Blog

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

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

WORKOUTS of the WEEK 22.07.19

MONDAY

General warm up

3min squat mobility

1min normal – 1min close – 1min wide

20 banded wrist mobilisers

20 WB thoracic openers

20 active pigeons

10 banded passovers

10 dowel external rotations

20 BB OHS

10 BB behind head press

Part A – Snatch block

Build to a heavy 6

OHS

Specific Warm up

5 BB power cleans + 5 BB shoulder to OH + 5 ring dips

+20 high-slow-jump single skips + 30sec DU different tempo

Part B

‘Pearl Harbour’

12 ring dips

7 power cleans

41 DU

12 ring dips

7 back squats

41 DU

12 ring dips

7 shoulder to OH

41 DU

*15min cut off. F [45] M [75]

Recovery

Banded tricep stretch 30sec/side

Thread the needle 30sec/side

Foam roll quads 30sec/side

Foam roll calves 30sec/side

TUESDAY

General warm up

Banded lying hamstring hold relax 3x10sec/side

6 pullups

8 single leg hip thrusts

10 BB J curls

12 single leg KB deadlift

10 BB snatch deadlift setups

5 BB high hang snatch pull

5 BB hang snatch pull

10 BB snatch pull

Part A – Snatch block

3 sets of 5

Snatch deadlift

3 sets of 3

Snatch pull

Specific Warm up

10m DB OH walk + 20 DB OH lunges + 

+10 easy strict HSPU + 10 step ups

Part B

‘19.3’

200ft OH walking lunge

50 single DB step ups

50 strict HSPU

200ft HSW

*18min cut off

Recovery

Trigger hamstrings on box 30sec/side

Trigger glutes on box 30sec/side

Figure 4 pose 30sec/side

Trigger front shoulder 30sec/side

WEDNESDAY

General warm up 

100m row slow pace

3 burpees

100m medium pace

5 KBS

Workout – OPEX lactic test

3 rounds – Max effort

250m row

10 KBS

10 burpees

10 KBS

10 burpees

10 KBS

250m row

*12min REST btw each round

Recovery

Foam roll quads 30sec/side

Foam roll lats 30sec/side

THURSDAY

General warm up 

Banded shoulder warm up (constant tension)

10 pull aparts + 10 diagonal pull aparts 

+ 10 passovers + 10 diagonal passovers

10 heavy WB

4 wall walks + side roll on ground

Wrist mobility 1min

2 rounds w BB

5 power clean

5 front squats

5 push jerks

Part A

EMOM for 4min

3x GTOH

into

EMOM for 4min

3x jerk

into

EMOM for 4min

1x clean + 1x front squat + 1x thruster

Specific Warmup

20 squats + 20 lunges

Butt kicks + frankenstine’s

+Toe flicks + walking calf raises

+ 1min of agility ladder

+3min of muscle/pullup practice

Part B 

For time

9-6-3

MU / burpee pullup

+

800m-400m-200m

Run

*15min cut off

Recovery

Rig calf stretch 1min/side

Banded 3-way-shoulder stretch 30sec/side

Forward fold stretch 1min

FRIDAY

General warm up

Challenge team – dead ball runs relay (3min)

2 rounds

5 active planks

5 banded passovers

5 light face angels

10 cat-cow stretches

10 active handstands

2 soft mat forward roll

Part A

4 rounds

10 ring rows

10 HS shoulder taps

10 V ups

Specific warmup

1 round of burgener warmup w BB (x5 of each)

Down and up

Elbows high and outside

Muscle snatch

Snatch land

Snatch drop

Hang power snatch

Part B – Snatch block

17min AMRAP

20-18-16-14…+

Power snatch

+1 leg less rope climb

Recovery

Cobra stretch 30sec/side

Dead rig hang 2x 10sec

Barbell smash upper traps 30sec/side

Trigger upper traps 30sec/side

SATURDAY

Warm up

Team bike cal challenge

2 rounds

10 single leg calf raises

5 banded passovers

10 heavy WB

5 pullups

10 DB thrusters

1 wall walk

Workout 

Partner – running clock

8min AMRAP

20 CTB

30 WB

50 DU

*2min REST

EMOM 10

5 thrusters

5 burpees over bar

*Partner hangs from rig. 1:1 minute

*2min REST

10min AMRAP

12 synchro (sng arm) DB push jerk

6 box jump over / each

12 synchro DB snatch

2 wall walk / each

*25min cut off. F [30-50] M [40-60]

