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CrossFit Sport Programme: 26th & 29th July

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Date

Session

26th July

A.
Muscle ups
If you have them do:
6min AMRAP
SIngle reps – NO FAILS! 

 

If you don’t have them choose an option:
1.
False grip hang
5×0:10
and
Kipping CTB pull ups + Ecc (on bar)
5×3 at 31K3

 

 

Or

 

 

2.
Spotted MUs + 6-8s ecc 6-8×1

 

 

B.
Aero 70-80%
x4
3min
6cal AB
6 GTOH
2:00 Rest

29th July

A.
Muscle ups
If you have them do:
6min AMRAP
SIngle reps – NO FAILS!
 

If you don’t have them choose an option:
1.
False grip hang
5×0:10
and
Kipping CTB pull ups + Ecc (on bar)
5×3 at 31K3

 

 

Or

 

 

2.
Spotted MUs + 6-8s ecc 6-8×1

 

 

B.
8min E2MOM
5 TnG GTOH (challenging but not max)

C.
LP 90%
x4
0:20
AB
2:00 Rest

Aces Strong Programme: 17th & 22nd July

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MONDAY

A1. Jefferson squat 2 x 6 each
A2. Stiff leg deadlift 2 x 10

In pairs YGIG
X2
5:00 on 1:00 off
B. Sandbag tennis

C. Prowler x 2

D. Sandbag squat x 6

E. Partner 1-100m Run
Partner 2 – Max push ups
Then switch…

SATURDAY

A. Bicep opening curls

B. Tricep openers

C. Jefferson squat 2 x 6 each

D. Anderson squat 3 x 6-8

E. Yoke carry 3 x 2

F. Sled rope pulls 2 x 4 lengths AFAP

CrossFit Sport Programme: 19th & 22nd July

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Date

Sessions

19th July

A.
Muscle ups
If you have them do:
6min AMRAP
SIngle reps – NO FAILS!

 

 
If you don’t have them choose an option:
1.
False grip hang
5×0:10
and
Kipping CTB pull ups + Ecc (on bar)
5×3 at 31K3
 

 

Or
 

 

2.
Spotted MUs + 6-8s ecc 6-8×1
 

 

B.
Aero 70-80%
x4
3min
6cal AB
6 GTOH
2:00 Rest

22nd July

A.
Muscle ups
If you have them do:
6min AMRAP
SIngle reps – NO FAILS!

 

 
If you don’t have them choose an option:

1.

False grip hang
5×0:10
and
Kipping CTB pull ups + Ecc (on bar)
5×3 at 31K3

 

 
Or

 

 
2.
Spotted MUs + 6-8s ecc 6-8×1

 

 
B.
8min E2MOM
5 TnG GTOH (challenging but not max)
 

 
C.
LP 90%
x4
0:20
AB
2:00
Rest

Weekly CrossFit Programme: 17th – 23rd July

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Warm Up

Strength / Skill

Conditioning

Monday

x2
Wrist mob
5 High hang muscle cleans
5 Front squat
5 High hang cleans
5 Hang cleans
5 Cleans
A1.
Front Squat:
10,10,8,8 at 2011 rest 1:00 

 

A2.
SA DB Row:
4×6-8 at 2121 rest 0:30 between sides 2:00 after set

ME
12min AMRAP
1:00 On each
0:30 Hollow rocks / 0:30 Wall sit
SA Front rack carry
SA Front rack carry
Sandbag shoulder toss/clean

Tuesday

x3
0:15 Tuck L-sit
10 FLR heel raises each leg
10 Push ups
A1.
Press:
10,10,8,8 at 2011 

 

A2.
Seated leg raises:
3×10 each side
Rest 2:00

Aero 80%
5min AMRAP
100m Run
6 KB Swings
5min AMRAP
AB/Row
5min AMRAP
4 Sit ups
20 OH Walking lunges

