WORKOUTS for the WEEK – 7.10.19

QUOTE FOR THE WEEK

“Solving a problem is hard enough; it gets that much harder if you’ve decided beforehand it can’t be done.” — Steven D. Levitt

MONDAY

General warm up

Spiderman lunge 1min/side

20 dowel external rotations

20 WB thoracic extensions

20 BB front squats

Part A

Build to a heavy

3 front squat

(3sec negative)

Specific warm up 

Running warmup + 5 pullups

5 banded passovers + 5 HSPU

Part B

For time

500m run

20 pullups

1000m bike

20 HSPU

500m row

20 situps

Into

3 rounds

1 driveway KB carry

10m HSW

*18min cut off

Recovery

Foam roll 2min/side

Rig calf stretch 1min/side

TUESDAY

General warm up

Team ‘leg wars’ challenge

2 rounds

10 base of deadlift holds + deadlift

10 single leg banded goodmornings

5 plyo ground-to-squat

Part A

Build then hold weight over

3 sets of 5

Deadlifts

Specific warm up

5 BB push press + 10 heavy WB

5 step ups + 3 box jumps 

+ build to heavy C&J

Part B

4 RFT

12 push press

10 WB

6 burpee box jump

Into

Find a heavy 

Clean & Jerk

*15min cut off

Recovery

Trigger lower back 2min/side

Trigger hamstrings 1min/side

WEDNESDAY

General warm up

Mini handball tournament

Tabata

Hollow hold – superman x2min

Plank shoulder taps – HS hold x2min 

Banded shoulder warmup

Part A

EMOM for 9min

1: 10-20 Shoulder taps

2: 10-15 Situps / GHD

3: HSW (attempts)

EMOM for 6min

1: max strict HSPU

2: max kipping HSPU

Specific warm up

1min kipping swings + 1min knees to elbows 

+ 10 air squats + 2 pistols 

+ 4 step overs + 4 OH lunges

Part B

4min AMRAP

8 TTB

4 Pistols

4min AMRAP

10 Step overs

10 TTB

4min AMRAP

12 OH lunges 

12 TTB

*2min REST btw AMRAPS

Recovery

3min AMNAP

Abdominal stretch 30sec hold

Floor chest stretch 30sec/side

THURSDAY

General warm up

Seal walk challenge 

2 rounds

Hold L sit in parelettes 

5 sec negative pullup

Hold high hollow in rings

10 plate twists

Part A

3 rounds

10 strict pullups

10 strict dips

Part B

3 rounds

5 wall walks

10 tyre flips

20 ring rows

30 DB snatches

40 KBS

50 DU

+ 5m HSW every 3min

*25min cut off

Recovery

Trigger front shoulder 2min/side

Trigger back shoulder 1min/side

FRIDAY

General warm up

2 rounds

5 High hang hold + power clean

5 Hang hold + power clean

5 Hold at mid shin + power clean

10 elbow quick draws

3 rounds of complex

Part A

Running clock

0-6min

Build to a heavy 

Clean pull + hang clean pull

6-10min

Build to a heavy 

Clean + front squat

10-16min

Build to a heavy 

Clean

Specific Warmup

10 BB power snatch + 10 BB behind head press

Part B

21-15-9

Power snatch

Cals

*12min cut off. F[25-45] M[30-50]

Recovery

AMNAP 2min

Barbell smash quads 2min/side

SATURDAY

Warm up

Team Dball relay

2 rounds

10 banded passovers

10 easy HSPU

10 cal

10 DU

Workout 

Teams of 3

Chipper

40 Dball over shoulder

40 yoke carry

40 sled laps

40/60 cal

40/60 HSPU

40/60 tyre flips

40 GHD situps

400 DU

40m/60m HSW

+10 synchro burpee flares every 5min

*40min cut off

Recovery

Foam roll quads 2min/side

Abdominal stretch 30sec/side

Trigger shoulders 1min/side

Workouts of the Week – 30.09.19

QUOTE FOR THE WEEK

“Remember then: there is only one time that is important — Now! It is the most important time because it is the only time when we have any power.” – Leo Tolstoy

