Week 1 new training cycle (1/15)
18th – 24th November 2019
Block 1: Strength focus / Foundation & accumulation
This 15-week cycle overview:
Overview for this week:
Monday: Tempo Back squat
Tuesday: Deadlift cluster sets
Wednesday: Engine / Gymnastics
Thursday: Power Snatch / overhead / pressing
Friday: Classic CrossFit chipper / core strength
Saturday: Partner workout
Sunday: Olympic lifting class / Rest day
MONDAY 18th NOVEMBER
STRENGTH:
Tempo Back Squat
3 sets of 5 @ 60% (tempo 31X1)
3 sets @ 3 75% (no tempo)
Rest 120secs between sets
WOD:
5 rounds for time
20 wall balls 9/6kg
12 power cleans 60/42.5kg
TUESDAY 19th NOVEMBER
Deadlift
Cluster sets
3 x (5.5.5) @ 60-70%
Rest no more than 20 seconds between each mini set and then 2-3 mins between clusters.
This is week 1, so no need to go super heavy here and try to break records. Ensure your technique is spot on and stick to the percentages. Use this week to make sure you are moving well ready for the heavier weights in the coming weeks.
WOD:
EMOM 18
Min 1: 30-50 DU
Min 2: 12-16 Box jump overs 24/20”
Min 3: 8-12 HR push ups
WEDNESDAY 20th NOVEMBER
GYMNASTIC STRENGTH/SKILL:
5 supersets
5 strict HSPU straight into…
15 false grip/normal grip ring rows
Rest as needed between sets
WOD:
In pairs, 20 min AMRAP
40 cal row / 28 cal bike
20 synchro burpees
30 cal row / 21 cal bike
15 synchro air squats
20 cal row / 14 cal bike
THURSDAY 21st NOVEMBER
OLYMPIC LIFTING:
Power Snatch waves
3 waves
Wave 1:
3 reps @ 60%
2 reps @ 70%
1 rep @ 75%
Wave 2:
3 reps @ 65%
2 reps @ 75%
1 rep @ 80%
Wave 3:
3 reps @ 70%
2 reps @ 77%
1 rep @ 82%
WOD:
For Time:
30 burpees
30 DB snatch (15 each arm)
30 DB goblet squats
30 DB push press (15 each arm)
30 burpees
Rx: 22.5/15kg
FRIDAY 22nd NOVEMBER
WOD PREP:
Pull up scaling
Hip mobility
CHIPPER WOD:
‘Angie’
For Time
100 pull ups
100 push ups
100 sit ups
100 squats
CORE WOD:
‘Durante core’
5 Rounds for not for time
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 second Hollow Hold
1 minute Rest
SATURDAY 23rd NOVEMBER
PARTNER WOD:
‘Dorie’
20 minute AMRAP
Buy In:
100m Partner Carry (each) / scale to heavy object carry if unable to perform.
Then, in time remaining:
Partner A completes 1 round of:
15 American Kettlebell Swings (24/16kg)
10 Burpees
5 Ground-to-Overheads (40/30kg)
Partner B performs:
Max Wall Ball Shots (9/6kg)
Partners rotate each round until team completes 150 Wall Balls.
Then, in time remaining:
AMRAP of the 15/10/5 rep rounds above (one partner working at a time)
When Partner 1 completes 15/10/5 round, partners switch. Continue, switching after each round until 150 cumulative Wall Balls are completed by the team. Score is numbers of Rounds and Reps of the 15/10/5 completed for both partners combined.
FINISHER:
With your partner, For Time:
100 cals row OR
70 cals bike
(Split however, but only 1 can be working at a time)
SUNDAY 24th NOVEMBER
Olympic lifting / Rest day