Wednesday

x2
3 Donkey kick each side 2s hold at top of each rep
3 SA raise each side 2s hold at top of each rep
3 Bird dog each side 2s hold at top of each rep
10 BB RDL
8 calf raises toes in, forward and out
A.
Sumo deadlift:
6,6,5,5 at 30X1 

 

B1
Split stance stiff leg deadlift:
8,8,8 at 3121

 

 

 

B2.
DB floor press:
10,10,10 at 3111

ME
x3
0:40 On
0:20 Off
Plank waves
Banded tricep extensions
DB Flys

Thursday

x4
0:20 On
0:20 Off
Chin up/ring row hold
Med ball lateral box step overs each side
AB/Row
A1.
Rope climb/hold:
4×0:30 Rest 1:30 

 

A2.
Backward lunge (DBs by side):
1:00, 1:00, 45s, 45s at 2011 rest 1:30

ME
10min
8 Supinated ring rows
8 Laying leg raises
30m SA Farmers carry each side (KB)
8 Arch rocks/back extensions

Friday

x3
4 Inch worms
6 1/2 Kneeling KB bottom up press each side
8 SA horizontal banded pulls each side
A.
Wall facing handstand hold:
4×0:30 rest 2:00-3:00
Aero 80%
7min AMRAP
20 DUs
10 Air squats
5 DB snatch 

 

5:00 Rest

 

 

 

7min AMRAP
AB/Row
EMOM perform 4 Burpees

Saturday

x4
200m Run
8 Scap dressions
4 Sandbag cleans
A.
Yoke carry:
Build to tough 30m rest as needed between 

 

B.
Sled lat pulls:
3x30m
Partner push back rest 2:00

 

 

 

C.
Sandbag squat:
10,10,8,8 at 2011 rest 2:00

Sunday

Partner
x4
1:00 Row/AB
Round 1 – 2x 0:20 KB Swings
Round 2 – Heel/toe walk
Round 3 – Plank
Round 4 – DUs/Skipping
Aero 80%
x3
4:30
Row/AB
3:00 Rest 

Rest as needed

 

Aero 80%
Partner
15min AMRAP
400m Run
120m Sandbag carry (30m shuttles)
20 Med ball sit ups

Weekly CrossFit Programme: 10th-16th July

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Warm Up

A.

B.

Monday

SDL warm up:
x3
4 cossack squat each side
15 Banded good mornings (light activation)
10 SL Bridge ups
 
Press warm up:
x3
12 Trap 3 raises
0:30-0:45 FLR
6 DB Z Press
T

Sumo deadlift:
20min to establish 5RM

T

Press 5RM;
20min to establish 5RM

Tuesday

Rope climb warm up:
Rope climb skill

Row warm up:
2:00 Row
8 Inch worms
16 Banded pull aparts
1:30 Row
8 Inch worms
16 Banded pull aparts
1:00 Row
8 Inch worms
16 Banded pull aparts
0:30 Row
0:30 Row
0:30 Row
2:00 Rest

*Increase 500m/ on row each round*

T

Rope climb:
Max lengths unbroken

T

2km Row:
Time trial

Wednesday

x3
30m KB Bottom up carry each side
2 Wall walks
15 Banded pull throughs
5 Laying TTB
5 Laying BTT
200m Run
T

Running from the pack
25min AMRAP
400m Run
12 KBS
10 SA DB Push press
8 Sit ups

Thursday

x4
0:30 On
0:15 Off
Squat hold rotations
Ankle stretch (L)
Ankle stretch (R)
Air squat
T

Front squat:
20min to establish 5RM

Test make up

Friday

Handstand warm up:
x3
0:30 Wrist mob
0:15 Straight arm side plank (L)
0:15 Straight arm side plank (R)
1 Wall walk + 10s hold

Don’t trip warm up:
x4
15m SA Front rack carry (L)
15m SA Front rack carry (R)
10 DUs
8 Push ups
0:30 Row/AB
*Build intensity*