MONDAY

General warm up

2 rounds

5 High hang hold + power clean

5 Hang hold + power clean

5 Hold at mid shin + power clean

10 elbow quick draws

20 dowel external rotations

Part A

In 1min:

2 power clean @70-75-80-85-90%

 + max bike cal (in remainder of minute)

REST 3min

x 5 rounds

Specific warm up 

20 calf raises + 20 DU 

+ 5 strict single pullups + 5 strict dips

Part B

For time

50-40-30-20-10

DU

10-8-6-4-2

CTB

Ring dips

*14min cut off

Recovery

Banded tricep stretch 1min/side

Rig calf stretch 1minsec/side

TUESDAY

General warm up

Juggling 2min

Max burpees in 2min

Bar muscle up drills

-Muscle up box drill

-Muscle up hip thrust

Part A

Chipper

50 KBS

50 situps / GHD

40 cal

40 DB front squats

30 HSPU

30 Dball over shoulder

20 pistols

20 DB push jerk

10 muscle ups

10 tyre flips

500m run

*30min cut off. @10/15 15/22.5

Recovery

3min AMNAP

Trigger lower back 2min/side

WEDNESDAY

General warm up

Sally squat song

20 WB thoracic openers

20 wrist mobilisers

2 rounds of complex w BB

Part A

Build to a heavy complex

 Snatch pull

Hang power snatch

Snatch balance

OHS

Full squat snatch

Specific warm up

10 heavy WB + 10 fast BB power snatches

Part B

Every 4min for 16min

7 power snatch

10 WB

14 burpee over bar

*F[25-45] M[30-60]

Recovery

Barbell smash triceps 1min/side

Barbell smash upper traps 1min/side

THURSDAY

General warm up

Back arch practice

Banded shoulder warmup

Part A

20min EMOM

Minute 1 – strict pullups

Minute 2 – DB reverse flies

Minute 3 – Shoulder taps

Minute 4 – DB pushpress

Minute 5 – ring rows

Specific warm up

10 BB deadlifts then to working weight + 5 HSPU

Part B

18.4 

21-15-9

Deadlifts 

HSPU

Into

21-15-9

Deadlifts 

15m HSW

*Originally 9min cut off – 15min cut off. 

First round F[45-70] M[60-102]. 2nd round F[60-92] M[90-142]

Recovery

Trigger front shoulder 2min/side

Trigger back shoulder 1min/side

FRIDAY

General warm up

Spiderman lunge 1min/side

Support rig squat 30sec

10 light KB strict press

10 light dbl KB OH walking lunge

10 light KB front squat

Part A

4 rounds

40-30-20-10m

Dbl KB OH walking lunge

Max front squats

*2min REST btw rounds

Specific Warmup

10 BB power cleans + 3 TTB

Part B

10 RFT

3 power cleans

6 TTB/ Vup

9 air squats

*12min cut off. F[25-50] M[30-60]

Recovery

AMNAP 2min

Trigger glutes 2min/side

SATURDAY

Warm up

Running warmup

2 rounds

5 pushups

10 banded passovers

10 lunges

5 squats

Workout 

BERT

For time

50 burpees

400m run

100 pushups

400m run

150 walking lunges

400m run

200 air squats

400m run

150 walking lunge

400m run

100 pushups

*40min cut off

Recovery

Foam roll quads 2min/side

Abdominal stretch 30sec/side

Trigger calves 30sec/side

Trigger posterior shoulder 30sec/side

WORKOUTS OF THE WEEK 23.09.19

QUOTE FOR THE WEEK

“No work is insignificant. All labor that uplifts humanity has dignity and importance and should be undertaken with painstaking excllence.” — Martin Luther King, Jr. 

