The weekend is upon us and so is next weeks programming.

The Anniversary Games is tomorrow and we can not wait to celebrate with you all. Fun, fitness, beers, food and the CrossFit Games - what more could you want on a Saturday? Possibly cake!? We hope you all enjoy yourselves tomorrow.

Hopefully this week you have all began to start recording your workouts on the whiteboard after a class. If not, then check out Mondays article on why it has its benefits and why you should start doing so.

You'll see from the below programming that we are advancing the midline work this week to Hollow/Arch Rocks, no doubt after 4 weeks of holds, you fancy a bit of a change. Coach Carl Paoli explains why we Hollow Rock:

After last weeks deload and gymnastic focus on the MetCons, this week we get back to a bit more load and increased intensity. However Tuesday see's a more gymnastic focused WOD allowing you to put recent skill work in to practise and increase your strict movement gainz.

Enjoy the weekend gang.

Monday:

Midline Stability: Hollow Rocks: 5 x 15 seconds on / 20 seconds off

Strength: Power Cleans: 5-5-5-5-5

WOD:

8 min AMRAP:

8 Front Squats (60/45kg / 50/35kg / 40/25kg)
8 Over Bar Burpees

Tuesday:

Skill: Push Ups

WOD:

20 EMOM:

1- 5-10 Chin ups
2- 20 Double Unders
3- 10-15 Push Ups
4- 8 weighted step ups (as heavy as form allows)

Wednesday:

Midline Stability: Arch Rock: 4 x 15 seconds on / 20 seconds off

Strength: Push Jerk: 1-1-1-1-1

WOD:

Death by Thruster @ 50% of heaviest push jerk

(perform 1 thruster on the first minute, increase the reps by 1 each minute until you are unable to complete all reps in the desired minute)

Thursday:

Skill: Kipping HSPU

WOD:

800m run
21 TTB
400m run
15 HSPU
200m run
9 TTB
9 HSPU

(Scaling for HSPU will be strict DB press or a progression learnt in the skill section)

Friday:

Midline Stability: Hollow Rocks: 5 x 20 seconds on / 25 seconds off

Strength: Back Squat: 3-3-3-3-3

WOD:

21-15-9
Heavy Kettlebell Swings (32/24kg / 24/20kg / 20/16kg) - Scale to Russian Swings if needed
5-3-1
Muscle Ups (Burpee Pull Up / 2 Ring Rows & 2 burpees)

100m after each round (inc the end)

Saturday:

In Teams of 2:

100 Wall Balls
50 Push Press (42.5/30kg / 35/25kg / 30/20kg)
25 Power Snatch (42.5/30kg / 35/25kg / 30/20kg)

Every Minute, perform 3 Burpees each

To be performed in order, 1 person working at a time

Comp Group:

Gymnastics

Cycle through 4 rounds:
2 Rope Climbs
5 HSPU
8 Ring Rows
10 Push Ups (challange with deficit, weight, or rings)

Barbell

Thrusters (all reps unbroken):
Find 3 rep max
Rest 2 mins
10 reps at 75%
Rest 3 mins
3 reps at 95%
Rest 2 mins 15 reps at 70%

WOD

6 min AMRAP:
200m Run
2-4 Muscle Ups

Rest 5 mins

8 min AMRAP
8 Burpees
8 KB swings 32/24kg
8 Toes to Bar

Rest 5 mins

For Time:
30 Pull Ups
20 HSPU
800m Run


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