Monday 6 November
Skill
Pistol Skills
Strength
3 Sets of:
Back Squat x 10 @ 65-70%
MetCon
“Frantastic Beasts”
For time, complete reps of:
21-15-9
DB Thrusters 45/25
Burpees
Post WOD
Roll VMO (inside of quad)
The pistol progressions will help build ankle mobility and stability which will help improve your position in the back squat. The wod should be scale so that round 1 is done as close to unbroken as possible. We’ll go over some tricks of the trade to hopefully not make burpees suck as much. This is meant to be short and intense with the idea of approacing anaerobic threshold. It should feel like fran.
Tuesday 7 November
Strength
EMOM for 8 min:
Power Snatch x 2
start @ 50% and go up by feel
MetCon
“Snatch Me if You Can”
In Teams of 2, complete for time:
200m Run
30 Snatch 95/65
10 Bar Muscle Ups/Strict Chin Ups
200m Run
30 Snatch 115/75
8 Bar Muscle ups
200m Run
30 Snatch 135/95
6 Bar Muscle Ups
200m Run
30 Snatch 155/105
4 Bar Muscle ups
Post WOD
Roll Lats
Barbell Skills
5 Sets of:
2 Clean + 1 Jerk 2 70-80%
3 Sets of:
Good Mornings x 6 @ Moderate weight
3 Sets of:
Press x 10
3 Sets of:
V-Ups x 25
We will warmup the power snatch in the EMOTM the goal is to focus on keeping the bar tight and getting full hip extension. Don’t go for a PR, make it look pretty. The runs are done together but the other movements are broken up however you want. Don’t go to failure, go until you slow down. This wod maximizes intensity with good form due to the rest intervals. We are going to scale bar muscle ups with chinups. These will help develop the bicep strength to stabilize the shoulder and elbow during higher demand gymnastics moves.
Wednesday 8 November
Strength
3 Sets of:
DB Strict Press x 8
Bulgarian Split Squats x 8/8
Rest 90 sec
MetCon
“Good Will Lunging”
3 Rounds of:
AMRAP in 5 min, 2 min rest
8 DB Front Rack Lunges 45/25
8 Ring Push Ups
8 Toes to Bar
Stairs-and-back Sled Push 4/3
*start each round where you left off in previous round
Post WOD
Roll Glutes
Banded Lat Stretch
Unilateral work is important for creating balance. Today is all about stability. The strength and the metcon both target shoulder and hip stablity which help keep you safe and making progress on the more exciting movements. Case and point, if your glutes are weak, and we don’t isolate them, they will always stay the weak point.
Thursday 9 November
Strength
3 Sets of:
Turkish Get-Ups x 5/5
GHD Situps x 15
Skills
Rowing Technique
Rope Climb Skills
MetCon
“Episode 4: A New Rope”
For time, complete reps of:
27-21-15-9
Cals Row/Bike
Wall Balls 20/14
*Class will be split in half. Every odd minute one half does 1 rope climb, every even minute the remainder of the class does 1 rope climb. Rope climb must be completed before continuing with the workout.
Post WOD
Couch Stretch
Barbell Skills
Snatch:
1×3 @ 65%
1×3 @ 75%
2×3 @ 85%
5 Sets of:
Clean Deadlift x 5 @ 115%
GHD Russian twists x 15/15
Today’s strength work is focused on the core. The TGU strengthen the obliques, which are often overlooked. The play a huge role in trunk stability during everyday life. Today’s wod is going to force you to dig deep. The biggest gains from CrossFit are between the ears. The rope climb is there to make you row hard. Strategy for this is to attack round 1 and 2. Once you get to round 3, its all down hill.
Friday 10 November
Veteran’s Day (observed) schedule. Classes at 08:00, 09:00 and 5pm ONLY
Strength
EMOM for 8 min:
Sumo Deadlift x 4 @ 60-70% of 1RM Conventional Deadlift
MetCon
“No Country for Strict Movements”
3 Rounds for time of:
6 Strict Handstand Push Ups
40 Double Unders
20 Russian Kettlebell Swings 70/53
200m Slam Ball Run 40/30
10/7 Strict Pull Ups
*Cash out: Rest 2 min after finishing WOD then max effort 400m Run
Mixing up the stance on the deadlift allows for muscles to be worked at slightly different angles. This is a great way to work under developed muscles, create balance, and ensure long term health and progress. The wod has strict HSPU and pullups in it because strict movements are fundamental in gymnastics. These movements need to be trained as they will strength the shoulder for more advanced variations. Scale the wod were you can move through it with minimal breaks. The cash out is meant to be done at all out effort. Few things tax the body quite like a max effort 400m.