Programming: w/c 1 August 2016

31 Jul

Level 2: CrossFit

Monday
Today’s workout has a double-under cash-in and check-out. In between is a five rounder of rope climbs and heavy kettlebell sumo deadlift high pull. Time cap of 15 minutes (conditioning focus).

Tuesday
The week’s heavy day but with a twist. Three movements: clean, jerk and back squat – it’s a strength day but the structure will have a MetCon feel to it (strength focus).

Wednesday
Runs with rounds of benchmark girl WODs ‘Cindy’ and ‘Mary’ within a 20 minute AMRAP. Gymnastics heavy session (conditioning focus).

Thursday
We revisit an old CrossFit Games workout today featuring heavy deadlifts and box jumps. The WOD is 8 minutes in duration (conditioning focus).

Friday
Couplet on Friday of power snatches and dumbbell front squats across 10 rounds with a 15 minute time cap (conditioning focus).

Saturday
Bench press makes an appearance today. Effectively two small couplet workouts with a rest in between, both with bench press and then a weighted push and a weighted carry (strength/conditioning focus).

Sunday
Finishing things off with an old CrossFit Games chipper from 2009. BRXD and RXD see a total of 10 different movements – 20 minute time cap (conditioning focus).

Powerlifting Club

Tuesday
Main lift: bench press (heavy)
Accessory 1. Hypertrophy bench sets
Accessory 2. Planks
QWOD: dumbbell pre-exhausts into compound dumbbell presses for quality.

Thursday
Main lift: squat (high rep)
Accessory 1. Heavy lunges.
SWOD: partner front squats and burpees.

Saturday
Main lift: deadlift (explosive)
Accessory 1. Box jumps.
Accessory 2. Barbell good mornings.
1RM/Complex: hollow holds for time

Gymnastic Strength for CrossFit

Monday
Toes-to-bar (strict and kipping)
Ring dip strength
Kipping (muscle up or pull up as appropriate)

Friday
Muscle up (dip focus)
Handstand Zombie drags
Handstand push-up negatives

WOD 31 July 2016

31 Jul

Beyond RXD

In partners, complete:

Row 4km, while 1 partner rows, the other holds a barbell at the top of a deadlift

100 thrusters (52.5/35kg), while 1 partner performs thrusters, the other holds a handstand

100 pull ups, while 1 partner performs pull ups, the other hangs on the pull up bar

RXD

In partners, complete:

Row 4km, while 1 partner rows, the other holds a barbell at the top of a deadlift

80 thrusters (42.5/30kg), while 1 partner performs thrusters, the other holds a handstand

80 pull ups, while 1 partner performs pull ups, the other hangs on the pull up bar

Fitness

In partners, complete:

Row 3km, while 1 partner rows, the other holds a barbell at the top of a deadlift

80 dumbbell thrusters, while 1 partner performs thrusters, the other holds a plank

80 jumping pull ups, while 1 partner performs pull ups, the other holds the top of a ring row

Looking to start with CrossFit SE11 in Vauxhall?

Find out more about our beginners programme here and you can book our Level 1 classes online here, or here for those with prior CrossFit experience. Also check this and this too.

If you have any other questions then you should be able to find the answers on the website but if you’re still stuck you can email me here.

WOD 30 July 2016

30 Jul

Beyond RXD

Complete 3 rounds:
200m run
What is left of remaining 2 minute, perform AMRAP double-unders
200m run
What is left of remaining 2 minute, perform AMRAP weighted sit ups

RXD

Complete 3 rounds:
200m run
What is left of remaining 2 minute, perform AMRAP double-unders
200m run
What is left of remaining 2 minute, perform AMRAP abmat sit ups

Fitness

Complete 3 rounds:
200m run
What is left of remaining 2 minute, perform AMRAP single skips
200m run
What is left of remaining 2 minute, perform AMRAP abmat sit ups

Looking to start with CrossFit SE11 in Vauxhall?

Find out more about our beginners programme here and you can book our Level 1 classes online here, or here for those with prior CrossFit experience. Also check this and this too.

If you have any other questions then you should be able to find the answers on the website but if you’re still stuck you can email me here.

WOD 29 July 2016

29 Jul

Beyond RXD

Complete for time:
50 wall ball (9/6kg)
40 barbell overhead pistols (30/20kg)
30 squat snatch (42.5/30kg)

RXD

Complete for time:
50 wall ball (9/6kg)
40 weighted pistols
30 squat snatch (42.5/30kg)

Fitness

Complete for time:
40 wall ball
30 weighted lunges
20 power snatch

Looking to start with CrossFit SE11 in Vauxhall?

Find out more about our beginners programme here and you can book our Level 1 classes online here, or here for those with prior CrossFit experience. Also check this and this too.

If you have any other questions then you should be able to find the answers on the website but if you’re still stuck you can email me here.

WOD 28 July 2016

28 Jul

Beyond RXD

As many rounds as possible in 20 minutes:
100m Farmers Carry (25/15kgs)
15 handstand push up
10 burpee box jumps (24”)

RXD

As many rounds as possible in 20 minutes:
100m Farmers Carry (20/12.5kgs)
10 handstand push up
10 burpee box jumps (20”)

Fitness

As many rounds as possible in 20 minutes:
100m Farmers Carry
10 plank get up/get down
10 burpee step up

Looking to start with CrossFit SE11 in Vauxhall?

Find out more about our beginners programme here and you can book our Level 1 classes online here, or here for those with prior CrossFit experience. Also check this and this too.

