CrossFit and Evolve Programming

 


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Friday 2nd December

CROSSFIT

Warmup

2mins on the Erg 

Then 

15mins of:

Mobility and Skills

Roll the Calves

Internal/External Hip Stretches

Thera Band Shoulder Press

Crucifix Stretch

Number System for Hang Power Snatch

Gear Setup and Movement Prep

5 Hang Power Snatch

5 Pull-ups or 5 Bar Rows

  1. A)12mins For Quality Reps

5 Hang Power Snatch

Or

2 Squat Snatch

With

3 Tempo Pullups

Coach’s Note: Take time building weight on Snatch, focus is on quality of movement. For Tempo Pull-ups 3secs up 3secs down.

Scaling Note: If confident on snatching technique and mobility is good upscale to full Squat Snatch. For Tempo Pull-ups scale to banded or Bar Rows with tempo.

  1. B)  12min AMRAP

5 Power Snatch 50/35kg

10 Ring Dips/ Push Ups

25 Butterfly Sit Ups

12/10cal Bike, 10/8cal Row, 8/7cal Ski


Coach’s Note: Don’t sacrifice form for speed on Snatches or Push-ups

Scaling Note: Scale Power Snatch to Single DB Snatches 5 each arm. Scale Ring Dips to Push-ups/Banded Push-ups/Bar Push-ups.

 

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Friday 2nd  December

Evolve

Warmup

2mins on the Erg 

Then 

15mins of:

Mobility and Skills

Crucifix Stretch

Banded Good Mornings

Thera Band Shoulder Activation

Internal/External Hip Stretches

Gear Setup and Movement Prep

5 Deadlifts

5 plate Twists Each Side

5 Ground to Overhead with Plate

A)  4 Rounds – Timer Website

20 secs Kipping Practice

10secs Turnover

30secs Hollow Hold

10secs Turnover

Coach’s Note: Work on Hollow/Arch Kips, Toes to Bar Kips or Kipping Pull-ups. Make sure lower back is pressed into the floor for Hollow Hold.

  1. B)  Descending Ladder For Time – 20min Cap

30 – 25 – 20 – 15 – 10

Deadlifts 50/35kg

Plate Twists 10/5kg

Ground to Overhead with Plate 15/10kg

Bar Rows

9/8cal Bike, 8/7cal Row, 6/5cal Ski After Each Round

Coach’s Note: Set off at a steady pace as this is high volume work. Break up reps as needed. Don’t sacrifice form for speed, especially on Deadlift. Sprint on Erg to finish each round.

Scaling Note: Scale Deadlifts with KB Deadlift.

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Saturday 3rd  December

TEAM WORKOUT

Warmup

2mins on the Erg

Then 

15mins of:

Mobility and Skills

Inch Worms

Roll The IT Bands

Thera Band Warm Up & Squats

Crucifix Stretch

Banded High Pulls

Banded Good Mornings

Gear Setup and Movement Prep

5 BB Front Rack Lunges Each Leg

5 Devil’s Press Each Arm

10 BB Front Squats

5 KB Half Swings


  1. A)  For Time – 24min Cap

Working Together Complete:

100cals

Then You Go I Go:

80 BB Front Rack Lunges 40/30kg

40 Devil’s Press 20/15kg

80cals Together

Then You Go I Go:

80 BB Front Squats 40/30kg

40 Devil’s Press 20/15kg

60cals Together

100 KB Half Swings 32/24kg

40 Devil’s Press 20/15kg

In Remaining Time – individual Amrap

8 – 10 Cals – high cal/hr

15 Deadlifts (40/30kg)

10 Jumping Squats

Coach’s Note:  For first part of workout you are working at the same time as your partner on the cals.  Your coach will scale the cals depending on the machine you are on.  Then into one partner working while the other rests (YGIG) on movements. Break up the reps into manageable sets between you and your partner.  Use the rack for the barbell.
For second part of the workout, work individually, change weight for deadlift (have plates on barbell) and get as many rounds as you can in the remaining time, good luck!

Scaling Note: KB Goblet Lunges for the Front Squats and KB Lunges for the Front Rack Lunges.  Burpees instead of the Devils Press.

 

 

HAVE A GREAT WEEKEND !!

 

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DON’T FORGET YOU GET A CREDIT IF YOU BRING A BUDDY WITH YOU. 

Monday 5th December

CROSSFIT

Warmup

2mins on the Erg

Then 

15mins of:

Mobility and Skills

Roll the Calves

Couch Stretch

Thera Band Glute Activation

Crucifix Stretch

Banded Shoulder Press

Number System for Power Cleans

Gear Setup and Movement Prep

3 Hang Power Clean

3 Single DB Overhead Squats Each Arm

5 Pushups

5 Hanging Knee Raises

  1. A)12mins for Quality Reps

5 Hang Power Cleans

Or

1 Squat Clean

With

5 Single DB Overhead Squats Each Arm
Coach’s Note: If experienced with Olympic Lifting, work on Squat Cleans Singles. If feeling comfortable build to a 1 Rep Max. Take time adding weight on either type of cleans and focus on technique. Slow and controlled on Single DB Overhead Squats, these are meant to be mobility work.

