Week 7 of this 10 week cycle.
Once this 10 week block is complete we will then focus on preparing for the CrossFit Open which will now be held in October moving forwards. There will be some testing on weeks 9 & 10 to track progress.
Brief overview for this week:
Monday: T’n’G Cleans
Tuesday: Push Jerk & pacing workout
Wednesday: Muscle ups / teams of 2
Thursday: Front squats / leg strength
Friday: T’n’G Snatch / ‘Little Mary’
Saturday: Deadlift / pairs EMOM
Sunday: Olympic lifting class / Rest day
MONDAY 5th AUGUST
‘Touch and go’ Squat Cleans (3 reps)
15 minutes to establish a weight for the day. Rest as needed.
Build to a heavy as possible 3 touch and go Squat Cleans.
4 Rounds for time
10 Hang Power cleans 50/35kg
12 Burpee over bar
5 Push press 50/35kg
TUESDAY 6th AUGUST
Build over the sets. Aim to finish on a heavy double for the day.
Rest as needed.
15 minutes to complete
4 rounds for pacing
MUST REST 2 minutes after every round. Aim for consistency on each.
Go hard on each round but no more than 30 seconds time difference between any of the rounds.
20 wall balls 9/6kg
20 DB snatch 22.5/15kg (10 each arm)
WEDNESDAY 7th AUGUST
Muscle up skills and warm up
E2MOM x 10 minutes
1-5 Muscle ups
(Any variation. Can be strict, kipping, toe nail, banded or even use this time to work on your pulling/pushing strength to progress towards getting a MU)
We’ve spent weeks and weeks working on pushing, pulling and strengthening the midline. Everyone will be at a different level with their ability, and how close they are to a MU. Ideally your first Ring MU will be a strict one, demonstrating you have strong/stable enough shoulders to complete the movement before moving on to the kipping version we commonly see in CrossFit.
If you want to get a kipping bar MU, then ensure there is no ‘winging’ of the shoulder when landing in the dip position on top of the bar. The coach will make sure everyone is working at the correct level for them and you gain something from the session.
Enjoy this and let’s see if we can get some first muscle ups out!!
In Teams of 2, with only 1 person working at a time. Split work as you see fit.
16 minute AMRAP
60 cals Bike/Row
40 box jumps 24/20”
20 Sit ups
THURSDAY 8th AUGUST
7 sets of 2 reps @ tempo 20X1**
Build over the 7 sets finishing with a heavy double.
(Check back to last week to see what weight you finished on for 3 reps. Increase weight.)
**Different tempo this week
Barbell Front rack lunges 42.5/30kg
Hand release push ups
FRIDAY 9th AUGUST
‘Touch and go’ Snatch (3 reps)
15 minutes to establish a weight for the day.
Build to a heavy as possible 3 touch and go Snatch (power snatch or squat snatch).
20 minute AMRAP
10 pull ups
25 air squats
SATURDAY 10th AUGUST
A – Deadlift warm up, posterior activation & technique overview. Grip selection and set up.
B – Build up to a heavy 2 reps @ tempo 20X1
Must be good reps, solid technique throughout. Check back to last week for a guidance on the weight to aim for on heavy 3 reps.
Tempo = 2 seconds down controlled, 0 at the bottom, explode up, 1 at the top.
“Hang in there partner”
EMOM (with a Partner) for 20 minutes
5 Thrusters @ 42.5/30kg + 5 Burpees
(While partner hangs from Pull-Up Bar)
This is an every minute on the minute workout where Partner A has one minute to finish the reps. Whatever time is left in the minute is rest time. While Partner A completes the reps, Partner B is hanging from a pull-up bar. Scale appropriately so that you can complete the 20 minutes.
SUNDAY 11th AUGUST
Oly lifting class or rest day