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WEDNESDAY 3RD APRIL 2019

General Class Warm-Up into…

———

Strict Handstand Development

———

Push Press

  • build to a heavy 5 reps

———

WOD:

20 - 18 - 16 - 14 - 12

Wall Balls 9/6kg

Deadlift 60/40kg

3-2-1 GO!!!

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TUESDAY 2ND APRIL 2019

Class Warm-Up with Coach into…

———

Strict Pull-Up

*3 x max effort sets

———

FRONT SQUATS

3 x 5 @ 65%

1 x Max Effort

*cap at 12

———

WOD:

Complete as many rounds and reps as possible in **18** minutes:

**DETAILS**

5 x Strict Pull-Ups

10 x Squats

15 x Sit-Ups

24ft Handstand Walk

 

3-2-1 GO!!!

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FRIDAY 29TH MARCH 2019

General Class Warm-Up into…

———

SKILL SCHOOL:

Rope Climbs

———

WOD:

18MIN AMRAP

11 x Hang Power Cleans

11 x Overhead Squats

11 x T2B

3-2-1 GO!!!

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THURSDAY 28TH MARCH 2019

General Class Warm-Up into…

———

4 SETS:

8 x Bench Press

into

45second TOP Plank

———

WOD:

21 - 15 - 9

Lunges

Med Ball Squat Cleans 9/6kg

200m Run

3-2-1 GO!!!

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WEDNESDAY 27TH MARCH 2019

General Class Warm-Up into…

———

SPLIT JERK technique drills

———

8min period:

Find max weight for:

1 x Squat Clean

1 x Front Squat

1 x Split Jerk

———

WOD:

For Time:

**DETAILS**

500m ROW

50 x Double Unders

800m Run

 

3-2-1 GO!!!

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TUESDAY 26TH MARCH 2019

General Class Warm-Up into…

———

DEADLIFT

5 X 5 @60-70%

*90 SECOND rest BETWEEN SETS

———

WOD:

E3MO3M X 5

**DETAILS**

10 x Down Ups

20second hang from the rig

Max unbroken KB Swings 32/24kg

*score = Total number of swings across the 5 rounds

 

3-2-1 GO!!!

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MONDAY 25TH MARCH 2019

General Class Warm-Up into…

———

19.5 attempt *see Friday 22nd for details

OR

Complete as many rounds and reps as possible in **20** minutes:

**DETAILS**

20 x Single Arm Deadlift 22.5/15kg*

20 x Burpee Over DB

20 x Air Squats

20 x Sit-Ups

20 x Double Handed Bicep Curl

 

*1 Db head to touch the ground outside of the foot

**1 hand on each head of the DB. Full elbow extension up to thumbs touching shoulder

 

3-2-1 GO!!!

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FRIDAY 22ND MARCH 2019

General Class Warm-Up into…

———

19.5

In a 20 minute window complete 33-27-21-15-9 reps:

Thrusters (43/29kg)
C2B Pull-Ups

*Please see the crossfit games website for full WOD details and movement standards

3-2-1 GO!!!

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THURSDAY 21ST MARCH 2019

General Class Warm-Up into…

———

FRONT SQUAT

5 X 5

@65%

———

WOD:

Every minute on the minute for *15* minutes complete:

**DETAILS**

1. 50sec Row

2. 35sec max DUs

3. 5 x Burpees, 10 x Press-Ups, 10 x Squats

 

3-2-1 GO!!!

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WEDNESDAY 20TH MARCH 2019

General Class Warm-Up into…

———

SKILL SCHOOL:

  • REBOUND BOX JUMPS

  • HOLLOW development - static and rocks

———

WOD:

PAIRED WOD:

For Time:

40 x Thrusters 42.5/30kg

40 x Burpee Over Partner**

40 x Jumping Pull-Ups

40 x Kcal ROW

*3min REST and REPEAT

3-2-1 GO!!!

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TUESDAY 19TH MARCH 2019

General Class Warm-Up into…

———

BENCH PRESS

5RM

- 18minutes to find a heavy set of 5

———

WOD:

3RFT

10 x Squats

10 x HRPU

10 x Power Cleans 42.5/30kg

10 x Wall Climbs

*Time Cap: 14Minutes

3-2-1 GO!!!

