CrossFit and Evolve Programming for the 13th of September to 18th of September

 

Monday the 13th  September

CROSSFIT

A. 2mins on the Erg

6mins Movement Prep

10 Dislocates

1 Wall Climb

5 Presses (use these reps to warmup for the next part)

After warmup – 2mins rolling out your upper back and lats

B. Every 2mins for 6 Rounds

7 Barbell Strict Presses

15 Slow and Controlled Face Pulls

Use the warmup to get to a good working set for the workout. The reps should get difficult very quick

C. 5 Rounds for Time – 12min Cap

10 Burpees

10 Thrusters 40/30kg

10 Pullups

Scale the pullups with banded pullups or ring rows

This is a high intensity workout with a skill. Make sure you scale the pullups correctly to get the most out of this workout. You coach will tell you what the best option for you is. Also the reps for the thrusters are lowish so pick a weight that is little bit heavier to make sure those reps are challenging

Monday the 7th  September

EVOLVE

A. Warmup

2mins on the Erg

Then

6min movement warmup

5 Stick overhead squats

5 Pushups

5 Ring Rows

5 Steups each leg

Mobility

30secs each side Pigeon stretching on the bar

90secs rolling out the IT bands

B. 2 Rounds for Reps – 23mins in total

In 3mins complete the following

800/600m Bike / 400/300m Rower / 300/200m Ski

In the remaining time do as many rounds as possible of

7 pushups

7 Pullups

Scale with ring rows (no banded pullups)

Minimise the transition time between movements

Rest 60secs

In 3mins complete the following

800/600m Bike / 400/300m Rower / 300/200m Ski

In the remaining time do as many Box Jumps 24/20” as possible

Rest 60secs

In 3mins complete the following

800/600m Bike / 400/300m Rower / 300/200m Ski

In the remaining time do as many Burpees as possible

Rest 60secs

Tuesday the 14th of September

CROSSFIT

3min upper back and lat roll out

A. Warmup

2mins on the Erg

Then

8mins of Movement Prep

5 Sumo Squats

10 Single Leg Glute Bridges Each Side

5 Front Squats (warmup weights)

30secs Banded Rack Stretch Each Side

B. 14min For Quality

5 Front Squats

10 Single Split Squats Each Side (add weight for greater challenge, focus on this is to get the glute firing)

If you struggle with the front rack position then do back squat and work on rack mobility between sets

  1. C. 4 Rounds 

1min complete: 12 Power Cleans 40/30kg in the remaining time max air squats

1min complete: 9 Push Press 40/30kg in the remaining time max body weight lunges

1min Rest

Upscale to front squats and front rack lunges for the body weight movements (this will change the dynamic of this workout hugely)

Tuesday the 14th of September

Evolve

A. Warmup

2mins on your Erg

6min Movement Prep

6 Lunges Each Leg

5 1 Leg Glute Bridges Each Leg

5 Deadlifts

Increase the weight on the bar after each round

2mins with hockey ball in the hip flexors

B. 12min for Quality Reps

10 Deadlifts

10 Weighted Glute Bridges (heavy DB, upscale to single if possible)

30secs Plank (go longer if possible)

C. 5 Rounds For Reps

45secs Max DB Hang Power Cleans 15/10kg

30secs Max DB Push Press 15/10kg

30secs Max Downups

45secs Rest

Try to keep your reps as consistent as possible between the rounds. Use 2 DBs

Max sure the Downups are as fast as possible

Wednesday the 15th of September

BIG WEDNESDAY

A. Warmup

5 Rounds on the Erg

20sec 40% intensity

20sec 75% intensity

Then

5mins of movement prep

5 Deadlifts

5 Wall Balls

20secs hip flexor lunge stretch each side

3mins Coach’s mobility and stretching call

B. 8 Rounds of

In 3mins Complete

10/7 Calories Bike/Row, 8/5 Calories on the Ski

10 Wall Balls 9/6kg

8 Deadlifts 70/50kg

6 Burpees Bar Hops

Rest the remainder

Try and keep your rest as consistent as possible. This workout ramps up quickly in intensity

Minimise the transition time between each movement

 

 

Thursday the 16th of September

CROSSFIT

A.  Warmup

2min on the Erg

5min Movement Prep

3 reps of your pullups variation

3 reps of your pushup Variation

6 Scap pullups

10 Dislocates

Then

90secs Lat roll out

90secs pec mobilisation

B. 12min For Quality Reps

5 Strict Pullups

Scale with challenging Banded C2B and Ring Rows

8 Weighted Tempo Pushups

Practice Toes to Bar

If you have them, work on consistent reps

If you are new to them you will start by learning kipping then toes to imaginary bar

C. 3 Rounds for Time – 13min Cap

30 Anchored Situps

(These will be a lot harder then you think)

