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Monday

Heavy day

A) 4 x 10 deadlift @ 50%
Going every 3 mins

B) Every 2 mins
A- 8-10 single leg deadlifts each side
B- 30 sec single arm farmers carry e/s
C- 15-20 weighted hanging knee raises
4 Rounds

Base Strength

A)
Bench Press: 80% x 4, 87.5% x 2, 92.5% x 1, 97.5% x 1, 102% x 1

If you get 102% with “room to spare”, you can add some weight and do another single.

B) DB Floor Press (palms in) 2 x Max Reps using the same weight (Aim for 20-25 reps)

C) Bodyweight Inverted Row 2 x Max (Stop set when you can no longer touch your chest to the bar.)

D1) 2 sets of Max press ups
D2) 3 sets of Max Bicep curls with 20kg bar

Tuesday

Funastics

A) Handstand practice

B)
EMOM x 16 mins
1 – 20 wall balls
2 – 20 KB Swings
3 – 20 box jump overs
4 – Rest

Base Conditioning

1min ski
1min run
2 min rest
x 10

Wednesday

Barbell Cycling

A) 5 sets of 4 split jerk
3 sec hold in catch

B)

Every 30 secs x 20
1 Power Clean + 1 Front Squats + 1 Split Jerk

Base Strength

A) Deadlift: 80% x 4, 87.5% x 2, 92.5% x 1, 97.5% x 1, 102% x 1
If you get 102% with “room to spare”, you can add some weight and do another single

B1)
Single leg supine hip thrust (foot elevated): 3x10ea leg
B2) DB Side Bends: 3x15ea side

C) Chin-ups: 1 x max reps

Thursday

Do you even Cardio?
0-8min
1,500m/,1,350m Row
8-16min
1,500m/,1,350m Ski
16-24min
1km Run
24-32min
6min AMRAP
20 air squats
20 walking lunges
20/15kcal bike

Friday

Classic CrossFit

A) 21-18-15-12-9-6-3
TTB
burpees
30 Double under after each round

B) Accessory
4 sets of 10 Single arm bent over rows

Saturday

10-1
Deadlifts
hang power cleans
STOH
every 2 mins 9/7 kcals

Sunday

Base Conditioning

Base Strength – Upper body

Well done to everyone who took on 23.2 this week. Please make sure to submit your scores by Monday at 11pm so we can get them checked on time. One more week to go!

Monday

Team Take Over

1min on / off each
Complete
100 Deadlifts
50 burpees OTB
100 hang power cleans
50 burpees OTB
100 front squats
50 burpees OTB

Base Strength

A) Bench Press: 77.5% x 6, 82.5% x 4, 90% x 2 or more

B)
Alternate DB bench (flat bench): 4 x 10 ea arm

C)
DB incline flyes 3 x 12

D)
Alt. Hammer Curls: 3 x 10 each arm
DB tricep extensions 3 x 10

Tuesday

Classic CrossFit

A) 12 Min EMOM
strict pull ups or kip/butterfly
same reps as last week

B) 12min AMRAP
20 Kcal run (2min cap)
20 strict press
20 push press

Base Conditioning

1 Round
90 sec steady
60 sec moderate
30 sec moderate/hard
repeat on different bit of kit

10 Rounds
45 sec on
3:15 off

Wednesday

Heavy Day

A) 5 x 5 pause back squat
add 2.5-5kg from last week
every 3 MINUTES, should be getting heavy

B)

45 sec double DB box step overs
45 cossack squats (ring assited scale)
30-45 hollow hold
Rest 1 min
x 4

Base Strength

A) Deadlift: 77.5% x 6, 82.5% x 4, 90% x 2 or more

B)
Barbell RDL 3 x 10 reps

C)
Bulgarian split squats 1+1/4
3 sets of 8 each leg

D)
Chin-ups (total reps) = chin-up max + 70%

Thursday

Do you even Cardio?

40 min EMOM
1 – run 45 sec
2 – 45 sec wall sit
3 – bike 45 sec
4 – 20 sit ups

Friday

Open workout 23.3

Saturday

Announced after Open workout

Sunday

Base Conditioning

Base Strength – Upper body

Strict A) 5 sets of 5 reps 3 second negative Rest 90 seconds between sets B) Ring rows 4 sets of 5 eps Slow reps with pause at top rest :90 between sets C) DB Strict Press 4 sets of 8 reps	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 5 reps EMOM for 13 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 1 sets of 20 reps Butterfly pull up movement 4 sets of 8 – 12 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 11 minutes 2-3 Butterfly pull ups
Core Hollow rocks 5 sets of :30 effort rest :30 between sets	Core Hollow rocks 5 sets of :30 effort rest :30 between sets	Core Hollow rocks 5 sets of :30 effort rest :30 between sets

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

Monday

Open Prep

A) Double under Practice

B) Barbell Cycling
Build to a medium weight 5 reps Power snatch

C)

