April 2022

Monday – Bank holiday reduced hours

6:50am – WOD / 10 am – WOD / 12:10pm WOD / 5pm – WOD / 6pm – WOD

Open gym will run as normal until 5pm. Please see team up for all changes.

Classic CrossFit

20 min AMRAP
20 power snatches
20 target burpees
20 box jumps

Tuesday

Heavy Day
A)

5 sets of 3 split Jerk
with 3 sec pause in the catch

B)

4 Rounds
10 DB/KB deadlift
1 length front rack carry
10 DB/KB deadlift
1 length front rack carry
rest 2 minutes between rounds

Base Conditioning

5 Rounds, E2MOM
25kcal run
30/24 kcal row
30/24 kcal ski

Wednesday

Bignastics

A) EMOM x 8
4-10 TTB

B)
3-5 Strict pull up/CTB/negatives
15 DB Snatch
15/12 kcal ski
Rest 2 mins x 5 rounds

Base Strength

4 sets of
2-6 reps Push press at 90% of 3rm push jerk

3 sets of 15-20 second dip holds at 120% of 1rm push jerk

3 sets of 6-8 single arm bent over rows
Super sets of
60 sec bar hang (if more than 60s do weighted)

Thursday

Classic CrossFit

A)
For Time
50 Wall Balls
400m Run

B)
5 Sand Bag Cleans
max shuttle runs remaining time
1min on/off
x 5 rounds

Friday

Barbell conditioning

For Time in pairs
100 Thrusters
100 Clean and Jerk
EMOM 5 syncro down ups
alternate minutes partners work

Saturday

Pump and Grunt

A)
4 sets of 8 Bench Press
B)
4 sets of 12 Dumbbell STOH
C)
10-15 rope pulls each side

D)
60 sec on/off x 5
10 Press Ups (1set max)
15 sit ups
10 empty bar strict Press + push press remaining time

Sunday

Base Conditioning

Base Strength – Lower body

3 sets of 10 Back Squat @ 75% of max 10rm last week

3 x 16 back rack reverse lunges

3 x 15-20 calve raises

Monday

Dumbbell daft

2min on / 0ff x 6 rounds
40 double unders
AMRAP
Double DB devils cluster

Base Strength

A) 10-10-10-10
Back squat

B) 3 Sets of:
10 Front rack step ups each leg
Super set
20-30 floor glute bridges with DB
Rest 2 mins in-between sets

Tuesday

HEAVY DAY

Build to a heavy
3 Rep max back squat
3 sec hold at bottom of each rep

5 Rounds of:
10 sand bag lunges
160ft sand bag carry
10 sandbag squats

Base Conditioning

4 Rounds of:

45/36 kcal ski
45/36 kcal row
2.5 min rest

Wednesday

Classic CrossFit

20 min AMRAP
1-3 strict RMU (or negatives/scale)
10 clean and jerk (43/30)
200m run

Base Strength

A) 3rm Push Jerk

B) 3 sets of:
8-10 seated DB arnie press
Super set
8-10 ring rows or 3-5 weighted chin ups

C) 3 sets of:
max L-sit/tuck hold

Thursday

Do you even Cardio?

10/7 – 20/15 – 30/24 – 40/32 – 50/38
Kcals of choice
Wall Balls
20 – 40 – 60 – 80 – 100
Double unders

Friday

Bignastics

A)
5-4-3-2 wall climb
rest as needed inbetween

B)
Complete as many rounds as possible in 12 minutes of:

5 strict chest-to-bar pull-ups
10 ring push-ups
20 box step-ups

Saturday

Team Takeover

35 min AMRAP
35 Power Cleans
15 syncro down ups
35 Front Squats
15 Syncro down ups
35 STOH
15 Syncro down ups
35 sandbag to shoulder

Sunday

Base Strength – Lower body

Base Conditioning

Monday

Classic CrossFit
A)
5 sets of 4 Push press at heaviest 4 from “pump and grunt” last week

B)
15min AMRAP
10 empty bar thrusters
10 toes-to-bars
10 box jumps

Base Strength

A) Bench Press (re-test)
8 RM bench press

B)
3 sets
8 single arm ring rows each side
SS
8 Single arm strict press each side

C)
5 Sets
30sec on/off
press up hold

Tuesday

Heavy Day

A) 5 RM deadlift retest

B) Sand bag carries
1min on / 2 min off
x rounds

Base Conditioning

Every 5 mins x 6 rounds:
15 kcal run
30/24 kcal row

Wednesday

Bignastics

A) Full strict Ring muscle ups
or
negative practice

B)

14min AMRAP in Pairs
P1- max kcal ski
P2- 10 kip swings + 15 press ups + 10 single arm push press

Base Strength

A) Front Squat – RETEST
3Rm Front squat

B) 3 sets of 8 reps
Box pistol squats

C) I go U Go
30 sec Front rack hold
partner does 15 V Sits/crunches then switches

Thursday

Do you even cardio?

Every 6 mins x 5 rounds:
500m Row
10 shuttle sprints (25ft)
20 hang DB Snatch

Friday

Barbell Conditioning

A) Build to a 1RM Clean

B)

3 Rounds for time
10 full cleans (60/40)
10 OTB burpees
20 sit ups

Saturday

Team Takeover –
A) For time (14min time cap)
200 Wall Balls
Every 2 mins
10 SYNCRO hang DB CNJ

B)
14min AMRAP
50 pull ups / jumpiing pull ups
50 kcal run

Sunday

Base Conditioning –

Base Strength –