  1. B) 12min AMRAP – 5 Round Target

10 Hang Power Cleans 50/35kg

10 Ring Dips/Pushups

10 Toes to Bar

6 BB Push Press

Coach’s Note: try to keep a strong consistent pace through this one without dropping off. Make sure to keep good form, don’t sacrifice for speed (flat back for pull and high elbows for catch in cleans, core and glutes engaged through pushups and push press).

Scaling Note: DBs for cleans and push press, band for dips/pushups, anchor weighted situps for toes to bar).

Page Break

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DON’T FORGET YOU GET A CREDIT IF YOU BRING A BUDDY WITH YOU. 

Monday 5th December

EVOLVE

Warmup

2mins on the Erg

Then 

15mins of:

Mobility and Skills

Internal and External Stretch for the Hips

Crucifix Stretch

Thera Band Glute Activation

Thera band Shoulder Activation

Gear Setup and Movement Prep

5 DB Hang Power Cleans

5 Ring Rows

5 DB Push Press

8 Anchored Situps

5 DB Goblet Squats

  1. A) 24min Descending Ladder

12-11-10-9-8-7-6-5-4

DB Hang Power Clean 15/10kg

Ring Rows

DB Push Press 15/10kg

Anchor Weighted Situps

DB Goblet Squat 15kg

Burpees
Coach’s Note:  Don’t rush through first few rounds, maintain a consistent pace. When you have the round of 10 completed you’re almost halfway through

Page Break

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Tuesday 6th December

CROSSFIT

Warmup

2mins on the Erg

Then 

15mins of:

Mobility and Skills

Roll the Calves

Thera Band Glute Activation

Banded Goodmornings

Crucifix Stretch

Gear Setup and Movement Prep

5 Deadlifts

8 DB Push Press

10 Lunges Each Leg

  1. A)14min For Quality Reps

Build to a Heavy Single Deadlift

With 

Pick a Skill to Work on.

Coach’s Note: While building weight slowly decrease reps. When getting into heavy sets rest at least 60secs before next deadlift.

  1. B)10min Sprinter – 5 Rounds

5 Rounds of:

10 Deadlift 60/40kg

5 Downup Stepups

AMRAP In Remaining Time:

12/9cal Bike, 11/9cal Row, 10/8cal Row

10 DB Push Press 15/10kg

Coach’s Note: Keep strict form on Deadlifts. Make sure to keep squeezing core and glutes in the DB Push Press.

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Tuesday 6th December

EVOLVE

Warmup

2mins on the Erg

Then 

15mins of:

Mobility and Skills

Roll the Calves

Internal/External Hip Stretches

Banded Face Pulls

Banded Goodmornings

Gear Setup and Movement Prep

5 Backsquats

5 Single DB Bent Over Rows

8 DB Single Leg RDL

  1. A)12mins for Quality Reps

3 Back Squats

With

10 Single DB Bent Over Rows

Coach’s Note: Building to a heavy 3 reps of squats. Push weight on this one. For the Rows lean on a box for support.

Scaling Note: KB Goblet Squats for Back Squat.

  1. B)4 Rounds – 12 mins

3 Mins Per Round

10 Deadlifts 50/35kg

10 DB Stepups Each Leg 15/10kg

Max Cals for Remaining Time

Coach’s Note: make sure to keep good form in Deadlifts. Goal is to keep cals the same through each round, no rest in this one!

Scaling Note: Scale Deadlift with KB Deadlift.

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Wednesday 7th December

BIG WEDNESDAY

Warmup

2mins on the Erg

Then 

15mins of:

General Warm up

Coach’s Call

Mobility and Skills

Roll Hip Flexors

Banded Good Mornings

Banded Monster Walks

Banded Lat Stretch

Band Pull Aparts

Game

Collar Game

Gear Setup and Movement Prep

3 Deadlifts (empty BB initially, then add weight)

2 Hang Power Cleans

1 Push Press

Pushup Set up & Practice 

3 Kipping Pullups OR Bar/ Ring Rows

5 KB Swings

  1. A)9 min Amrap

Partner 1 Completes the Complex

3 Deadlifts 60/40kg

2 Hang Power Cleans

1 Push Press

While Partner 2 Completes

10 Pushups

Swap once you have completed the reps

Coach’s Note:  Both partners working at the same time.  Wait for one another to finish movements and swap.  The aim is to keep moving between the barbell complex and the bodyweight pushups.  Don’t go too heavy on the barbell, pick a weight you feel comfortable with overhead for the push press.  Keep chatting and encouraging your partner.

Scaling Note:  Use 2 DBs for the complex if uncomfortable with the BB, watch wrist mobility.  Scale pushups with the band or bar, don’t make them too easy.

