Basefitness

Monday

Do you even Cardio?
3 rounds for time of:

Row 500 meters
21 burpees
Run 400 meters
Rest 3 minutes

Base Strength

A) Back Squat 3 sets of 10 @ 2.5-10kg heavier than last week

B) 3 sets of 16 Barbell back rack lunges

C) 3 set of 20 single leg glute bridges
Superset with
20 back extensions

Tuesday

Heavy Day

A) 4 Sets of
2 Front Squats + 2 Split Jerks

B) 8 legnth box push (slow + steady pace)

Base Conditioning

2min on/off
10 burpee over the row
max kcal remaining time
x8

Wednesday

Bignastics

A) Bar Muscle up EMOM for 8 minutes

B)

20-16-12-8-4
TTB
hang power cleans

Base Strength

A) 2-2-2-2-2
Push jerk, pause in the dip
2 set max push press @ 65% of A

B) 3 sets of
10-12 DB roll backs
Superset with
Empty bar bicep curls 10-15 reps

C) 4 sets of 20 Over DB leg raises

Thursday

Heavy day

A) 8-8-8-8 Sumo deadlift

B) 4 Rounds
20 air squats
5 sandbag cleans AHAP
2 length bag carry

Friday

Classic CrossFit

20 Rounds for time:
2 strict pull ups/feet assisted
4 down ups
8 wall balls

Saturday

Team Take Over
12mins
Max Kcal ski
Every 2 mins
10 syncro DB snatch

Rest 4 mins

12mins
I Go U Go
3 rope pulls from seated or Rope Climbs
10 box jump overs

Sunday

Base Conditioning

Base Strength – Lower body

Monday

Dumbbell daft
0-15 minute mark
30-24-18 or 24-18-15 kcal row
15-12-9 Single arm DB thruster each side

15-30 minute mark

30-24-18 or 24-18-15 kcal ski
15-12-9 Single arm DB devils press

Base Strength

A) Back Squat 3 sets of 10 @ 2.5-10kg heavier than last week

B) 3 sets of 10 side step ups
(step up left foot, DB in right hand)
Superset with
60s sandbag march

C) 3 rounds of:
20 calf raises,
20 weighted sit ups

Tuesday

Bignastics
A) EMOM for 8mins

1-5 BMU/ jumping BMU/ jumping CTB

B) Every 2mins
10 ring rows
Super set with
12-15 standing behind head DB triceps extensions
x 4

C) Core – 4 sets of 10 single leg raises + 10 together

Base Conditioning

A)

Time Trial
0-12 mins
2km/1.8km row

B)

12-24
1mile Run
24-34

C)
In Pairs

10 x I go U Go
30 sec max kcal run

Wednesday

Barbell conditioning

A) 5 sets of 3 power snatch

B)

Randy

For time:
75 power snatches 35/25

Base Strength

A) 5-5-5-5 pause push jerk
(pause in the dip)

B) 1 set max push press @ 70% of A

C) 4 rounds of:
6-8 seated DB strict press (alternating)
SS
8-10 ring rows

D) 3 sets max hanging knee tuck

Thursday

Team takeover

For max reps
3 min max kcal run
3 min max burpee box jump overs
3 min wall climbs
3 min wall balls
3 min rest
x 2

Friday

Heavy Day

A) 4 Sets of:
3 Front Squats + 3 Split Jerks

B) 1 set max push press @50-60% of A

C) 12min AFAP in teams of 3
sand bag carry (1min each)

Saturday

A) Rope pull or rope pull ups
4 sets of 4 each side

B) Going every 6 mins x 4 rounds:
350m Run
20 TTB

Sunday

Base Conditioning

Base Strength – Lower Body

Monday (Bank holiday hours)

Classic CrossFit
” Kelly”

5 rounds of:
400m Run
30 Wall Balls
30 Box Jumps

Tuesday

Barbell cycling

A) 3 rep max hang power snatch

B) 3 sets of 3 reps snatch pulls

C) 15-12-9
Power snatches 43/30
OTB burpees
6min time cap

Base Conditioning

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

Wednesday

Dumbbell Daft
4 Rounds – with a single DB
1min Max DB Thrusters
1min max DB hang Clean and Jerk
1 min max devils press
1 min Rest

Base Strength

A) Back squat 3 sets of 10 reps @ 2.5-10kg heavier than last week

B) 3 sets of 10 Bulgarian split squats front rack
Superset of:
25-30 glute bridges

C) Chinese planks

Thursday

Bignastics

A) EMOM for 10 minutes:
4-10 TTB

B) 16 min AMRAP
Partner Cindy
1 – Ski for kcals
2 – 5 strict pull ups/ 5 lowered bar scale
10 press ups
15 air squats
switch after each round of Cindy, should be quite fast 60secs

Friday

Heavy Day
A)
5 sets of 2 split jerk, with pause

B)
3 sets of 8 reps split leg, front rack lunges
Think of staying upright and good rack position for split jerk

C) Gymnatic swimming finisher

Saturday

A) Rope Climb practice

B) 3 rounds each, I go U go,
9-6-3
sandbag cleans
sandbag squats

Sunday

Base Conditioning

Base Strength – Lower Body

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