Recovery

Foam roll quads 1min/side

Trigger chest 30sec/side

Trigger calves 30sec/side

Trigger front shoulder 30sec/side

WORKOUTS OF THE WEEK 08.07.19

MONDAY

General warm up

Team challenge 3min

-Dball overs

-Dball R/L

5 rounds of complex w BB

Part A

0-6min

3 sets of 

2x snatch balance + 1x OHS

6-20min

1RM

Squat snatch

Specific Warm up

10 heavy WB

+2min DU skill – singles/doubles/high knees/toe points

Part B

For time

50-40-30-20-10

WB

DU

*15min cut off. Rx+ heavy WB

Recovery

Trigger back of shoulder 30sec/side

Saddle pose 1min 

Foam roll quads 1min/side

Foam roll calves 30sec/side


TUESDAY

General warm up

2 rounds

10 foam roller wall rollouts

10 active hangs (up/down)

10 active hangs (fwd/bwd)

5 pushups

5 ring rows

Part A

EMOM 9min

1.Max pullups

2.Max cals

3.Max pushups

*30sec max effort

Specific Warm up

20 squats + 20 lunges

Butt kicks + Frankenstine’s

+Toe flicks + Walking calf raises

+ 10 banded goodmornings

Part B

1km run

Into

21-15-9

Deadlift

Burpee over bar

*15min cut off. F [45-60] M [40-80]

Recovery

3min AMNAP

Butterfly pose 1min

QLT pose 30sec/side

Wall chest stretch 30sec/side

WEDNESDAY

General warm up 

Spiderman lunge 1min/side

30m slow walking lunge

30 calf raises

20 banded crabs

20 air squats

10 step ups

Part A

5 rounds

12 DB step ups

10 jump rebounds (plate/box)

*Use first round as warmup

Specific Warm up

20sec hollow hold + 20sec arch hold

20 ankle mobilisers + 4 pistols + kipping HS practice 

Part B

17min AMRAP

15/12 cal

2-4-6-8…+

Kipping HSPU

Pistols

Recovery

Dragon pose 30sec/side

Figure 4 pigeon pose 30sec/side

Trigger calves 30sec/side

Trigger glutes 30sec/side

THURSDAY

General warm up 

Tennis ball drills 2min

2 rounds

Driveway heavy DB front rack carry 

20 wrist mobilisers

30sec heavy OH plate hold

30 BB strict press

Part A

Build to 4 heavy press

0-5min

4 strict press

5-10min

4 push press

10-15min

4 push jerk 

Part B 

5min AMRAP

Single DB front squat

Cal

4min AMRAP

Single DB OH lunge

Cal 

3min AMRAP

Single DB Shoulder to OH

Cal

Recovery

Reverse wrist stretch 30sec/side

Trigger upper traps 30sec/side

Trigger chest on floor 30sec/side

FRIDAY

General warm up

Banded shoulder warm up (constant tension)

10 pull aparts + 10 diagonal pull aparts + 10 passovers + 10 diagonal passovers

10 BB bench

10 BB bent over row

10 BB deadlift

10 BB pendalay row

Part A

15min running clock

5 bench press

10 pendalay rows

20 cal

*1min REST btw each round

Part B

Chipper

1 tyre flip

2 burpee flares

3 MU / CTB

4 WB

5 pullups

6 TTB

7 KBS

8 HSPU

9 ring dip

10m HSW

*20min cut off. Performed as 12 days of Christmas; 

1, 

2-1, 

3-2-1, 

4-3-2-1

Recovery

Cobra stretch 30sec/side

Forward fold stretch 1min

Dead rig hang 2x 10sec

Barbell smash quads 30sec/side

SATURDAY

Warm up

2 rounds

10 cal

5 heavy WB

5 banded passovers

5 TTB

10 BB deadlifts

Workout

Team of 2

For time

50 cal

30 synchro TTB

50 DU

40 synchro WB

50 cal

30 synchro deadlifts

50 DU

40 synchro pushups

*25min cut off. F [45-60] M [40-80]

Recovery

Couch stretch 30sec/side

Trigger chest 30sec/side

Trigger calves 30sec/side

Upper back stretch 1min

Workouts of the Week – 08/07/19

MONDAY

SQUAT CYCLE – WK 4/4

General warm up

Team ‘flying ab mat’ challenge (2min)

