PROGRAMMING WEEK 1 of 4
27th July – 1st August
Re-introduction to CrossFit and the main movements.
Firstly, thank you all so much for supporting the gym and being so loyal over the last 4 months! We wouldn’t have been able to open our doors again and coach these workouts if it wasn’t for you all sticking by us. Thank you.
We’ll be gradually building back into the more complex movements over the coming weeks, but starting with the basics again to refresh and work on technique.
Everyone had a different situation over lockdown – some had plenty of kit to maintain fitness levels, others just 1 KB or DB. So, it’s super important that we make sure all the basic movements are dialed in again, first to ensure no one gets injured, and also that everyone stays safe during this time. It’ll still be fun, challenging and give you your dose of fitness don’t worry! 😊
This will be a 4 week ‘welcome back to CrossFit’ block. This week overview:
Monday: Overhead pressing
Wednesday: Gymnastics / Bodyweight
Thursday: Olympic lifting (Snatch & C&J)
Friday: Aerobic / Endurance
Have a great week and enjoy the sessions!
MONDAY 27th JULY
12 mins to Build in the complex (Taken from the floor)
3 strict press + 5 push press
21 minute EMOM
Min 1: 100m or 200m run
Min 2: 10-20 Push ups
Min 3: 12-15 Scap pull ups
15 mins to build in the complex
1 power clean + 6 perfect Front squats @ tempo 31X1
Looking for quality movement here, weight not important this week. RPE 7/10.
For Time with a partner
100 Air Squats
80 Single arm Dumbbell Push Presses 22.5 / 15kg
100 Ab Mat Sit-Ups
100 Russian Twists
80 Single arm Dumbbell Thrusters 22.5 / 15kg
Partition into any size sets, but split the work evenly between partners.
Min 1: 30 seconds of strict pull ups
Min 2: 5 hollow rocks + 10 sec hollow body hold
Min 1: 45 secs DU’s / practice
Min 2: 45 secs goblet step ups (alternating legs)
Min 3: 45 secs Russian KB swings
15 mins to build to a Perfect single Power snatch. Use this time to work technique and not worry about how much weight is on the bar. Not a max effort, only good reps! As soon as form starts to deteriorate, then that’s your weight for the day. RPE 7/10.
Record weight lifted on Zen Planner for future reference.
5 rounds for time
20 Toes to KB
15 Deadlifts @ 50/35kg
20 Box jumps
Engine / aerobic
800m run / row / bike
20 Single arm floor press (10 each side)
20 Single arm squat cleans (10 each side)
SATURDAY 1st August
Build to a perfect 5 reps building from last week @ tempo 41X2
RPE 8/10 max
10 rounds for time
10 Thrusters 30/20kg