Monday and the week ahead

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Benchmark workouts are great as a point of reference, to see how you're progressing with your training, and how you compare to your peers.  Last weeks Girl Friday was an example, with Helen, one of the first CrossFit workouts I ever did (and then I repeated it almost every week for a while to see the improvement!!).

But it's nice to have some workouts that we can call our own.  So this week we're testing out a couple.  Named after action movie heros/heroines (and the odd villain).  Because that's how you'll feel when you can complete one... :)

Today you'll be taking on Bond, on Wednesday Dalton and Bourne on Friday.

Spring Challenge

Now still have loads of you that didn't check in and complete your Spring Challenge Benchmark, all you have to do is let the coach know, and they'll get you set up to tick it off.  We want to get all the results finalised, so this week is your last chance!

Thursday changes!

Thursdays have always been traditionally a quiet day.  We've been playing round with new ideas to boost attendance, and here's the latest.  All classes on Thursday are now M3 based - Movement, Mobility, Midline.   We will emphasise one gymnastics movement, across a 4 week progression, so that you can really dig into it, improve it, and gauge your improvement.  There will also be a mobility piece, and a conditioning or active recovery piece also.  This is something that could still be worked in to a rest day, and is a great way to improve your skills.  If it's just a normal training day for you, you can choose to push the intensity envelope a bit more, otherwise just throttle back and work on quality.   An example of the next 4 weeks below.

MOBILITY SKILLS STRENGTH CONDITIONING HOMEWORK
Week 0 Bridge Up Test Max sHSPU
Week 1 Thoracic FlowRotation Into Arch

LAX ball Snow Angels

HS Shrugs
3 x 10
Shoulder taps
3 x 10
HS Walks
3 x
sHSPU
1-5 reps EM x 10
100 Double Unders
50 Toes to Bar
25 Ring PushUps
12 Deadball Shoulders
100m Front Carry
Accumulate 30 reps throughout the day.
Week 2 Thoracic FlowBand OH Distractions

LAX ball OH Reach

Tuck to Headstand
3 x 5
Kipping HSPU
3 x 3-5
Press from Headstand
3 x
sHSPU
AMRAP in 5mins
8-6-4
Archer Ring Pullups
16-12-8
Strict Ring Dips
32-24-16
KB Rack Lunges
Accumulate 5 x max rep sets throughout the day
Week 3 Thoracic FlowPartner Jockey Stretch

First Rib Mob

HS Shrugs
3 x 15
Shoulder taps
3 x 20
HS Walks
3 x
sHSPU
1-5 reps EM x 10
10-8-6-4-2
Ring Row
One Arm Push-Up (right)
One Arm Push-Up (left)
100m Farmers Walk after eac rounds
Accumulate 10 x 3 Deficit Negatives throughout the day
Week 4 Thoracic FlowRotation Into Arch

LAX ball Snow Angels

Shoot Throughs on Parallettes
3 x 5
Freestanding Handstand w/Partner
3 x 30s
Forward Roll from Handstand
3 x 5
sHSPU
AMRAP in 5mins
1 Rope Climb
10m HS Walk
2 Rope Climbs
15 kHSPU
3 Rope Climbs
20s HS Balance
2 Rope Climbs
15 kHSPU
1 Rope Climb
10m HS Walk
Accumulate 50 HSPU throughout the day.

FITNESS

Back Squat
5 x 8, building
Alternate with,
Deadhang CTB
3 x 5BOND
10 DB Snatch 25/15kg
100m DB Carry
5 rounds
Hang Power Clean + Hang Squat Clean + Hang Power Clean
7 setsSTOH
Box Jumps
Burpees
Rest
One minute at each station
3 rounds for total reps
2 Pushpress + 1 Pushjerk
6 setsDALTON - scaled
3 Power Cleans
3 Front Squats
3 Jerks
EM x 10
sHSPU
1-5 reps EM x 10100 Double Unders
50 TTB
25 Ring PushUps
12 Deadball Shoulders
100m Front CarryOr,
20 cal Airbike
20 Situps
20m Bear Crawl
5 rounds
Front Squat
5 x 5, buildingFront Squat
Burpee CTB
9-7-5

PERFORMANCE

Back Squat
5 x 5, all heavy
Alternate with,
Deadhang CTB
3 x 5BOND
10 DB Snatch 25/15kg
100m DB Carry
5 rounds
Clean
75-80-85-90-85-80-75%STOH 40/25kg
Box Jumps 60/50cm
Burpees
Rest
One minute at each station
3 rounds for total reps
Pushjerk + Split Jerk
EM x 12 @ 75-85%DALTON
3 Power Cleans
3 Front Squats
3 Jerks
EM as long as possible 80/50kg
sHSPU
1-5 reps EM x 10100 Double Unders
50 TTB
25 Ring PushUps
12 Deadball Shoulders
100m Front CarryOr,
20 cal Airbike
20 Situps
20m Bear Crawl
5 rounds
Front Squat
3RMBOURNE
Front Squat 100/70kg
Bar Muscle Ups
9-7-5

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