New training cycle! (10 weeks)
24th June -> 1st September 2019
Aims for this cycle:
Brief outline of each day for this week:
Monday: Cleans & Front squats
Tuesday: Gymnastics skill & strength
Wednesday: Aerobic partner WOD
Thursday: Overhead pressing
Friday: Snatch & 18.zero
Saturday: Closed (building work & throwdown at A14)
Sunday: Olympic lifting class
Week 1/10
MONDAY 24th JUNE
STRENGTH:
Power Clean + Front Squat
Warm up to 75-80% of max power clean. (Work off weight found in the last cycle.)
Then, every 2 mins for 8 minutes:
3 power cleans + 3 Front squats. On the third one hold in front rack position and do 3 front squats. All sets to be performed at 75-80% of 1RM power clean.
WOD:
10 minute AMRAP
30 DU / 60 SU
10 Thrusters @ 40/25kg
TUESDAY 25th JUNE
GYMNASTICS SKILL:
GYMNASTICS STRENGTH:
5 rounds for quality
WOD:
3 Rounds for Time:
20 Burpee Pull-Ups
5 wall walks
20 Box Jumps (24/20 in)
WEDNESDAY 26th JUNE
PARTNER WOD:
For Time with a Partner: (Cap 30 minutes)
Only 1 person working at a time.
60 Cal bike / 72 cal Row
30 ab mat sit ups
50 Partner Wall balls 9/6kg (25 each)
60 Cal bike / 72 cal Row
30 ab mat sit ups
50 Partner Wall balls
60 Cal bike / 72 cal row
30 ab mat sit ups
50 Partner Wall balls
ACCESSORY CORE WORK:
EMOM 6:
Min 1: Alternating Turkish get ups (changing arms each rep)
Min 2: 30-45 sec Arch hold
THURSDAY 27th JUNE
STRENGTH:
10 minutes to establish a heavy 1 rep Strict press
EMOM 5:
Push press 75% of weight found x 5 reps
WOD:
AMRAP 15 mins
10 Ground to Overhead 10/5kg
100m run with plate
20 Ground to overhead 10/5kg
200m run with plate
30 Russian twists with plate
FRIDAY 28th JUNE
STRENGTH:
Snatch
A – Squat Snatch skill work
B – Snatch build 3-3-3-3-3 (Build each set)
C – Snatch pulls 3×3 @ the weight you finish your snatches on
WOD:
‘18.zero’
21-15-9 Reps for Time of:
Dumbbell Snatches (22.5/15kg)
Over-Dumbbell Burpees
The prescribed (Rx) version of the workout requires athletes to hop the feet back, then up (both feet together) for each burpee. Step-ups and step-backs are not allowed except as a scaled version. If transferring the dumbbell from one hand to the other in mid air, the transfer must happen below eye-level.
SATURDAY 29th JUNE
No classes due to renovation/expansion work and the Throwdown at CrossFit A14.
Come and support our 2 teams in the local throwdown competition at CrossFit A14 in Newmarket. Ask a coach for more info.
SUNDAY 30th JUNE
Olympic lifting class or Rest day