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

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