2nd September – 8th September
After our highly successful last 10 week block (PB galore!!), we will use this week to pull back on the volume and switch focus to the CrossFit Open which begins on 10th October. This week we will look at most of the skills needed in the Open – RX & Scaled categories. It’s important after an intense couple of weeks, to allow our bodies to recover and re-fresh the mind. It’s also wise to have a week with less volume/intensity now and again to avoid over-training. We can then hit the next 5 weeks hard ready for The Open.
(If you do not intend on signing up for the Open, or don’t feel like you need to have a deload week, then hit these workouts with the same intensity as normal. Those that feel fatigued after the last block and are planning on participating in October, I would recommend pulling back a little this week and go no harder than 80% effort in the WOD’s).
Finally, all the coaches were super proud after seeing so many PB’s these last 2 weeks! Well done everyone! The PB bell was well and truly hammered.
For info and how to sign up for The Open, here is the link: https://games.crossfit.com/open
Overview for this week:
Tuesday: Pull ups / Chest to bar & DB movements
Wednesday: T2B and cleans
Friday: Snatches and wall balls
Saturday: ‘The hateful eight’
Sunday: Olympic lifting class / Rest day
MONDAY 2nd SEPTEMBER
‘Flight Simulator’ (Cap of 10 minutes)
The pyramid rep scheme ascends from 5 to 50 (increments of 5), then back down to 5. Each set must be unbroken. Rope must stop moving before starting the next set. Rest as needed between sets. If a set is broken, athlete must start again from the beginning of that set. A single-under counts as a broken set.
Unbroken Single-Unders (attempt at least one double-under per set)
2 rounds for time
40 goblet squats 20/12kg
40 sit ups
TUESDAY 3rd SEPTEMBER
Pull ups / Chest to bar & DB movements
Min 1: 10 Hollow rocks + 10 second hollow hold
Min 2: 15-20 reps tight kip swings / scapula pull ups
Min 3: 10 Superman rocks + 10 seconds Superman hold
Min 4: 10 reps Hip to Bar / 5 strict pull ups
Min 5: Push away drill / 20 second isometric ring row hold
For Time (20 min cap)
3 Rounds of:
10 box jumps
10 pull ups
20 DB snatch 22.5/15kg
3 rounds of:
10 box jumps
10 chest to bar pull ups
20 DB hang clean and jerk 22.5/15kg
WEDNESDAY 4th SEPTEMBER
Toes to bar & Power Cleans
15 minutes to build up to a technical moderate-heavy single power clean. Not a max.
**Every 3 minutes, perform 3 perfect T2B/HKR/K2C/K2E/T2R.**
AMRAP in 18 minutes.
Only 1 bar per pair (partner up with someone similar strength-wise). Only 1 person working at a time.
30 Toes to bar
50 cals Bike/Row
30 Power Cleans 60/42.5kg
THURSDAY 5th SEPTEMBER
Strict Handstand push ups
3 rounds not for time
5 handstand kick ups / 2-3 wall climbs / 10-25ft handstand walk
American KB swings 24/16kg
FRIDAY 6th SEPTEMBER
Wall balls & Snatches
In 15 minutes, build up to a technical moderate-heavy single power snatch. Not a max.
10 rounds for time:
3 Power snatch 60/42.5kg
15 wall balls 9/6kg
SATURDAY 7th SEPTEMBER
Burpees, push ups, and shoulder to overhead movements
‘The hateful eight’
(35 min time cap)
8 Rounds for Time:
8 Air Squats
8 Deadlifts (42.5/30kg)
8 Hang Power Cleans (42.5/30kg)
8 Shoulder-to-Overheads (42.5/30kg)
SUNDAY 8th SEPTEMBER
Olympic lifting class or Rest day