Week 3/12 12 week block – 3 weeks on, 1 week deload x 3. MONDAY 15th APRIL OLYMPIC LIFTING: A. Snatch skill warm up B. Power Snatch + Hang snatch (knee) 5 x 1+1 @ 70%x3 75%x2 C. Snatch grip segmented deadlifts (3 pauses) 3 x 3 @ 90% ————————————— WOD: 21-15-9 for time: Overhead squats 50/35kg […]
1st -> 7th April 2019 12 week block – 3 weeks on, 1 week deload x 3. Focus for this block: Muscle hypertrophy Injury prevention / unilateral movements (accessories) Skill development (gymnastics and oly lifting) Strength focus Strict gymnastics The Open has finished, so now it’s time to let our bodies heal up, build some functional muscle, work on weaknesses […]
25th –> 30th March 2019 (Deload week) After 5 weeks of Open workouts, we are having a deload. This week will be less volume than normal, with more focus on longer workouts and skill development. Have a read of this article to get a better understanding of why a deload week is essential to long term development. https://breakingmuscle.com/fitness/deloading-101-what-is-a-deload-and-how-do-you-do-it […]
Monday 18th –> 23rd March Week 5 of the Open (last week of the Open and this block) ———————————————————– Monday 18th March STRENGTH: 3 Sets 4 Front squats @ 70-80% (build over the 3 sets if you need) Rest 30 seconds 8 Back squats at same weight (Rest 2/3 mins in between sets) ————————————————– WOD: For time 10-9-8-7-6-5-4-3-2-1 […]
Monday 11th –> 16th March 2019 (Week 4 of the Open) Everyone is smashing it so far, well done!! The coaches are really proud of all the effort people are putting in and the fantastic atmosphere during the Open workouts. Keep it up team, bring on 19.4 this week! Monday 11th March STRENGTH: 3 Sets 6 Front […]
4th –> 9th March 2019 Week 3 of the CrossFit Open —————————————————————– Monday 4th March STRENGTH: 4 sets 3 OHS (Try to increase the weight from last week if you can) Rest 30 seconds 9 Back squats at same weight (Rest 2/3 mins in between sets) —————————— WOD: For Time (Using only 1 DB) 50 Alternating DB Snatch (22.5/15kg) […]
25th February –> 2nd March 2019 Second week of the CrossFit Open. Check back to last weeks programming article for recommendations about training during the Open. If you haven’t signed up, then continue as normal and hit each workout as you wish. Thursdays are active recovery days during the Open. Monday 25th February STRENGTH: 4 sets 3 […]
Monday 18th –> 23rd February 2019 First week of The CrossFit Open! Notes from Head coach – The last week of our 7 week block finishes with the CrossFit Open starting this Friday! For the next 5 weeks we will be dedicating Fridays to the Open workouts. This means the programming reflects that and is mainly aimed […]
11th February –> 16th February 2019 Back off week/Skill Refinement for Open 19′ Note from Head coach – Week 6 of our 7 week lead up to the Open, starting next Friday! There has been some savage workouts over the last 5 weeks and it’s been awesome to see so much progress – both technically & fitness-wise. This week […]