MONDAY

General warm up

Spiderman lunge 1min/side

10 banded passovers

Burgener warmup x3/each

Down and up

Elbows high and outside

Muscle clean

Clean land (2”, 4”, 6”)

Clean drop

Hang power clean

3 rounds

1 clean pull + 1 squat clean + 1 front squat

Part A

0-10min

Build to a heavy

3 clean pulls

Lift every 2 minutes ~90%-100%-110%-120%

10-20min

Build to a heavy complex

1 squat clean + 1 front squat

Specific warm up 

3 kip swings + 3 TTB + 10 calf raises + 5 box jumps

Part B

4 RFT

12 TTB

12 burpee box jump

*9min cut off

Recovery

Trigger hamstring on box 2min/side

Forearm stretch 30sec/side

TUESDAY

General warm up

Team challenge

‘The planking DB dash’

10 pushups

10 DB thrusters (light)

10 DB push jerk (light)

10 bench press

Part A

E2MOM for 20min

Minute 1:  6 DB thrusters + 3 DB push jerk

Minute 2: 5 bench press + 5 HRPU

Part B

‘MARY’

20min AMRAP

5 HSPU

10 pistols

15 pullups

Recovery

Trigger chest 2min/side

Trigger posterior shoulder 1min/side

WEDNESDAY

General warm up

Banded shoulder warmup

30sec hold – base of rings

30sec hold – HS

30sec hold – top of rings

30sec hold – top of ring row

Part A

5-4-3-2-1

Strict ring dips

Strict pullups / CTB

Strict HSPU

+ 10 (4sec) negative air squats btw

Specific warm up

20cal (any machine) as fast as possible!!!

Part B

Tabata – 4min of each

Row 

Bike

Shuttle runs

*2min REST btw rounds

Recovery

3min AMNAP

Trigger calves 2min/side

THURSDAY

General warm up

3min squat mobility

Normal – close – wide

20 crab walks (side)

20 crab walks (fwd/bwd)

10 slow HIGH box step ups 

10 BB back rack lunges

Part A

4 rounds

10 heavy step ups

10 back rack lunges (@45% back squat)

Specific warm up

10 heavy WB + 10 BB deadlifts + 5 HSPU

Part B

17.4

20min AMRAP

55 deadlifts

55 WB

55 cal

55 HSPU

*Originally 13min! F[45-70] M[80-102]

Recovery

Pigeon stretch 1min/side

Seated hamstring stretch 1min/side

Trigger glutes 1min/side

FRIDAY

General warm up

Team challenge

‘Dball driveway relay’

2 laps banded vibrations 

10 active hangs (up/down)

10 active hangs (fwd/bwd)

5 ‘stringle’ pullups (strict-singles)

Part A

Every 30sec for 4min

1-3x [strict pullup + CTB]

2min REST

Every 30sec for 4min

½ driveway deadball carry

2min REST

Every 30sec for 4min

10 situps / 5 GHD situps

Specific Warmup

1min kip swing / butterfly swing

1min kip ‘push-away’

+10 BB squat cleans

Part B

‘Twins Comp WOD’

For time

10-8-6-4-2 Squat cleans

21-18-15-12-9 Pullups / CTB

*16min cut off. 

F [25-45 / 40-80]

M [60-80 / 80-120]

Recovery

AMNAP 3min

Abdominal stretch 30sec/side

Saddle stretch 1min/side

SATURDAY

Warm up

10 air squats

10 heavy WB

5 box jump

5 pushups

5 BB pushpress

10 BB SDLHP

Workout

Partnered

4 rounds for time

40 WB

40 SDLHP

40 push press

40cal row 

40 pushups

*Every 5min – 10 syncro burpee over bar

*40min cut off. F[25] M[35]

Recovery

Foam roll quads 2min/side

Trigger calves 30sec/side

Trigger posterior shoulder 30sec/side

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

Workouts of the Week 09.09.19

Quote for the week

“The only way of discovering the limits of the possible is to venture a little way past them into the impossible.” — Arthur C. Clarke

Dialogue INTENTions

Last week we saw some crazy new results with the ending of our deadlift block! Great work everyone!!! As we continue to strive for excellence, we now progress onto building our strength in the strict pullup. For some, that may mean their first pullup without a band, and others, pulling more reps together! This week we focus on improving our scapulo-thoracic strength and control in various positions, continue to build our engine with two spicy benchmark workouts, and end the week with a bang at the Townsville Twins competition in Kirwan!

