Sunday 02/07/17
Rest day/Catch up/chill
Saturday, 24 June 2017
Saturday 01/07/16
Saturday 01/07/16
For time:
100 Burpees to 6" target (or higher)
* top of the min (including 0:00 perform - 6 Chest to bar pullups
Rest as required
4 Rounds for time:
9 Deadlifts 70/50kg
6 Hang power clean
3 Shoulder to overhead
40 Double unders
Friday 30/06/17
Friday 30/06/17
Hang clean + 3 front squats
5 sets of 1
High hang power snatch
3 sets of 3
The Olympic lifting in this cycle is done at the end of the week where you will be feeling tired and beat up - the goal is not about making it heavy, make it perfect and fast regardless of the weight you choose.
For time:
Row 2km
Hang clean + 3 front squats
5 sets of 1
High hang power snatch
3 sets of 3
The Olympic lifting in this cycle is done at the end of the week where you will be feeling tired and beat up - the goal is not about making it heavy, make it perfect and fast regardless of the weight you choose.
For time:
Row 2km
Thursday 29/06/17
Thursday 29/06/17
Deadlift
7 sets of 2 at ~85% 1RM
*Dead stop - Reset at the floor between reps
5 rounds for time:
12 Deadlifts 100kg/70kg
5 Muscle ups
Muscle up scaling
1. Reduce reps
2. 4 Strict ring dips
3. 7-10 push ups
Deadlift
7 sets of 2 at ~85% 1RM
*Dead stop - Reset at the floor between reps
5 rounds for time:
12 Deadlifts 100kg/70kg
5 Muscle ups
Muscle up scaling
1. Reduce reps
2. 4 Strict ring dips
3. 7-10 push ups
Wednesday 28/06/17
Wednesday 28/06/17
Easy day/Rest day
10 mins practicing handstands
Set a clock for 10 minutes, spend the time practicing being upside down - some example drills: Kicking up on the wall, Wall walk, Shoulder taps (facing the wall/ facing out), freestanding hold, paralette work 10 mins practicing Air squat/pistols *
Set a clock for 10 minutes, for the first 5 spend it doing perfect air squats/goblet squats or some variation that prioritises form. If appropriate, spend the second 5 minutes working pistol squats
Not for time:
10 rounds
10 ring rows
10 Hollow rocks
Easy day/Rest day
10 mins practicing handstands
Set a clock for 10 minutes, spend the time practicing being upside down - some example drills: Kicking up on the wall, Wall walk, Shoulder taps (facing the wall/ facing out), freestanding hold, paralette work 10 mins practicing Air squat/pistols *
Set a clock for 10 minutes, for the first 5 spend it doing perfect air squats/goblet squats or some variation that prioritises form. If appropriate, spend the second 5 minutes working pistol squats
Not for time:
10 rounds
10 ring rows
10 Hollow rocks
Tuesday 27/06/17
Tuesday 27/06/17
Back squat
3 set of 10 - Building weight (not to a 10rm, but something that is challenging)
For Max Reps in 6 mins:
0-2 min: Max T2B
2-4 min: Max Shoulder to OH 60kg/40kg
4-6 min: Max Distance row
Score 1 = Toes to bar + Shoulder to OH reps
Score 2 = distance rowed (m)
Back squat
3 set of 10 - Building weight (not to a 10rm, but something that is challenging)
For Max Reps in 6 mins:
0-2 min: Max T2B
2-4 min: Max Shoulder to OH 60kg/40kg
4-6 min: Max Distance row
Score 1 = Toes to bar + Shoulder to OH reps
Score 2 = distance rowed (m)
Scale the weight to something you can do for at least 10 unbroken reps
Monday 26/06/17
Monday 26/06/17
Deadlift
5 sets of 5 at ~70% 1RM
* Dead stop - reset on the floor
Run warm-up:
1 x 400m easy jog
2 x 200m (80%, then 90%), walk 200m active recovery in between
For time:
Run 800m
Today is the start of our 4 week Deadlift cycle - Their will be some videos over the course of the week covering a bit of detail about how the next 4 weeks will run and some help with making sure you are getting the most out of this cycle. As always, ask if you have any questions.
Deadlift
5 sets of 5 at ~70% 1RM
* Dead stop - reset on the floor
Run warm-up:
1 x 400m easy jog
2 x 200m (80%, then 90%), walk 200m active recovery in between
For time:
Run 800m
Today is the start of our 4 week Deadlift cycle - Their will be some videos over the course of the week covering a bit of detail about how the next 4 weeks will run and some help with making sure you are getting the most out of this cycle. As always, ask if you have any questions.
