Week 11/12 

Weightlifting & Gymnastics Test week 

This week is a chance to test yourselves. Lots of hard work has been put in over the last 10 weeks since the Open on lifting & gymnastics so it’s time to see how things are looking. It’s really important to track progress from time to time and also understand which areas of your fitness need working on.

We will be testing your 1RM power clean, power snatch, push press, back squat and some strict gymnastics also. Plus there is the ‘CrossFit Baseline’ WOD on Tuesday which is a fun sprint benchmark workout.

The weightlifting 1RM’s will be technical maxes, which means it is not an absolute max effort. Technique MUST be on point. 

Next week (strength deload) will see the 2 benchmark WOD’s ‘Satans whiskers’ and ‘Lung burn’ back in the programming to test your aerobic fitness. These last came up in week 4 so it’ll be a great chance to see if you can improve your times 8 weeks on.

It’s going to be a big week! Have fun and enjoy your training! 

MONDAY 10^th JUNE 

OLYMPIC LIFTING: 

Power Snatch 

• Snatch skills warm up 
• Establish a technical 1 rep max Power Snatch 

---

WOD: 

For Time: (Single unders are tripled) 

50 Double-Unders / 150 SU 

10 Burpees 

40 Double-Unders / 120 SU 

10 Burpees 

30 Double-Unders / 90 SU 

10 Burpees 

20 Double-Unders / 60 SU 

10 Burpees 

10 Double-Unders / 30 SU 

10 Burpees 

TUESDAY 11^th JUNE  

STRICT GYMNASTIC STRENGTH TESTING: 

In 20 minutes, find your: 

• Max unbroken strict HSPU 
• Max unbroken strict pull ups 
• Max unbroken handstand hold  
• Max unbroken active bar hang 

Rest as needed between each movement. 

---

WOD: 

‘CrossFit Baseline’ 

For time: 

400m run

40 Air Squats 

30 Sit-Ups 

20 Push-Ups 

10 Pull-Ups 

---

OPTIONAL CORE WORK: 

3 rounds of ‘Durante core’ 

10 Hollow Rocks 

10 V-Ups 

10 Tuck Ups 

10 second Hollow Hold 

1 minute Rest 

WEDNESDAY 12^th JUNE 

SKILL: Bailing out

BACK SQUAT 1RM 

Find a technical 1 rep max back squat

Make sure to maintain control on the way down. This is not an absolute max, must be good form – no collapsing under the bar. Be strict with yourself! Listen to the coach here for guidance and ask for a spotter if needed.

---

WOD: 

In teams of 3, AMRAP in 20 minutes**: 

60 cal bike / 75 cal row 

60 slam balls 

60 box jumps @ 20” 

60 V-ups 

Only 1 person working at a time. 

**Every 2 minutes, starting on 0:01, ALL 3 team mates will perform 5 synchro down/ups. 

THURSDAY 13^th JUNE 

OLYMPIC LIFTING: 

Power Clean 1RM 

• Clean skills warm up 
• Establish a technical 1 rep max Power Clean 

---

WOD: 

‘The Chief’ 

Five 3-minute AMRAPs in 19 minutes 

AMRAP in 3 minutes 

3 Power Cleans (60/42.5kg) 

6 Push-Ups 

9 Air Squats 

Then Rest 1 minute 

Repeat 5 times 

Complete as many rounds as possible (AMRAP) in 3 minutes, then rest 1 minute. Start each 3-minute cycle where you left off on the previous cycle. Repeat for a total of 5 cycles. Count total rounds and reps completed. 

FRIDAY 14^th JUNE 

‘Functional Friday’ 

30 minute EMOM (6 rounds) 

Min 1: Banded monster walks 50 – 100ft

Min 2: Negative pull ups 4 – 6 reps 

Min 3: Jumping air squats (Work for 30 seconds) 

Min 4: DB/KB seated floor press 8 – 12 reps (seated with legs out extended in front) 

Min 5: 30 second forearm plank 

MOBILITY: 

Hips, Glutes, Shoulders 

SATURDAY 15^th JUNE 

STRENGTH: 

Establish a Technical 1 rep max 

Work up to a single – Push press (from the rack) 

---

WOD: 

‘Felix the cat’ 

6 Rounds for Time:  

9 Burpees 

9 Box Jumps (24/20 in) 

9 Pull-Ups 

9 Thrusters (40/20 kg) 

9 Toes-to-Bar 

(Optional weight vest if you can perform all movements Rx and have one) 

SUNDAY 16^th JUNE 

Olympic lifting class or Rest day