Well done to everyone who took part in the first week of the CrossFit open! We hope you enjoyed it. If you have signed up please can you make sure your scores are submitted online before Monday evening at 11pm. This will give the coaches a chance to verify the scores so they appear on the leaderboard. Please make sure to include your split time, this is when you finished the cleans.
Thank you
Monday
Heavy Day
A) 5 x 5 pause back squat
add 2.5-5kg from last week
B)
12 min AMRAP
10 heavy KB Swings
10 heavy front rack reverse lunges
10 heavy knee raises
Base Strength
A) Bench Press: 75% x 7, 80% x 5, 85% x 3 or more
B)
2 x max reps Press ups
C1) DB bent over rows 3 x 10 reps
C2) Lying DB bench press 3 x 10 reps
D1) DB Upright row 3 sets of 20 reps
D2) DB Bicep curls 3 x 20 reps
E) 1 set of max reps, DB fron raises, DB lat raises, DB shoulder press
Tuesday
Classic CrossFit
A) 10 Min EMOM
strict pull ups or kip/butterfly
same reps as last week
B) 27-21-15-9
hang power cleans (43/30)
burpees over the bar
Base Conditioning
1 Round
90 sec steady
60 sec moderate
30 sec moderate/hard
repeat on different bit of kit
12 Rounds
30 sec max effort
2:30 rest
Wednesday
Team Take Over
Teams of 3
120/90 kcal ski
120 sync db snatch (2 working at a time)
120/90 kcal ski
120 TTB
120/90 kcal ski
120 sync thrusters (35/25)
max ski remaining time
Base Strength
A) Kneeling Jumps or Squat jumps 3 x 5 reps
B) Deadlift 75% x 7, 80% x 5, 85% x 3 or more
C) DB Reverse Lunge, front foot elevated 3 sets of 12 reps each leg
D) Ring Plank 3 sets of 40 seconds
E) Chin-ups (total reps) = chin-up max + 60%
Thursday
Do you even Cardio?
40 min EMOM
1 -bike 45 sec
2 – 45 sec wall sit
3 – 15 Kb Swings
4 – 20 sit ups
Friday
Open Workout 23.2
Saturday
Workout released after Open
Sunday
Base Conditioning
Base Strength
Lower body
| Strict ( repeat of last week) A) Negative pull ups 4 sets of 5 reps Aim for 5 second negative rest :90 between sets B) Inverted Rows – Bar 6 sets of 5 reps Aim to pause at top rest :90 between sets C) Strict Press 4 sets of 12 rest :90 between sets | Kipping Kip swings 1 sets of max reps (make sure to wamr up correctly before performing max set) Chin over bar hold and press away drill 5 sets of 4 reps EMOM for 11 minutes 1-3 Kipping pull ups Strength work Press against the bar (hanging) roll ups 5 sets of 2-3 reps | Butterfly Technical work Butterfly drills with one foot on a box 2 sets of 15 – 20 reps Butterfly pull up movement 3 sets of 5 – 10 reps Focus on getting the rhythm and don’t worry about your chin being over the bar on the first 2 sets Try to increase the pull up on the last set with the goal to be finishing with the chin over bar. EMOM for 9 minutes 2-3 Butterfly pull ups |
| Core Side plank (with hip raises) 5 sets of 15 reps rest :60 between sets Lying leg lifts 5 sets of 15 reps rest: 60 between sets | Core Side plank (with hip raises) 5 sets of 15 reps rest :60 between sets Lying leg lifts 5 sets of 15 reps rest: 60 between sets | Core Side plank (with hip raises) 5 sets of 15 reps rest :60 between sets Lying leg lifts 5 sets of 15 reps rest: 60 between sets |