14.1
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
35/25 power snatches, 15 reps

Base Strength

A) Bench Press: 80% x 5, 85% x 3, 95% x 1 or more

B) Incline DB Press: 2 x Max Reps (w/ same weight as last week)

C1) Bent-over 1-Arm DB Rows: 4 x 8
C2) Triceps Overhead DB press 4 x 8 reps

D) 3 sets of
10 reps of each with DBs
Deadlift, Bent over row, Hang muscle cleans, Strict press,

Tuesday

Heavy Day

A) 5 x 5 pause back squat
add 2.5-5kg from last week
1 sec pause on each rep

B)

A – 30 sec single arm farmers carry each side
B – 20-30 sec single leg wall sit
C – 60 sec barbell side bends
Rest 30 sec between movements
x 4

Base Conditioning

5 Rounds of:
45 sec on
3.15 off
Into
5 rounds of:
30 sec on
2.5 off
5 Rounds of:
20 sec on
1min 40 off

Wednesday

Pump and Grunt

A) 10 Min EMOM
Strict pull ups or kip/butterfly

B)
Every 3 mins x 4 rounds
15 press ups
15 weighted sit ups
15 DB upright rows

C)
3 rounds
30 sec renegade rows
30 sec sit ups
30 sec empty bar curls
30 sec rest after each exercise

Base Strength

A) Deadlift 80% x 5, 85% x 3, 95% x 1

B) Bulgarian Split Squat Jumps: 5 x 5 reps w / DB’s

C1) Barbell stiff leg Deadlift 3 x 15 reps
C2) Ring hamstring curls 3 x 10 reps

D) 2 sets of 20 DB stationary lunges (each leg)

Thursday

Team Take Over

In Pairs
12 rounds (6 each)
200m Run
12 Sync DB snatch
Into
12 rounds
250/225m row
12 Sync DB step overs

Friday

Barbell Cycling

A) Build to heavy
1 clean pull
1 power clean
1 hang power clean

B) 3 min on / 1 min off
3 deadlifts
6 hang power cleans
9 Front Squats
x4

Saturday

Classic CrossFit

3-3-3-3-3 Push Jerk

12 min AMRAP
ascending ladder
3,6,9,12….
TTB
Box jump over
kcals

Sunday

Base Conditioning

Base Strength – Lower body

Pull up program Week 3

Strict work	Kipping work	Butterfly
Negative pull up 6 sets of 3 reps Aim for 3 second negative rest :60 between sets Inverted rows 4 sets of 8 reps rest :90 between sets Pronated Grip Arnold Press 4 sets of 8 each arm rest :90 between sets	Technical work Kip swings 2 sets of 10 – 15 reps Chin over bar hold and press away drill 5 sets of 3 EMOM for 5 minutes 1-3 Kipping pull ups Strength work Press against the bar roll ups 5 sets of 2-3 reps	Technical work Butterfly drills with one foot on a box 2 sets of 10 reps Strict Butterfly 3 sets of 20 seconds 50% size of actualy butterfly pull ups Lots of shoulder control Strength work Pause Butterflys at the top 5 sets of 4 reps
Core work V-ups 4 sets of 15 reps rest :60 between sets Inchworm to Bridge Hold 3 x Max Hold and then walk back in to standing rest :45 between attempts	Core work V-ups 4 sets of 15 reps rest :60 between sets Inchworm to Bridge Hold 3 x Max Hold and then walk back in to standing rest :45 between attempts	Core work V-ups 4 sets of 15 reps rest :60 between sets Inchworm to Bridge Hold 3 x Max Hold and then walk back in to standing rest :45 between attempts

Monday

“Karen gets DTd”

5 Rounds for time –

30 Wall Balls

1 round of DT (12 deadlift, 9 hang power cleans, 6 STOH @ 70/47.5)

Tuesday

Annie Goes for a Walk

100-80-60-40-20 Double Unders
50-40-30-20-10 wall ball sit ups
10-8-6-4-2 Wall Walks

Wednesday

Moose
For Time
1,000 meter Row/ski

Then 10 Rounds of:
7 Bar Facing Burpees
3 Thrusters (95/65 lb)

Then,
1,200 meter run or 90/65kcal bike

Thursday

Chelsea
EMOM 30 mins
5 pull ups
10 press ups
15 air squats

Friday

Build to heavy 3rm bpause back squat
3 sec pause on first and last rep

“Sprint Nancy”
3 ROunds rounds of 400-meter run and 15 overhead squats 42.5/30

“Scaling options”

500/450m row/ski scale
Front Squats scale

Saturday

1 snatch 60/40
2 clean and jerks
3 thrusters
4 front squats
5 power cleans
6 deadlifts
7 Push Press
8 Toes to bar
9 Chest to Bar
10 burpees
11 press ups
12 bar muscle ups

Sunday

Merry Christmas

“Turkey for time”