sept 30 2014

10 rounds for time of:
3 Weighted Pullups 20kg (15kg)
5 Strict Pullups
7 Pull-ups

20 min time cap

For weighted pull-ups place a 20kg dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set (which is different than a round). So the sets are the number of times you break up the reps for the workout (this will end up being more than 10 for most people.) You do not stop the round when you come off the bar, you just count that as another set.

Power Snatch
15 x 2, every 90 secs

Stretch Calves
Plank 3mins
Samson Stretch / 20 Lunge / 10 Inchworm Pushups
Run 200m
Pigeon Stretch / 20 Toes to Bar / 10 Clap Pushup
Run 400m,
Rest, then …
Team  Relay

Sept 29 2014

[A] Deadlift 5-5-5-5-5
Use the heaviest weight you can for each set
Rest as needed between sets

[B] Tabata Push-up
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
Tabata score is the lowest reps performed in any of the intervals.

Split Jerk 1-1-1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.

Stretch calves
Samson Stretch -> cossack stretch -> pigeon stretch
Push up to Alternating Spiderman x 5 reps per side
Superman hold x 20 sec
Stretch Calves
Relay 60 yard shuttles
Then warmup Deadlift to starting weight

26 Sept 2014

Complete as many rounds as possible in 24 mins of:
10 Thrusters, 42kg (30kg)
7 Burpee Onto Plates
Run, 150m

This is a Partner WOD, one person works while the other rests.

Plank to Bridge drills x 5 per side
3-way Hip Mobility x 5 per side
Stretch Calves
200m run
10 Inchworm Pushups
10 OH Lunge Walk
10 Slow Cobra

then, working in pairs
Junkyard Dog 10 reps of each
200m run

25 Sept 2014

60kg (40kg) Snatch, 1 minute
Rest 3 minutes
70kg (45kg) Snatch, 1 minute
Rest 3 minutes
80kg (52kg) Snatch, 1 minute
Rest 3 minutes
60kg (40kg) Snatch, 1 minute
Rest 3 minutes
70kg (45kg) Snatch, 1 minute
Rest 3 minutes
80kg (52kg) Snatch, 1 minute

Try for max reps each round without dropping the barbell. Post reps for each round.

Run 2klm Time Trial

Stretch Calves
OH Squat x 3

Burgener Warmup & Skill Transfer Exercises
Down & Finish x 3
High Elbows x 3
Muscle Snatch x 3
2” 4” 6” Snatch Lands x 3
Snatch Drop x 3
Heaving Snatch Balance x 3
Snatch Balance x 3
Hang Snatch x 3
Snatch x 3

Snatch Position Drills with barbell
– Snatch Balance + High Hang Snatch + Hang Snatch x 3
– Pause Snatch + Snatch x 3

24 Sept 2014


[A] Press 1-1-1-1-1

[B] Push Press 3-3-3-3-3

[C] Push Jerk 5-5-5-5-5

Every 1 min for 7 mins
4 x Burpee Muscle Ups

Barbell complex (oly bar or tech bar)
Behind Neck Press x 5
Behind Neck Push Press x 5
Lands x 5
Behind Neck Push Jerk x 5
Push Jerk x 5
Press + Push Press + Push Jerk x 3

Samson Stretch
Jump Squat with 5 sec hold x 10
Clapping Pushup x 10

Sept 23 2014

Five rounds for time of:
12 Deadlift, 70kg (50kg)
9 Hang Power Clean, 70kg (50kg)
6 Push Jerk, 70kg (50kg)

For distance:
Handstand Walk, 7 mins

For Time:-
Farmers Walk 400m
Men: 2x32kg
Women: 2x24kg

Broomstick Warmup
Press, 3 reps
Push press, 3 reps
Jerk lands, 3 reps
Push jerk behind neck, 3 reps
Push Jerk, 3 reps
10 pushups + 10 squats

Front squat + transition to push jerk, 3 reps
Hang power clean, 3 reps
10 pushups + 10 squats

Deadlift, 3 reps
Hang power clean, 3 reps
Push Jerk, 3 reps
10 pushups + 10 squats

Then Warmup on the bar to starting weight

Sept 22 2014

5 rounds for time of:
400m Run
15 Kettlebell Swings, 24kg (15kg)
21 Push-ups

Front Squat 5-5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

2 rounds:-
– calf stretch
– samson stretch
– 200m run
– air squat x 10
– push up x 10
– hollow rock x 10
– glute bridge x 10
– Russian KB swing x 10
– kip swing x 10

18 Sept 2014

Clean & Jerk 2-2-2-2-2-2-2-2-2-2

Row : 10 x 1 min work/ 1 min rest
Score = total distance

Broomstick Warmup:
Dislocates x 3
OH Lunges x 10

Split footwork drills, then …

BN Press x 3
BN Push Press x 3
BN Split Jerk
Push Press x 3
Split Jerk x 3
Front Squat + Split Jerk x 3
Tall Clean + Split Jerk x 3
Hang Clean + Split Jerk x 3
Clean + Split Jerk x 3

Then, Partner up and warm up on the bar


Sept 17 2014

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats

15 x 1, every 90 secs

Increment the weight across the sets. Start light and build up to a new PB

2 rounds of :
2 x Samson to Cossack to Pigeon
2 x Spiderman Lunge to Squat Reach Rotate to Spiderman
10 x Pushup Plus to Bird-dog
10 x Back Roll to V-Sit
20 x Hollow Rock
then …
25m Bear Crawl
25m Crab Crawl
10 Reverse Burpees

Set up and get ready to go


“CrossFit Total”
Back Squat 1 rep
Shoulder Press 1 rep
Deadlift 1 rep

You have a maximum of three attempts at each lift.  First attempt should be a guaranteed lift to get on the board.  Second lift should be challenging lift but with high percentage chance of making it.  Third attempt is go for gold.  Think about your opening attempt for each of the three lifts, and turn up to the gym with a warmup plan to hit those numbers.  You will have about 5-6 warmup sets before first attempt at Back Squat, 2-3 warmup sets for Press, and 3-4 warmup sets for Deadlift.  Managing your time is very important in this workout.  You have 20 mins for Back Squat, 10 mins for Press, and 15 minutes for Deadlift.

Warmup schedule for Back Squat:-
3 x 50%
3 x 50%
2 x 75%
1 x 85%
1 x 90%
1 x 95%

Warmup schedule for Press:-
3 x 50%
2 x 75%
1 x 90%

Warmup schedule for Deadlift:-
1 x 60%
1 x 75%
1 x 85%
1 x 90%

Plan out your numbers using the above schedule before you hit the session