25 KB Swings 24/16kg

20 Front Squats 40/30kg

(use the rack if you want)

Go a bit heavier in this workout. It is not a high heart rate workout, it is that is meant to feel heavy

 

Thursday the 17th of September

Evolve

  1. Warmup
  2. A. 2min on the Erg

6min Movement Prep

10 Dislocates

20sec Overhead Plate Hold

5 Push Press

5 Ring Rows

Then Mobility and Stretching

90secs Lat roll out

90secs pec mobilisation

B. 10min for Quality Reps

10 Push Press

10 Ring Rows

15 Face Pulls

C. 4 Rounds for Calories

In  3mins Complete

20 KB Swings 24/16kg

40 Air Squats

In the remaining time do as many calories on your erg

Rest 1min

Friday the 18th of September

CROSSFIT

A. Warmup

2min on the Erg

6mins Movement Prep

6 Lunges Each Leg

12 Banded Side Raises Each Leg

6 Stepups Each Leg

Practice skipping (pick the right length rope)

B. For Time – 12min Cap

10 Weighted Stepups Each Leg

Practice Double unders

Work your way through the progressions

 

C, For Time – 14min Cap

600/400m Bike / 300/200m Rower / 250/150m Ski

15 Hang Power Snatch 40/30kg (scale with 10 DB Snatch Each Arm)

30 Wall Balls 9/6kg

600/400m Bike / 300/200m Rower / 250/150m Ski

12 Hang Power Snatch 40/30kg (scale with 8 DB Snatch Each Arm)

25 Wall Balls 9/6kg

600/400m Bike / 300/200m Rower / 250/150m Ski

9 Hang Power Snatch 40/30kg (scale with 6 DB Snatch Each Arm)

20 Wall Balls 9/6kg

600/400m Bike / 300/200m Rower / 250/150m Ski

Friday the 18rd of September

EVOLVE

A. Warmup

2min on the Erg

6min General Warmup

5 Windmill Pushups Each Arm

10 Sumo Squats

10 Dislocates

5 Anchored Situps (use the weight tree, keep the reps slow and controlled and avoid using momentum)

2mins Mobilising of Ball in Hip Flexor
Do 4 air squats before you use the ball then after the mobility do 4 more squats and see if it feels any better

B. 3 Rounds for Reps and Max Plank Time

1min of Max Anchored Situps

1min of Max Goblet Squats 24/16kg

In 2mins perform Max Plank, once you end the plank, the remainder of time in the 2mins is your rest

C. 5min Amrap

9 DB Front Squats 15/10kg (use 2 DBs)

9 Box Jumps 24/20”

Rest 1min

3min 30secs Amrap

6 DB Thrusters 15/10kg (use 2 DBs)

6 Box Jumps 24/20”

Saturday the 18th of September

2mins on your Erg to warmup

6min Movement Prep

15 Squats

5 DB Snatch Each Arm

5 Pushups

Then Plank Rock Paper Scissors Game

First to 5 wins, loser does burpees

PARTNER WORKOUT

22min Workout

In  the time complete the following:

One person is working while the other Is resting

P1 – 10/7 Calories on Bike and Row Erg and 7/5 Calories on the Ski Erg
P2 – 7 Hang DB Snatch Each Arm (swap arms after 10)

P1 – 10/7 Calories on Bike and Row Erg and 7/5 Calories on the Ski Erg
P2 – 7 Hang DB Snatch Each Arm (swap arms after 10)

P1 – 10/7 Calories on Bike and Row Erg and 7/5 Calories on the Ski Erg
P2 – 7 Hang DB Snatch Each Arm (swap arms after 7)

P1 – 10/7 Calories on Bike and Row Erg and 7/5 Calories on the Ski Erg

P2- 7 Hang DB Snatch Each Arm (swap arms after 7)

Swap the movments

P2 – 7 Hang DB Snatch Each Arm (swap arms after 7)
P1 – 10/7 Calories on Bike and Row Erg and 7/5 Calories on the Ski Erg

P2 – 7Hang DB Snatch Each Arm (swap arms after 7)
P1 – 10/7 Calories on Bike and Row Erg and 7/5 Calories on the Ski Erg

P2 – 7 Hang DB Snatch Each Arm (swap arms after 7)
P1 – 10/7 Calories on Bike and Row Erg and 7/5 Calories on the Ski Erg

P2 – 7 Hang DB Snatch Each Arm (swap arms after 7)
P1 – 10/7 Calories on Bike and Row Erg and 7/5 Calories on the Ski Erg

Then in the remaining time do as many rounds as possible of the following

20 DB DB Hang Power Clean 20/12.5kg (use 2 if you can)
14 Pushups
10 Downup Box Jumps