Category: Uncategorized

Hero WOD ‘Whitten’
?? Teams of 2 ?
5rft
22 KB swings 32/24kg
22 Box jump 24/20
400m Run (400m row/800m bike)
22 Burpee
22 Wall ball 10’/9′ 9/6kg

Weightlifting. Week 4
8 sets on every 90sec.
2 Hang clean + 1 Split jerk

?? Christmas Crackers ??
? CrossFit Open 11.3 ?
5min Amrap
1 Clean.
1 Jerk.

See whiteboard for Scaled/RX.

Endurance.

Warm up Row or AAB.
5min 30sec easy. 30sec moderate.

Rest 3min.

20min Amrap
500m/400m Row/1km/0.8km AAB (Alternate each rd).
20 (switch arms every 5 reps) Hang KB P.Clean 24/16kg.
30 Ab mat sit up.

Cool down
5min easy Row/AAB.

Strength Week 4. Repetition method.
A. Push press 3×10 (Compare to week 1 20/11/19).
Rest 90sec-2min.

B. Weighted ring row (Feet elevated) 3×10.
Scaled: Ring rows 3×10.
Rest 60sec (Compare to Week 2).

Conditioning.
12min omem.
1. 40-60 DU/SU.
2. 10-15 Hand release push up.
3. 8-10 Box jump overs.
4. 10-15 Hspu (Dual DB Push press or Piked Hspu).

Strength Week 4. Repetition method.
A. Deadlift 3×10.
Rest 90sec-2min.

B. Front rack cyclist squat 3×10.
Rest 60sec.

Conditioning.
8min Amrap.
2 BB complex. (BB complex (Power clean. Lunge R. Lunge L).
8 Pull up.
3 BB complex.
8 Pull up.
4 BB complex.
8 Pull up.
Keeping adding 1 rep to BB complex.

See whiteboard for Fitness/Scaled/RX/RX+

Midline strength. Week 4.
A1. 15-20 + 10-15sec iso hold Piked Leg lifts.
Rest 30sec.
A2. 30 Alt K2E Crossbody plank.
Rest 30sec.
A3. Russian twists with KB.
Rest 30sec.

Conditionng.
2x6min/4min Rest.
A. 6min.
Row 3min 25-28spm.
3min Amrap
5 DB Devil’s press.
10 Wall ball.

B. 6min.
3min AAB @ 60-70rpm/45-55rpm.
3min Amrap
10 KBS.
10 Burpee over KB.

See whiteboard for Scaled/RX.

Week 3. FBB.
3 sets.
A1. 1/2 Kneeling Single arm DB press 8/arm.
Rest 60sec.
A2. Single arm Ring rows 8/arm.
Rest 60sec.
A3. DB reverse lunge (Suitcase hold) 8/leg.
Rest 60sec.

Intervals. Midline/Scap control focus.
3 sets.
20/15 Cal row.
50′ Dual KB Front rack carry.
10 Toes to rings.
50′ KB Farmers carry.
Rest 90sec.

Skill. KB Taters.

Conditioning.
‘Death By’
Russian KBS.
Box jump step down.

Week 3. Weightlifting.
8 sets on every 90sec.
2 Hang Snatch.

Conditioning.
9min Ladder.
2 Hang power snatch.
2 Lateral burpee over BB.
2 Clusters.
Add 2 reps each rd.

See whiteboard for Fitness/Scaled/RX/RX+

Endurance.

Warm up
5min Row or AAB.
30sec easy. 30sec moderate.

3min Rest.

20min Amrap.
1KM/750m Row.
50 DU.
2KM/1.6KM AAB.
10 D-ball Clean (Light to moderate weight).

Cool down
5min easy Row or AAB.