MONDAY
Week 3/4 snatch block
General warm up
Team challenge
Hollow plate transfer
3min squat mobility
1min normal – 1min close – 1min wide
Banded hip opener 30sec/side
20 BB back squats
Part A
Build to a heavy 8
Back squats
Specific Warm up
20 single leg calf raises + 5 box jumps
+100m fast row + 5 dips
Part B
1km row
Into
5 RFT
15 ring dips
15 box jumps
*15min cut off
Recovery
Foam roll quads 1min/side
Foam roll calves 30sec/side
Banded tricep stretch 30sec/side
TUESDAY
General warm up
2 rounds
5 single arm lying chest openers (bench)
5 ring row
5 scarecrows
20 squats + 20 lunges
Butt kicks + frankenstine’s
+Toe flicks + walking calf raises
+ 2min of agility obstacle
Part A
15min AMRAP
200m run
7 bench press
14 DB reverse fly
*1min REST after each round
Specific Warm up
10 kipping swings + 4 pistols + 4 TTB
Part B
For time
10-9-8-…+
TTB
Pistols
+1 driveway KB farmers carry
*12min cut off
Recovery
Banded tricep stretch 30sec/side
Thread the needle 30sec/side
Foam roll quads 30sec/side
WEDNESDAY
General warm up
Spider-Man lunge 1min/side
1 forward roll
12 heavy WB
10 heavy 90deg KBS
12 DB snatch
1 forward roll
Part A
Complete 3 rounds
*1 round every 5 minutes
HEAVY
6 DB snatch
4 KBS
2 D-ball over shoulders
Specific Warmup
20 wrist mobilisers
20 WB thoracic openers
+
1 round of burgener warmup w BB (x3 of each)
Down and up
Elbows high and outside
Muscle snatch
Snatch land
Snatch drop
Hang power snatch
+
1 round of complex (not burpees!)
Part B – Snatch block
Every 90sec for 12min (8 rounds)
1 hang power snatch
1 hang squat snatch
1 full power snatch
10 burpees
Recovery
Banded lying hamstring hold relax 3x10sec/side
Figure 4 pose 30sec/side
Trigger lower back 30sec/side
Rig bicep stretch 30sec/side
THURSDAY
General warm up
Banded shoulder warm up (constant tension)
10 pull aparts + 10 diagonal pull aparts
+ 10 passovers + 10 diagonal passovers
2 rounds
6 single arm KB shoulder to OH
1 round
20m heavy OH plate walk
5 small plate turkish situp + press
10 BB behind head press
Part A
EMOM for 4min
5 snatch grip strict behind head press
1min REST
EMOM for 4min
5 strict press (front rack)
1min REST
EMOM for 4min
5 KB strict press (front rack)
Specific warmup
10 heavy WB + 10 calf raises + 20 DU
Part B – ‘Karen meets Annie’
50-40-30-20-10
WB
DU
Situps
OR
30-20-10-20-30
WB
DU
Situps
*16min cut off
Recovery
Barbell smash quads 1min/side
Floor chest stretch 30sec/side
Cobra stretch 30sec/side
Trigger calves 30sec/side
Trigger posterior shoulder 30sec/side
FRIDAY
General warm up
Team pegboard challenge 3min
12 single leg KB deadlift
16 hamstring heel glute bridge
20 BB straight leg deadlift
Part A
4 sets of 10
Deficit straight leg deadlift
Build to a heavy 3
Conventional deadlift
+accumulate 1min Parralettes L sit
Specific Warmup
10 BB power clean + 10 BB squat clean
+5 tricep pushups + 20sec handstand hold + 5 pullups
Part B
17min AMRAP
1 tyre flip
1 squat clean
10 kipping HSPU
10 Kipping pullups
*Increase squat clean weight every round by Sx – 2.5kg, Rx – 5kg
F [35-55] M [40-70]
Recovery
Forward fold stretch 1min
Trigger hamstrings on box 1min/side
Foam roll lats 30sec/side
SATURDAY
Warm up
Banded shoulder warmup
10 pull aparts + 10 diagonal pull aparts
+ 10 passovers + 10 diagonal passovers
20 squats + 20 lunges
Butt kicks + frankenstine’s
+Toe flicks + walking calf raises
10 ring row
10 BB squat snatch
5 BB snatch balance
Event 1 CrossFit Games
4 RFT
400m run
6 legless rope climbs
7 squat snatches
*25min cut off. F [40-60] M [50-80]
Recovery
Foam roll quads 1min/side
Trigger chest 30sec/side
Trigger calves 30sec/side
Trigger front shoulder 30sec/side