Workouts for the weeks – 5-08-19

MONDAY

Week 4/4 snatch block

General warm up

Banded shoulder warmup

10 pull aparts + 10 diagonal pull aparts 

+ 10 passovers + 10 diagonal passovers 

 10x BB power snatch

5x ‘4sec-tempo’ BB OHS

Part A 

Every 90sec for 15min, build to a heavy:

0-6min

1 power snatch + 1 OHS

6-12min

3 OHS

12-15min

5 ‘TAG’ power snatch

Specific Warmup

Max exertion 100m bike + 100m row

Part B

Accumulate max calories:

– In 5min

– REST 5min

– In 3min

– REST 3min

– In 1min

Recovery

Crucifix stretch x20

Trigger lower back 1min/side

Banded tricep stretch 30sec/side

TUESDAY

General warm up

2 rounds

1 forward roll

2 wall walk + 1 sushi roll

3 rounds in floor L-sit 

10sec hold

20 single leg raise (10 left then 10 right)

10 tucks

Part A

EMOM for 15min

Station 1 – wall walks

2 – single DB step ups

3 – single DB STOH

4 – single DB STOH

5 – Vup

Specific Warm up

100m fast row + 5 thrusters + 5 pullups  

Part B

‘JACKIE’

For time

1km row

45 thrusters

30 pullups

*10min cut off. F [15] M [20]

Recovery

Trigger glutes 2min/side

Trigger hip flexors 1min/side

WEDNESDAY

General warm up

20 wrist mobilisers

10 active hangs

5 pullups

10 active handstands

5 easy strict HSPU

Part A

21-15-9

Strict pullups

Strict HSPU

Specific Warm up

3 ring dips + 5 KBS + 1min rope climb skill

Part B

For time 

3 rounds

10 ring dips

20 burpees

Into

2 rounds

20 KBS

3 leg less rope climbs

*16min cut off

Recovery

Trigger upper traps 30sec/side

Trigger lats 1min/side

Trigger chest 30sec/side

THURSDAY

General warm up

Banded wall squat 2min

20 banded goodmornings

20 walking drinking birds

20 ankle mobilisers

20 seated hip mobilisers

Part A

5 sets

12 single leg KB deadlifts

12 controlled pistols

Specific Warmup

20 squats + 20 lunges

Butt kicks + frankenstine’s

+Toe flicks + walking calf raises

+ 5 rebound box jumps + 5 heavy WB

Part B 

‘KELLY’

5 RFT

400m run

30 box jump

30 WB

*18min cut off

Recovery

Foam roll quads 3min/side

FRIDAY- 1RM SNATCH

General warm up

10 spider man lunges

20 WB thoracic mobilisers

10 banded shoulder openers

20 air squats

5 BB snatch behind head press 

5 BB power snatch

10 BB OHS

10 BB squat snatch

Part A

Build to 

1RM squat snatch

Specific warmup

1 Dball over shoulder + 5 HSPU + 2min MU/pullup skill

Part B

Buy in

6 Dball over shoulders

12-9-6

BMU / burpee pullups

Kipping HSPU

Buy out

20m HSW

*15min cut off. Dball F [35] M [60]

Recovery

Trigger upper back 2min/side

Floor chest stretch 30sec/side

SATURDAY

Warm up

Tabata

Hollow hold

Vup

Superman

Back extension

2 rounds

250m row

10 HS shoulder taps

6 double KB strict press

6 double KB push jerk

CrossFit Games Event 2

Partner – 1:1 – 2 RFT

800m row

66 KB push jerks

132ft HSW (40m)

*30min cut off. F [12] M [16]

Recovery

Cobra stretch 30sec/side

Foam roll quads 1min/side

Trigger chest 30sec/side

WORKOUTS FOR THE WEEK – 12-08-19

MONDAY

Week 1/4 deadlift block

General warm up

20 banded hamstring curls

10 banded lat pullbacks

20 banded goodmornings

10 back extensions

Part A 

Build to find

1RM Deadlift 

Specific Warmup

5min headstand practice

 + 5 easy HSPU + 5 rebound box jump

Part B

For time

50-40-30-20-10

Box jump

25-20-15-10-5

HSPU

*16min cut off

Recovery

Trigger lower back 1min/side

Trigger hamstrings on box 2min/side

TUESDAY

General warm up

Team plank hi5 challenge

1 wall walk + sushi roll

10 tricep pushups

1 wall walk + sushi roll

10 pushups

10 BB bench press

Part A

Hold weight for 4 sets

5 bench press

Specific Warmup

2 rounds of BEAR complex

Part B

For time

300m row

3x BEAR complex

300m row

3x BEAR complex

300m row

3x BEAR complex

Bear Complex (singular)

1 power clean 

1 front squat 

1 push press

1 back squat 

1 push press

*12min cut off. F [25-40] M [40-60]

Recovery

Trigger chest 1min/side

Trigger front deltoid 30sec/side

Floor chest stretch 30sec/side

WEDNESDAY

General warm up

1min supported squat + mobility

3min squat mobility

Normal – close – wide

20 heavy WB

20 BB back squats

Part A

Build to heavy

3 back squats

Part B

‘HATEFUL 8’

8 rounds

8 pushups

8 GHD situps / situps

8 air squats

8 pullups

8 deadlift

8 hang power clean

8 shoulder to OH

8 cal

*25min cut off. F [30] M [43]

Recovery

Barbell smash quads 3min/side

Barbell smash adductors 30sec/side

THURSDAY

General warm up

10 spider man lunges

20 WB thoracic mobilisers

10 banded shoulder openers

20 air squats

5 BB snatch behind head press 

5 BB power snatch

10 BB OHS

10 BB squat snatch

Part A

Build to a heavy

5 hang power snatch

+perform 10sec L hang btw sets

Specific warmup

20 single leg calf raises + 20 DU attempts 

+6 lunges + 6 KB snatch

Part B

12min EMOM to accumulate max reps

1min single arm KB snatch

1min DU

1min lunges

Recovery

AMNAP 3min

Trigger calves 2min/side

Trigger forearm 30sec/side

FRIDAY

General warm up

Banded shoulder warmup

10 pull aparts + 10 diagonal pull aparts 

+ 10 passovers + 10 diagonal passovers 

2 rounds

15 banded tricep pushdowns

20sec hollow hold

Part A

EMOM 5

6-12 strict pullups

3 rounds

5 dips

3sec negative + 2sec bottom hold

Specific Warmup

10 BB deadlift + set up rings

Part B 

5 RFT

15 deadlift

10 burpee over bar

5 ring dips

*12min cut off. F [35-50] M [50-60]

Recovery

Trigger hamstrings 2min/side

Banded hamstring hold/relax stretch 30sec/side

SATURDAY

Warm up

2 rounds

10 active handstands

10 single leg KB deadlifts

10 KB OH lunges

5 HSPU

Workout 

Partner 1:1

5 RFT

10-20-30

HSPU

Dbl KB deadlifts

+30m sng OH KB lunge

*30min cut off

Recovery

Foam roll quads 1min/side

Trigger chest 30sec/side

Trigger calves 30sec/side

Trigger front shoulder 30sec/side

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