Workouts of the Week – 16/09/19

QUOTE FOR THE WEEK

“People with good intentions make promises, but people with good character keep them.” — Unknown

DIALOGUE INTENTIONS

Congrats and amazing work to everyone who participated and smashed the Townsville Crossfit competition on the weekend. Squatty, LJ and myself are so stoked to have every single one of you representing us!! This week of training sees us well into our pullup block, developing endurance on the bar, under the bar and and even around the bar! We get to play around with Fran and Murph; with some getting the pleasure to meet them for the first time! Despite the large volume and attempts of at least 1 strict pullup day, we continue to strive to improve our shoulder control under fatigue and positional demands!

MONDAY

General warm up

Banded shoulder warmup

5 ring rows

30sec sng DB OH hold / each

5 strict pullups

Part A – pullup block

EMOM for 15min

Minute 1: 1-5 single pullups w 4sec negative

Minute 2 & 3: 40sec sng DB OH hold

Specific warm up 

Running warmup

+10 BB OHS and work to workout weight

Part B

For time

7 OHS

200m run

7 OHS

400m run

7 OHS

500m run

7 OHS

400m run

7 OHS

200m run

*17min cut off. F[30-45] M[30-60]

Recovery

Barbell smash quads 2min/side

Rig calf stretch 30sec/side

TUESDAY

General warm up

20 Spiderman lunges

20 WB thoracic extensions

20 dowel external rotations

3 rounds of complex

Part A

Build to a heavy complex

1 clean + 1 ¼ front squat + 1 front squat

Specific warm up

3 strict pullups + 3 kipping pullups

+ 3 BB thrusters

Part B

‘FRAN’

21-15-9

Thrusters

Pullups

*12min cut off F[29] M[43]

Rx+ CTB pullups

Recovery

Trigger lower back 1min/side

Trigger hip flexors/quads 2min/side

WEDNESDAY

General warm up

10 air squats

5 banded passovers 

5 banded tricep pushdowns 

5 active HS

10 air squats

Max vertical jump

Part A – pullup block

For quality

1-2-3-4…

Strict ring dips

Strict TTR

Tyre Flips

Strict HSPU

Legless rope climbs

Specific warm up

10 heavy WB + 20 single leg calf raises + 20 DU

Part B

For time

50 cal

40 burpees

30 WB

100 DU

30 WB

40 burpees

50 cal

*20min cut off

Recovery

3min AMNAP

Banded tricep stretch 1min/side

THURSDAY

General warm up

2 rounds

12 sng leg KB deadlifts

15 BB deadlifts

Part A

Build to a heavy

5 deadlifts

2 sets of

6 partnered nordics

Specific warm up

20 air squats + 4 pistols 

+ 4 devils press

Part B

10-8-6-4-2

Pistols

Devils press

+Driveway KB carry btw rounds

*15min cut off

Recovery

Couch stretch 1min/side

Pigeon stretch 1min/side

FRIDAY

General warm up

Tabata 

Rowing technique

Banded shoulder warmup

5 single strict pullups

Part A – pullup block

5 rounds

5 bottom ½ pullups + 5 top half pullups

5 MU transitions (box or rings)

15 banded straight arm pullbacks

Specific Warmup

BMU skills

Part B

‘16.3’

7min AMRAP

10 power snatch

3 BMU

*F[25] M[35]

Recovery

AMNAP 2min

Trigger shoulders 2min/side

SATURDAY

Warm up

Running warmup

5 pullups

5 pushups

5 air squats

Workout – MURPH

PARTNERED OR INDIVIDUAL

1.6km

100 pullups

200 pushups

300 squats

1.6km run

*50min cut off

Recovery

Foam roll quads 2min/side

Abdominal stretch 30sec/side

Trigger calves 30sec/side

Trigger posterior shoulder 30sec/side

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