Monday

General warm up

Spiderman lunge 1min/side

2 rounds

2 laps banded vibrations (wide)

10 heavy WB

2 laps banded wall crawls

3 rounds of complex w BB

Part A 

Build to a heavy

1 snatch balance + 3 OHS

Specific warm up 

3 TTB + 3 HSPU 

+ build to starting snatch weight

Part B

3 RFT

14 HSPU

14 TTB

14 WB

Into

1RM snatch

*13min cut off

Recovery

Barbell smash quads 2min/side

Barbell smash adductors 30sec/side

*Remember RUNNING GROUP is at 5pm today!

Tuesday

General warm up

Max plank hold in 4min

20 plate forearm warmers

10 active bar hangs (up/down)

5 pullups

10 active bar hangs (fwd/bwd)

3 CTB

Part A

4 rounds

4 strict CTB

8 strict pullups

12 GHD situps

2 sets to fatigue

Chin over bar hold

Specific warm up

10 air squats + 10 KBS + 100m row

10 step ups + 5 box jumps + 10 DU

Part B

Buy in – 100 KBS

into

300m row

30 step ups

30 DU

300m ski

30 box jumps

30 DU

300m bike

30 burpee box jump over

30 DU

Into

Buy out – 50 KBS

*20min cut off

Recovery

Trigger lats 1min/side

Trigger lower back 1min/side

Wednesday

General warm up

1min banded wall squat

10 banded passovers

1 round with BB

3x 3 position snatch

3 snatch pulls

3 power snatch

20 KB ankle mobilisers

Part A

0-5min

5 sets of 1

3-position pause snatch 2sec

Work to 70%

5-10min

3 sets of 3

Snatch pulls @70%

10-15min

Find a heavy

3 power snatch

Specific warm up

10 BB squat cleans + 5 ring dips

Part B

‘Elizabeth’

21-15-9

Squat cleans

Ring dips

*11min cut off. F [43] M [61]

Recovery

2min AMNAP

Barbell smash triceps 1min/side

Banded tricep stretch 1min/side

Thursday

General warm up

3min squats mobility

Normal – close – wide

2 rounds

10 walking spiderman lunges

15 BB back squats

Part A

Build to a heavy

4 back squats

+max L-hang btw sets

Specific warm up

Running warm up

Butt kicks + walking calf raises + 100m run

+ 1 MU + 2 pistols + 4 HSPU

Part B

4min AMRAP

2 muscle ups

10/15 cal bike

4min AMRAP

4 pistols

200m run

4min AMRAP

6 HSPU

1 sled lap

*2min REST

Recovery

Couch stretch 1min/side

Foam roll quads 1min/side

Friday

General warm up

Banded shoulder warmup

5 sng arm strict KB press

30sec heavy OH plate hold

5 sng arm strict KB press

5 ring rows

Part A

EMOM for 9min

Minute 1: 12 sng KB strict press

Minute 2: 12 sng KB strict press

Minute 3: 10 ring row

Part B

‘Angie’

100 pullups

100 pushups

100 situps

100 air squats

*20min cut off

Recovery

AMNAP 3min

Trigger yo’ whole body!

Saturday

Warm up

2 rounds

5 banded passovers

5 heavy WB

5 cal (hard!)

20 calf raises

20 DU

Workout

Partnered – ‘You go, I go’

 6RFT

200m row + 200m run

6RFT

15 WB + 15 Vups

8 RFT

 1 wall walk + 10 burpees

8 RFT

5 DB thrusters + 50 DU/100 singles

*35min cut off

Recovery

Foam roll quads 2min/side

Abdominal stretch 30sec/side

Trigger calves 30sec/side

Trigger posterior shoulder 30sec/side