T

Handstand:
1:00 Wall facing hold
Or
Max freestanding hold

T

Don’t trip
6 Rounds for time
30 DUs
20 Air squats
10 Burpees

Saturday

Choose appropriate warm up Test make up

Sunday

Choose appropriate warm up Test make up

Aces Barbell Programme: 7th & 9th July

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FRIDAY

LV1
A. Sumo Deadlift 3 x 8
B. DB Row 3 x 12

LV2
A. Sumo Deadlift 3 x 5
B. Chin ups 3 x 5

BODYBUILDING
X4 0:40/0:20
C1. KB swings
C2. Leg raises
C3. Step ups

X4 0:40/0:20
D1. DB bent over row 20s L 20s R
D2. Bicep curls
D3. Sit ups

SUNDAY

LV1
A. Front Squat 3 x 8
B. Press 12-10-8

LV2
A. Front Squat 3 x 5
B. Press 3 x 5

BODYBUILDING
X4 0:40/0:20
C1. KB Leg ext
C2. Goblet squat
C3. Calf raises

X4 0:30/0:10
D1. Lateral raises
D2. Front raises
D3. DB press

Weekly CrossFit Programme: 3rd – 9th July TESTING

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Warm Up

A.

B.

Monday

x2
0:30 AB
0:30 FLR
x2
0:30 Row
0:30 Pass throughs
x2
0:30 Banded pull aparts
0:30Air squats
Skill

15mins
Turkish get ups:
Build to tough 2 on each side

T
0:30 AB peak wattage
1:00 Rest
0:30 AB peak wattage

Tuesday

x2
4 Sand bag clean to shoulder
0:30 Side plank
x3
10 Stiff leg DL
4 Breath dead bugs
T
Sandbag press:
10RM
T
6min AMRAP
At 50%-60% of BW
6 SADL + 15m SA carry (L)
6 SADL + 15m SA carry (R)

Wednesday

Partner YGIG
2:00 On
1:30 On
1:00 On
0:30 On
AB/Row

*Use rest time to prep for test make up*

T
Make up
T
10min
AB/Row max cals

Thursday

x2
8 Land mine row each side
16 Alternating lunge + stretch
6 Jefferson squat each side
T
Sled rope pulls:
3min EMOM
Max weight 45m (3 lengths)
*Each pull and push back has to be under 1:00*
T
Sandbag squat:
10RM

Friday

x3
4 Breath dead bugs
30m Front rack carry
4 Sandbag cleans
T
Sandbag carry:
Max lengths of gym with 60% of BW
T
Make up

Saturday

Choose appropriate warm up from above T
Make up
T
Make up

Sunday

x3
0:30 On
0:10 Off
AB/Row
Squat hold + Hip raise
Push up down dog
Plank
Aero 80%
Partner WOD
35min AMRAP
1,000m Row
200m Run/Plank
30 Med ball sit ups
40 Wall balls
50 DUs (each)/Ring row hold
60 DB snatch (30 each & 15 each side)

CrossFit Sport Programme: 28th June & 1st July

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Date Session

28th June

A.
10mins
GTOH TnG:
Build to heavy 1
 

 
B.
BB complex
Power clean + Push jerk:
4×3 rest 2:00
*Perform 1 clean into 1 push jerks*

 

 
C.
8min E2MOM
1 – 50s Thrusters
2 – 60% Pull ups

1st July

Aero 70-80%

1:00 On
5cal AB
4 Pull Ups
1:00 Off
 

 
1:00 On
6 Thrusters
4 Over the bar burpees
1:00 Off

 

 
1:00 On
5cal AB
4 Pull Ups
1:00 Off

 

 
1:00 On
Gym Shuttles
1:00 Off

 

 
1:00 On
6 Thrusters
4 Over the bar burpees
1:00 Off

 

 
1:00 On
5cal AB
4 Pull Ups
1:00 Off

 

 
1:00 On
6 Thrusters
4 Over the bar burpees
1:00 Off
 

 
LE 90%
x3
2:20 On
8:40 Off