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MONDAY 18TH MARCH 2019

GENERAL CLASS WARM-UP INTO...

----- 

19.4 ATTEMPT

*please see Friday 15th March for more details  

OR

FOR TIME:

30 - 20 - 10 - 5

WALL BALLS 9/6KG

SIT-UPS

JUMPING LUNGES

KB SWINGS 32/24KG

 

3-2-1 GO!!! 

 

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FRIDAY 15TH MARCH 2019

General Class Warm-Up into: 


Efficiency of movements in the WOD


WOD - Reebok CrossFit Games Open WOD 19.4


Complete the following for time:


3 rounds of: 

10 Snatches 43/29kg 

12 Bar-facing burpees


Then, rest 3 minutes before continuing with:


3 rounds of: 

10 Bar muscle-ups 

12 Bar-facing burpees


Scaled


Complete the following for time:


3 rounds of: 

10 Snatches 20/15kg 

12 Bar-facing burpees


Then, rest 3 minutes before continuing with:


3 rounds of: 

10 Pull ups 

12 Bar-facing burpees


Time cap - 12 Minutes


Tie breaker time - If the workout is not completed inside 12 minutes, the time at the completion of the first 3 rounds will be the tie breaker


3-2-1-GO!!

 

*For full movement standards please see the CrossFit Games website  

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THURSDAY 14TH MARCH 2019

General Class Warm-Up into…

———

Barbell Complex:

2 x Power Clean

2 x Hang Squat Clean

  • Complete at 50% of 1rm Squat Clean

E2MO2M x 6

———

WOD:

For Time:

2 - 4 - 6 - 8 - 10

Strict T2B

10 - 8 - 6 - 4 - 2

Squat Snatch 42.5/30kg

3-2-1 GO!!!

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WEDNESDAY 13TH MARCH

General Class Warm-Up into…

———

DEADLIFT

4 x 6 @55%

*focus on technique and speed of the 6 reps

E2MO2M

———

WOD:

5RFT

10 x Pistol Squats

10 x STOH 50/35kg

10 x Weighted Sit-Up to Press 9/6kg ball

3-2-1 GO!!!

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TUESDAY 12TH MARCH 2019

General Class Warm-Up into…

———

BACK SQUAT

E3MO3M

4 sets, 6 reps @75% 1rm

*Superset with 5 high box jumps

———

WOD:

Paired workout:

14min AMRAP

P1. Burpee Box Jumps 24/20”

P2. Holding KB in Front rack position 32/24kg

3-2-1 GO!!!

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MONDAY 11TH MARCH 2019

General Class Warm-Up into…

———

A. 19.3 repeat *Please see Friday 8th March 2019

or

8RFT

200m RUN

12 x Single Arm Russian KB Swings 24/16kg

6 x Burpees

3-2-1 GO!!!

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FRIDAY 8TH MARCH 2019

General Class Warm-Up into…

———

Movement standards and specific preparation drills

———

For time:
200ft Dumbbell Overhead Lunge
50 Dumbbell Box Step-Ups
50 Strict HSPU
200ft Handstand Walk

22.5/15kg Dumbbell, 24/20in Box 
Time cap: 10 minutes

Go to https://games.crossfit.com/workouts/open/2019/19.3 to view detail and full movement standards

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THURSDAY 7TH MARCH 2019

General Class Warm-Up into…

———

SKILL SCHOOL:

Gymnastic Kipping

*Pull-Ups/C2B/Muscle Ups

*Build a good foundation

———

WOD:

In a **14** minute window complete the following for time:

**DETAILS**

3 Rounds

20 x Wall Balls 9/6kg

30 x Unbroken Double Unders

20 x Med Ball Squat Cleans 9/6kg

30/20/10 x Burpee Over Ball

 

3-2-1 GO!!!

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WEDNESDAY 6TH MARCH 2019

General Class Warm-Up into…

———

DB STRICT PRESS

6RM

———

WOD:

FOR TIME:

Buy-In: 500m Row

10 Rounds: 

3 x HSPU

3 x Strict Pull-Ups

6 x Mat Bear Crawl

 

3-2-1 GO!!!

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