Week 9/10
Test week #1
Once this 10 week block is complete we will then focus on preparing for the CrossFit Open which will be held in October. (Starts Oct 10th)
Next week (Starting 26th Aug) we will test Push jerk/Split jerk and the Snatch. There will also be some test WOD’s to track progress. The week starting 2nd Sept will be a deload.
Have fun and enjoy your workouts ?
Overview for this week:
Monday: Clean 1 rep max test
Tuesday: Push Jerk/Split jerk complex
Wednesday: Gymnastic testing + pairs WOD
Thursday: 1 rep max Front squat test
Friday: Snatch complex + OHS
Saturday: Benchmark workout ‘Fight gone bad’
Sunday: Olympic lifting class / Rest day
MONDAY 19th AUGUST
OLYMPIC LIFTING:
1 rep max Clean
Establish a new 1RM Squat Clean.
WOD:
For time
15 Burpees over bar
15 Power cleans 42.5/30kg
12 Burpees over bar
12 front squats 42.5/30kg
9 Burpees over bar
9 thrusters 42.5/30kg
TUESDAY 20th AUGUST
SKILL:
Bringing the bar down from overhead and re-racking
STRENGTH:
15 minutes to build to a heavy weight for the day in the complex
1 push jerk + 1 split jerk
WOD:
12 minute AMRAP
8 Toes to bar / rings
10 DB STOH 22.5/15kg (5 each arm)
200m run
WEDNESDAY 21st AUGUST
MOBILITY:
Overhead/shoulder prep
GYMNASTICS TESTING:
Find a max for all of the following movements (20 min cap):
Normal scaling options apply. Make sure to record all scores onto your Zenplanner.
WOD:
20 minute AMRAP in pairs. Split work however you like, only 1 person working at a time.
50 box jumps 24/20”
50 cals bike/row
50 air squats
50 cals bike/row
50 Russain KB swings 24/16kg
THURSDAY 22nd AUGUST
MOBILITY:
Hips / squat mobility
STRENGTH:
1 rep max Front Squat
Build towards a new 1RM Front squat.
WOD:
5 rounds for time
20 jumping switch lunges (10 each leg)
15 Pull ups
20 Push ups
FRIDAY 23rd AUGUST
OLYMPIC LIFTING:
Snatch complex
15 minutes to establish a heavy weight for the day in the complex.
Rest as needed between efforts.
1 power snatch + 1 hang power snatch + 1 overhead squat
WOD:
For Time
8 Overhead Squats (60/42.5kg)
20 Double-Unders
6 Overhead Squats (60/42.5kg)
40 Double-Unders
4 Overhead Squats (60/42.5kg)
60 Double-Under
2 Overhead Squats (60/42.5kg)
80 Double-Unders
SATURDAY 24th AUGUST
BENCHMARK WOD:
‘Fight gone bad’
3 Rounds For Total Reps in 17 minutes
1 minute Wall Balls (9/6kg)
1 minute Sumo Deadlift High-Pulls (35/25 kg)
1 minute Box Jumps (20 in)
1 minute Push Press (35/25kg)
1 minute Row (calories)
1 minute Rest
Core work finisher:
3 sets (30 seconds rest between sets)
30 second forearm plank
20 prisoner sit ups
10 strict hanging knee to chest
SUNDAY 25th AUGUST
Oly lifting class or rest day