20 air squats

30sec supported squat

15 OH plate walking lunges

30sec WB thoracic extension

10 BB thrusters

30sec seated hip mobilisers

Part A

Building to a heavy 5

Thrusters

Specific Warm up

1min of light DB snatches + 20 single leg calf raises

 + 5 box jumps + 5 burpees

Part B

‘17.1’

For time

10-20-30-40-50

DB snatch

15 burpee box jump overs

*20min cut off. F [10-15] M [15/22.5]

Recovery

3min AMNAP

Foam roll quads 1min/side

Trigger hip flexors 30sec/side

Trigger inner calf muscle 30sec/side

TUESDAY

General warm up

2 rounds

10 ring rows

10 banded passovers

10 pushups

10 banded pull aparts

Part A

3 rounds

8 muscle up rows

8 strict TTB/Vup

1 wall walk into 8 pushups

Part B

10min AMRAP

2-4-6-8-6-4-2

TTB

Devil’s press (DB burpee + snatch)

Specific Warm up

2 rounds of burgener warmup w BB (x3 of each)

Down and up

Elbows high and outside

Muscle snatch

Snatch land

Snatch drop

Hang power snatch

Part C

‘ISABEL’

For time

30 snatches 

*6min cut off. F [43] M [61]

Recovery

Abdominal stretch 30sec/side

Trigger back of shoulder 30sec/side

Trigger hip flexors 30sec/side

Trigger base of foot 30sec/side

WEDNESDAY

General warm up 

Trigger chest w/ flexion 30sec (L)

Rig chest stretch (L)

Trigger chest w/ flexion 30sec (R)

Rig chest stretch (R)

10 pull aparts + 10 diagonal pull aparts 

10 passovers + 10 diagonal passovers

30sec HS hold on wall

10 kipping swings

10sec neck rotations

5 pullups

Part A

10min practice of

-1x HS controlled into TUCK

-1x HS controlled into PIKE

-1x HS controlled into STRADDLE

-2-3 sets max strict HSPU

EMOM for 6min

3 kipping swings + 3 kipping pullups/CTB

OR

6 strict CTB

Part B 

For time

27-21-15-9-3

Situp / GHD situp

Cal

*17min cut off

Recovery

Banded lat stretch 30sec/side

Banded chest stretch 30sec/side

Banded across chest stretch 30sec/side

THURSDAY

General warm up 

10 active planks

2 laps banded vibrations

10 plank walk in-outs / ab roller

10 banded passovers

10 BB strict press

10 BB push press

5 BB split jerk

Part A

Build to a heavy

1 push press + 1 split jerk

Specific Warm up

Running warmup – 20 squats + 20 lunges

+Butt kicks + walking frankenstines

 Toe flicks + walking calf raises

+ 3 rounds of complex 

Part B

400m run

3x MACHO MAN complex

200m run

3x MACHO MAN complex

100m run

3x MACHO MAN complex

*MACHO MAN

3 power clean

3 front squat

3 push jerk

*14min cut off. F [25-45] M [40-60]

Recovery

Barbell smash quads 30sec/side

Barbell smash upper traps 30sec/side

Barbell smash triceps 30sec/side

Rig stretch calves 30sec/side

FRIDAY

SQUAT TESTING

General warm up

Spiderman lunge 1 min/side

20 walking lunges

20 air squats

20 heavy WB

10 BB back squats

Part A

Find 1RM

Back squat

Specific Warm up

Handstand walking practice

Part B

Buy in

100 DU

3 RFT

20 KBS

20 cal

Buy out

12m HSW

*11min cut off

Recovery

Couch stretch 1min/side

Upright pigeon stretch 30sec/side

Wide legged adductor stretch 30sec/side

Floor calf stretch 30sec/side

SATURDAY

Warm up

Partner pyramid; 1:1

10-20-30-20-10 BB strict press 

10-20-30-20-10 BB calf raises

10-20-30-20-10 air squats

2 rounds

20 BB deadlifts

10 pullups

5 HSPU

Workout

Teams of 2 

60 deadlifts

60 HSPU

60 pullups

160 DU

60 pullups

60 HSPU

60 deadlifts

Every 5min, partners perform 10 synchro burpee over bars

*32min cut off. F [45-60] M [50-70]

Recovery

Foam roll quads 30sec/side

Foam roll calves 30sec/side

Wall chest stretch 30sec/side

Bent over hamstring stretch 30sec