY 17th
BENCHMARK FRIDAY!
WOD PREP:
‘Nancy’
5 rounds for time
400m run
15 overhead squats 42.5/30kg
CORE WORK:
Tabata #1
Alternating each 20 seconds..
Sit ups
Arch ups
Tabata #2
Forearm plank
Weighted glute bridge
SATURDAY 18th
SKILLS:
PARTNER WOD:
In pairs, AMRAP in 35 minutes. Split work however you like, but only 1 person working at a time.
AMRAP in 35 minutes
24 Jumping Lunges
24 Hollow Rocks
24 Air Squats
24 AbMat Sit-Ups
24 Burpees
24 cals Bike/Row
SUNDAY 19th
Oly lifting class or Rest