Sunday, 18 June 2017
Saturday 24/06/17
Saturday 24/06/17
10 Min AMRAP
12 Box Jumps 30"/24"
15 T2B
18 Push press 42.5kg/30kg
10 Min AMRAP
12 Box Jumps 30"/24"
15 T2B
18 Push press 42.5kg/30kg
Friday 23/06/17
Friday 23/06/17
Muscle up drills (10-15 mins) or Muscle up EMOM - 5 mins, pick a number and aim to hold them unbroken.
then,
2 rounds for time:
50m Handstand walk
500m Row
Muscle up drills (10-15 mins) or Muscle up EMOM - 5 mins, pick a number and aim to hold them unbroken.
then,
2 rounds for time:
50m Handstand walk
500m Row
Thursday 22/06/17
Thursday 22/06/17
Spend 10 minutes doing Turkish get-ups - add some weight or learn how to do them.
For time:
400m Sandbag Carry
800m Run
400m Sandbag Carry
Use a Sandbag/Dead-ball/something heavy
Spend 10 minutes doing Turkish get-ups - add some weight or learn how to do them.
For time:
400m Sandbag Carry
800m Run
400m Sandbag Carry
Use a Sandbag/Dead-ball/something heavy
Wednesday 21/06/17
Wednesday 21/06/17
Easy day/Rest day
Swim or Bike for 20-30 minutes.
Straight through, intervals, whatever you like.
Easy day/Rest day
Swim or Bike for 20-30 minutes.
Straight through, intervals, whatever you like.
Tuesday 20/06/17
Tuesday 20/06/17
For time:
800m Farmer Carry (1/2 BW in each hand)
Rest as required
3 sets of Max L-sit
(rest 2-3 min between)
Scale the Farmer carry weight to something that is heavy - This should not be done unbroken, you will need to rest and do it across a few sets. If you've got farmer carry handles then use them, otherwise go with whatever DB or KB you have access to.
For time:
800m Farmer Carry (1/2 BW in each hand)
Rest as required
3 sets of Max L-sit
(rest 2-3 min between)
Scale the Farmer carry weight to something that is heavy - This should not be done unbroken, you will need to rest and do it across a few sets. If you've got farmer carry handles then use them, otherwise go with whatever DB or KB you have access to.
Monday 19/06/17
Monday 19/06/17
Complete the following in any order, split up any way you like:
150 Russian KB swings
100 Goblet Squats
80 Ring rows
Use a weight that lets you move perfectly. This workout is NOT for time, but don't dawdle - rest for a breath or 2 when you need then keep moving.
This week is a deload week, we are going to be doing some odd objects, some skills and drills and some different conditioning pieces. Get familiar with the movements before you start trying to do them quickly, if you aren't sure how to do it find someone who can help you.
Complete the following in any order, split up any way you like:
150 Russian KB swings
100 Goblet Squats
80 Ring rows
Use a weight that lets you move perfectly. This workout is NOT for time, but don't dawdle - rest for a breath or 2 when you need then keep moving.
This week is a deload week, we are going to be doing some odd objects, some skills and drills and some different conditioning pieces. Get familiar with the movements before you start trying to do them quickly, if you aren't sure how to do it find someone who can help you.
Sunday, 11 June 2017
Saturday 17/06/17
Saturday 17/06/17
Every minute on the minute perform 1 Snatch @ 20kg
(Add 2.5kg each successful lift)
When you fail, begin the same pattern the following minute with 1 Clean @ the weight you finished on Snatch (-10%)
When you fail, begin the same pattern the following minute with 1 Deadlift @ the weight you finished on Clean (-10%)
For example:
Snatch:
- Make all lifts up to 80kg, miss 82.5kg
reset the bar to 10% less (ish) = 75kg
Start cleans @ 75kg
- Make all lifts up to 110kg, miss 112.5kg
reset the bar to 10% less (ish) =100kg
Start Deadlifts @ 100kg
Every minute on the minute perform 1 Snatch @ 20kg
(Add 2.5kg each successful lift)
When you fail, begin the same pattern the following minute with 1 Clean @ the weight you finished on Snatch (-10%)
When you fail, begin the same pattern the following minute with 1 Deadlift @ the weight you finished on Clean (-10%)
For example:
Snatch:
- Make all lifts up to 80kg, miss 82.5kg
reset the bar to 10% less (ish) = 75kg
Start cleans @ 75kg
- Make all lifts up to 110kg, miss 112.5kg
reset the bar to 10% less (ish) =100kg
Start Deadlifts @ 100kg
Friday 16/06/17
Friday 16/06/17
Back Squat
7 sets of 1 (+12.5kg from w1)
5-7 attempts at a max distance broad jump (standing long jump)
* Have a bit of fun, test some athleticism.
