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Crossfit in Cambridge

Programming 24-06-18

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Deload week – Time to spend some time on Skills 

Monday

Warm up Tabata Alternating 

20 seconds max hight singles

10 seconds rest

20 seconds Doubles 

Double unders – Intermediate athletes working on max unbroken sets. 

Advanced atheltes (over 50 doubles easily) working on speeding up doubles time for 20 double unders every 20 seconds. 

With a running clock:

Beat swing – 0-4 mins

Coaching smooth and effortless swing, tight core

Kipping pull ups with tight core. 

Double unders:

EMOTM for 4-8 mins

Intermediate Max unbroken doubles for 30 seconds

Advanced 20 double unders for time – work on speed 

Kipping 8-16 Mins

Split group into either, pull ups, butterflies & chest to bars. Coach these athletes skills for 8 mins. 

Optimus

4 rounds for time of:

50m Overhead Walking Lunge  15/10kg

50 ABMAT Sit-ups 

Gym wall to all 7 m so 7 widths touching each wall  = 50m

Tuesday

Core skills/strength focus

Dead bug focus on neutral posture. 

Dead bug with hands overhead. maintaining neutral posture

EMOTM for 6 mins 

1 Turkish get up climbing  

Every 90 seconds  

In pairs alternating 2 x length gym OH plate carry 

5 sets climbing. 

Farmers walk 3 sets x 100m 

Using sandbags/kettlbells

Chipper: Wall Balls, 400 m, Push-ups and 5 more

For time:

40 Wall Balls, 10/9 ft

Run, 400 m

40 Push-ups

Run, 400 m

40 Push Press, 20/15kg

Wednesday

EMOTM for 3 mins

20 seconds Handstand hold

+ 2 Strict leg raises on bar

EMOTM for 8 mins 3 reps

First spend 4 mins teaching skills

Coaching Handstand push ups/free standing HSPU

Free standing HSPU still use wall but aim is not to touch it.

PIARS WOD 16 minute AMRAP

12 Box jumps overs

12 Overhead squats 20/15kg

12 Thrusters 20/15kg

Thursday

Armadillo warm up

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Toes to bar skills

Intermediate athletes, focus is on maintaining the beat swing to knees to elbow. 

Advanced athletes, focus on efficiency so little lat use. Aim to keep head between arms. Also speed of toes from back of swing to bar rapid, the aim is to utilise this speed rather than strength.  

WOD

AMRAP 8 mins: Double Unders and One Arm Kb Or Db Snatches

Complete as many rounds as possible in 8 mins of:

30 Double Unders

20 One Arm Kb Or Db Snatches, 24/16 kg

Friday

Barbell Skills

Barbell continuum 

WOD For time 

70 burpees

60 sit ups

50KB swings 24/16

30 HSPU

Saturday

Warm up 

EMOTM alternating x 8

Hand stand hold

Max pull ups

Strength x 10 mins

OH lunge build to 6 rep max

11 Min amrap

20 skips/10 double unders

10 Air squats – Great form

5  Push press 30/20kg

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