3mins Rest – change weight on barbell

B) In 12 mins complete as an individual

As Fast As Possible

20 Front Rack Lunges (30/20kg)

10 Kipping Pullups OR 20 Bar/ Ring Rows

25 Anchored Sit Ups

15 Front Rack Lunges (30/20kg)

8 Kipping Pullups OR 16 Bar/ Ring Rows

20 Anchored Sit Ups

10 Front Rack Lunges (30/20kg)

6 Kipping Pullups OR 12 Bar/ Ring Rows

15 Anchored Sit Ups

Straight into

3 Rds For Time

15 KB Swings 24/16kg

12 Downups

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Thursday 8th December

CROSSFIT

Warmup

2mins on the Erg

Then 

15mins of:

Mobility and Skills

Roll the Calves

Crucifix Stretch

Banded Shoulder Press

Thera Band Glute Activation

Kipping Practice

Gear Setup and Movement Prep

5 BB Curl and Press

5 DB Lateral Raise

8 Band Tricep Extensions

8 DB Goblet Squat

  1. A)12.5mins Timer Website

5 Rounds of:

30secs BB Curl and Press

15secs Turnover

DB Lateral Raise

15secs Turnover

30secs Band Tricep Extensions

30secs Turnover

Coach’s Note: Add to weight if you can on the Curl and Press/Lateral DB Raise.

Scaling Note: Change to DB Curl and Press for BB.

  1. B)12min Sandwich AMRAP- 3 Round Target

15/12cal Bike, 14/11cal Row, 12/10cal Ski

10 Pushups

10 Pullups

10 Front Squats 50/35kg

10 Pullups

10 Pushups

15/12cal Bike, 14/11cal Row, 12/10cal Ski

Coach’s Note: Consistent steady pace is key to this workout. Give yourself 20-30secs rest when starting the next round. 

Scaling Note: Bands for pullups/pushups, DB Goblet Squat for Front Squat.

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Thursday 8th December

EVOLVE

Warmup

2mins on the Erg

Then 

15mins of:

Mobility and Skills

Internal and External Stretch for the Hips

Crucifix Stretch

Thera Band Glute Activation

Thera band Shoulder Activation

Gear Setup and Movement Prep

  1. A)Timer Website – 10mins

5 Rounds of:

25secs Bottom Half Pushups

15secs Turnover

30secs Max Swinging Arm Situps

20secs Lean Back Hold

30secs Turnover

Coach’s Note: stay working for entire time. For Bottom Half Pushups try not to come above 90 degrees in arms.

Scaling Note: Scale pushups with a band or bar.

  1. B)13min AMRAP

10 DB Lunges Each Leg

15 Pushups

20 Anchor Weighted Situps

12 KB Swings 24/16kg

Coach’s Note: Don’t set out too fast as you will start to fade quickly. Make sure to keep good form in pushups don’t snake to the top.

Scaling Note: Scale Pushups with a band or bar.

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Friday 9th December

CROSSFIT

Warmup

2mins on the Erg

Then 

15mins of:

Mobility and Skills

Roll the Calves

Internal/External Hip Stretches

Thera Band Shoulder Press

Crucifix Stretch

Banded Goodmornings

Gear Setup and Movement Prep

Kipping Practice

2 Turkish Getups Each Arm

8 KB Goblet Squats

8 KB Swings

  1. A)Timer Website

25secs Kipping Progressions

15secs Turnover

40secs Turkish Getups Left Arm

20secs Turnover

40secs Turkish Getups Right Arm

20secs Rest

Coach’s Note: Focus on technique for both Kipping Progressions and Turkish Getups. Once comfortable with Turkish Getup try to increase weight. 

Scaling Note: scaling for Kipping Progressions starting with Scap Pullups, then hollow-arch work, into Kipping Pullups or Toes to Bar.

  1. B)5 Rounds Into Max Reps – 12min Cap

5 Rounds of:

8 Front Squats 50/35kg

8 Pullups

15 KB Swings 24/16kg

Then

Max Downups

Coach’s Note: Make sure to keep an upright chest, high elbows and full depth on the Front Squats. Try to keep pacing even through the 5 rounds, then the goal is to finish the 12 mins with as many downups as possible.

Scaling Note: Scale Front Squats with KB Goblet Squats.

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Friday 9th December

EVOLVE

Warmup

2mins on the Erg

Then 

15mins of:

Mobility and Skills

Roll the Calves

Roll Upper Back and Lats

Banded Goodmornings

Crucifix Stretch

Thera Band Glute Activation

Gear Setup and Movement Prep

5 Front Squats

5 Pushups

5 Sumo Deadlift Highpull

  1. A)4 Rounds Timer Website

Min 1: 15/12cal Bike, 14/11 Row, 12/9cal Ski

Min 2: 15 Front Squats 30/20kg

Min 3: 12 Burpees

Min 4: 20 BB Sumo Deadlift Highpull 30/20kg

Min 5: 15/12cal Bike, 14/11 Row, 12/9cal Ski

Min 6: Rest

Coach’s Note: Once target hit in each minute rest until next minute starts. Make sure to keep an upright chest, high elbows and full depth on the Front Squats.

Scaling Note: Scale Front Squats with KB Goblet Squats. Scale Sumo Deadlift Highpull to a KB.