12' 3" - 3.73m
Back Squat
7 sets of 1 (+12.5kg from w1)
5-7 attempts at a max distance broad jump (standing long jump)
* Have a bit of fun, test some athleticism.
12' 3" - 3.73m
Thursday 15/06/17
Thursday 15/06/17
Easy Day/Rest day if needed
4 rounds for time:
15 Ball Slams
15 Box jump (step down)
15 2/3 BW Bench press
This is a high intensity week - Adaptation happens during recovery, give your body the chance to adapt.
Easy Day/Rest day if needed
4 rounds for time:
15 Ball Slams
15 Box jump (step down)
15 2/3 BW Bench press
This is a high intensity week - Adaptation happens during recovery, give your body the chance to adapt.
Wednesday 14/06/17
Wednesday 14/06/17
Snatch
5 sets of 1 (building)
Front squat
7 sets of 3 (+12.5kg from w1)
Remember the goal of this week - Squat WELL.
Snatch
5 sets of 1 (building)
Front squat
7 sets of 3 (+12.5kg from w1)
Remember the goal of this week - Squat WELL.
Tuesday 13/06/17
Tuesday 13/06/17
For time:
20 Thrusters 42.5/30
30 Pullup
80 Double unders
30 pullups
20 thrusters 42.5/30
Time cap - 7 minutes
rest as required (ideally more than 15 minutes)
For time:
750m row
This is a benchmark, attack this workout, go fast at the start, fast in the middle and finish fast.
For time:
20 Thrusters 42.5/30
30 Pullup
80 Double unders
30 pullups
20 thrusters 42.5/30
Time cap - 7 minutes
rest as required (ideally more than 15 minutes)
For time:
750m row
This is a benchmark, attack this workout, go fast at the start, fast in the middle and finish fast.
Monday 12/06/17
Monday 12/06/17
Back Squat
5 sets of 5 (+12.5kg from w1)
Clean
spend 10-15 minutes building to something heavy for the day. Should take no more than 8-10 sets total (including warm-up sets)
This is the last week of our squatting cycle - the weight should be getting heavy now. The priority this week is to squat WELL. If you are doing things that are stopping you from squatting well, give them a break for a week. If you aren't sure if you are squatting well find someone who knows and ask!
Back Squat
5 sets of 5 (+12.5kg from w1)
Clean
spend 10-15 minutes building to something heavy for the day. Should take no more than 8-10 sets total (including warm-up sets)
This is the last week of our squatting cycle - the weight should be getting heavy now. The priority this week is to squat WELL. If you are doing things that are stopping you from squatting well, give them a break for a week. If you aren't sure if you are squatting well find someone who knows and ask!
Sunday, 4 June 2017
Mechanics Consistency Intensity
Mechanics – Consistency – Intensity
Part 1 - Mechanics
This is the guiding tenant for training for a person who
has the goal of improving their health and fitness. Mechanics, Consistency,
Intensity (MCI) is one the foundation principles of Crossfit. Step 1 is to execute
the movement with the correct mechanics – no constraints of weights on the bar,
the clock running out, your friends in the class screaming at you to go faster
– just do it perfectly.
Now, being step 1, I would think that would be where most
people start, however during my time across plenty of gyms, all too often I see
people that want to jump straight to step 3, intensity. They chuck some more
plates on the bar, hide up the back, and hope the coach won’t see them whilst
they unleash fury on their barbell and flail their way to get their chin over
the bar.
If the builder of your house started putting the walls up
and the roof on before laying down the foundational slab, you would be asking
some questions. The same applies to movements in the gym, if I see you deadlifting
100kg after I just watched you round your back, fold in half and rip the head
off your “warm-up” sets at 60kg, I’ll have some questions for you. Not only are
you not getting the stimulus we want from that movement, you are slowing your
progress, and exposing yourself to a greater chance of getting injured. You
perpetuate the stereotypical Crossfitter – Just get it done, fast and loose. Don’t be that guy.
So next time you are at the gym, loading up some weight and
hoping that your coach doesn’t come over and watch your lift, just take a
second and think what you are training for? It is hard to get fitter and
stronger while you are injured, taking shortcuts will eventually catch up with
you.