If you have any other questions then you should be able to find the answers on the website but if you’re still stuck you can email me here.

WOD 27 July 2016

27 Jul

Beyond RXD

Complete 5 rounds, not for time:
12 deadlift
9 front squat
6 push press
50m overhead barbell walk
*find your heaviest load
*cannot break the movements up

RXD

Complete 5 rounds, not for time:
12 deadlift
9 front squat
6 push press
45 second overhead barbell hold
*find your heaviest load
*cannot break the movements up

Fitness

Complete 5 rounds, not for time:
9 kettlebell deadlift
6 kettlebell front squat
3 kettlebell push press
50m overhead kettlebell walk
*find your heaviest load
*cannot break the movements up
* two kettlebells used throughout

Looking to start with CrossFit SE11 in Vauxhall?

Find out more about our beginners programme here and you can book our Level 1 classes online here, or here for those with prior CrossFit experience. Also check this and this too.

If you have any other questions then you should be able to find the answers on the website but if you’re still stuck you can email me here.

WOD 26 July 2016

26 Jul

Beyond RXD

Complete 2 rounds for time:
Run 800m
20 muscle ups

RXD

Complete 2 rounds for time:
Run 800m
12 muscle ups

Fitness

Complete 3 rounds for time:
Run 400m
10 jumping chest-to-bar pull ups

Looking to start with CrossFit SE11 in Vauxhall?

Find out more about our beginners programme here and you can book our Level 1 classes online here, or here for those with prior CrossFit experience. Also check this and this too.

If you have any other questions then you should be able to find the answers on the website but if you’re still stuck you can email me here.

WOD 25 July 2016

25 Jul

Beyond RXD

Every 2 minutes for 6 minutes:
3 split squats (each side)

Every 2 minutes for 6 minutes:
6 split squats (each side)

Every 2 minutes for 6 minutes:
9 split squats (each side)

RXD

Every 2 minutes for 6 minutes:
3 split squats (each side)

Every 2 minutes for 6 minutes:
6 split squats (each side)

Every 2 minutes for 6 minutes:
9 split squats (each side)

Fitness

Every 2 minutes fo 12 minutes:
6 dumbbell splits squats

Looking to start with CrossFit SE11 in Vauxhall?

Find out more about our beginners programme here and you can book our Level 1 classes online here, or here for those with prior CrossFit experience. Also check this and this too.

If you have any other questions then you should be able to find the answers on the website but if you’re still stuck you can email me here.

Programming: w/c 25 July 2016

24 Jul

Level 2: CrossFit

Monday
Starting off with the week’s heavy day. It’s split squats on the menu, perfect for those of us who mostly work two legs versus one with lots of back squats, front squats etc. So that’s all of us (strength focus).

Tuesday
A run and a muscle up MetCon. As always suitable variations will be given based on what you need to work on should you not yet have a muscle up – so a good day to skill up or practise. Two rounder with a 20 minute cap to give you a chance to get through it (conditioning focus).

Wednesday
We have a ‘not for time’ workout today to find the heaviest load across a four movement barbell complex of deadlift into front squat into push press into a curve ball overhead finish – today will be a fun challenge (strength endurance focus).

Thursday
A twenty minute AMRAP today with a weighted carry, handstand push ups and burpee box jump (conditioning focus).

Friday 
Three squatting movements layered to fatigue and challenge you as you move through in this one rounder with a 10 minute time cap (conditioning focus).

Saturday
Low impact cardio MetCon today – short runs, double-unders and sit ups. One to find the pace and push though hard (conditioning focus).

Sunday
Partner workout to end this week. In pairs you’ll need to complete a row together (whilst the non-working partner is given a task), complete a lot of thrusters (whilst the non-working partner is given a task) and then complete a lot of pull ups (whilst the non-working partner is given a task). Short warm up and a good 40 minutes to complete (partner/conditioning focus).

Gymnastic Strength for CrossFit

Monday
Ring pull ups (for muscle up)
Back planche skills and drills
Wall walks and shoulder taps

Friday
Pull up and chin up complex
Handstand work
V or Tuck-ups

Powerlifting Club

Tuesday
Deadlift 1RM retest

Thursday
Bench 1RM retest

Saturday
Squat 1RM retest

*if you cannot attend all, discuss with the coach regarding which retest you should attempt.

Olympic Weightlifting Club

Monday
Snatch pull + snatch with press work

Wednesday
Power clean and jerk

Saturday
Snatch from hang + jerk work

Skills Clinic

Saturday
Finishing off this six week run with a review of the drills we’ve been hitting and then a practise session to put all our good work into action and hopefully see some better kipping and some first muscle ups.

We will also review our Upper Body Strength programme and discuss how to progress through so that we see some first pull ups in the coming weeks.

Skills Clinic will return soon enough with a revised skill focus and new programme.

WOD 24 July 2016

24 Jul

Beyond RXD

21-18-15-12-9
Dumbbell slams
Ring push ups
Kettlebell snatch right arm (24/16kg)
Kettlebell snatch left arm

RXD

21-18-15-12-9
Dumbbell slams
Ring push ups
Kettlebell swing (24/16kg)

Fitness

21-18-15-12-9
Dumbbell slams
Push ups
Kettlebell swing

Looking to start with CrossFit SE11 in Vauxhall?

Find out more about our beginners programme here and you can book our Level 1 classes online here, or here for those with prior CrossFit experience. Also check this and this too.

If you have any other questions then you should be able to find the answers on the website but if you’re still stuck you can email me here.

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