Saturday, 3 June 2017
Saturday 10/06/17
Saturday 10/06/17
For time: 75 Cal row 75 Deadlift 85/60 75 Cal Bike 50 Front Squat 60/40 75 burpee 25 Shoulder to OH 50/35
For time: 75 Cal row 75 Deadlift 85/60 75 Cal Bike 50 Front Squat 60/40 75 burpee 25 Shoulder to OH 50/35
Friday 09/06/17
Friday 09/06/17
Back Squat 7 sets of 1 (+10kg from w1)
Back squat is the priority, if you are short on time get this done. 10 Min AMRAP 15-20m Front rack carry @ 80-100% of 1RM front squat (into racks) 20 abmat situps 40 Double unders
For the AMRAP set up 2 pairs of racks approximately 15-20m apart and at the same height. For the carry, you will load up a heavy barbell and walk with it from one rack to the other. If you cannot do this for whatever reason, a heavy deadball/stone/sandbag will be fine using double the distance.
Back Squat 7 sets of 1 (+10kg from w1)
Back squat is the priority, if you are short on time get this done. 10 Min AMRAP 15-20m Front rack carry @ 80-100% of 1RM front squat (into racks) 20 abmat situps 40 Double unders
For the AMRAP set up 2 pairs of racks approximately 15-20m apart and at the same height. For the carry, you will load up a heavy barbell and walk with it from one rack to the other. If you cannot do this for whatever reason, a heavy deadball/stone/sandbag will be fine using double the distance.
Thursday 08/06/17
Thursday 08/06/17
Easy Day/Rest day if needed For time: 10 rounds of Cindy 5 pull up 10 push up 15 air squat
Easy Day/Rest day if needed For time: 10 rounds of Cindy 5 pull up 10 push up 15 air squat
Wednesday 07/06/17
Wednesday 07/06/17
BTN push press 5 sets of 3 (hold weight) Hang power snatch 3 sets of 2 (building) Front squat 7 sets of 3 (+10kg from w1)
Front Squat is the priority today, if you are short on time, get them done.
The Behind-the-neck push press and the hang power snatch is technique work today, don't worry about how heavy it is, make it perfect (watch the videos for examples of how it should look).
BTN push press 5 sets of 3 (hold weight) Hang power snatch 3 sets of 2 (building) Front squat 7 sets of 3 (+10kg from w1)
Front Squat is the priority today, if you are short on time, get them done.
The Behind-the-neck push press and the hang power snatch is technique work today, don't worry about how heavy it is, make it perfect (watch the videos for examples of how it should look).
Tuesday 06/06/17
Tuesday 06/06/17
For time: 25 GHD Situps -> Reduce number (10-15 per round) then, 3 rounds of: 2 rope climbs -> Reduce reps 15 cal assault bike -> Reduce reps (e.g 10 per set) then, 25 GHD Situps then, 3 rounds of: 10 strict HSPU -> Box/Pike Pushup -> DB Overhead Press 15 cal assault bike then, 25 GHD Situps then, 3 rounds of: 15 burpees to 6" 15 cal assault bike * scaling examples are in Blue, Feel free to modify as appropriate * time cap 25 min
For time: 25 GHD Situps -> Reduce number (10-15 per round) then, 3 rounds of: 2 rope climbs -> Reduce reps 15 cal assault bike -> Reduce reps (e.g 10 per set) then, 25 GHD Situps then, 3 rounds of: 10 strict HSPU -> Box/Pike Pushup -> DB Overhead Press 15 cal assault bike then, 25 GHD Situps then, 3 rounds of: 15 burpees to 6" 15 cal assault bike * scaling examples are in Blue, Feel free to modify as appropriate * time cap 25 min
Monday 05/06/17
Monday 05/06/17
Power Clean + 3 push press 5 sets (building weight) Back squat 5 sets of 5 (+10kg from w1)
This is week 5 of our squat cycle, things should be starting to feel heavy, you will notice a bit of a drop in volume (the amount we are doing per session), this is to accommodate an increase in intensity (heavier weights). If you have not been following our squatting cycle, or if you are not lifting heavy enough to justify doing less work (if it takes you less than 20 minutes to get through all the work sets) then I would suggest get some extra sets in (2-3).
If you didn't start at the start, see Week 1 for where to start with loading.
Power Clean + 3 push press 5 sets (building weight) Back squat 5 sets of 5 (+10kg from w1)
This is week 5 of our squat cycle, things should be starting to feel heavy, you will notice a bit of a drop in volume (the amount we are doing per session), this is to accommodate an increase in intensity (heavier weights). If you have not been following our squatting cycle, or if you are not lifting heavy enough to justify doing less work (if it takes you less than 20 minutes to get through all the work sets) then I would suggest get some extra sets in (2-3).
If you didn't start at the start, see Week 1 for where to start with loading.
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