CrossFit and Evolve Programming
Monday the 23rd of May
A big thank you to Aidean today as it is her last day of coaching with us. She will be missed.
We wish her and Nicole all the best in their future venture together.
There is a slight change on todays workout just to make it a bit more memorable.
CROSSFIT
Warmup
2mins on the Erg
Then
15mins of:
Mobility
Test – Overhead Bar Squat (use stick if the bar is too heavy)(squat slow and controlled)
Banded Crucifix Stretch
Banded Lat Stretch
Roll out the upper back and lats
Retest – Overhead Bar Squat
Gear Setup and Movement Prep
Number System for Hang Power Snatch
then
3 Rounds
5 Hang Power Snatches or 3 Power Snatches
7 Overhead Squats with Stick against Rig (slow and controlled)
Pullup setup (don’t do loads of pullups here, just do some ring rows or setup your band)
A. 12mins For Reps
7 Hang Power Snatch
Or
3 Power Snatch
Skill – Max Strict Pullups or Max Banded Pullups (if you do more then 8, go to a thinner bar)
Coach’s Note: If you are new to the Hang Power Snatch, do high reps and focus on timing and the catch position. If you are proficient, then add some weight and get to a heavy set of 3. Once you reach your mobility limit then stop adding weight. For the pullups, if you only have 1 to 3 everytime, keep doing them, these are meant to be hard. Banded pullups do a challenging version ie thinner band. We don’t want you doing more then 8 easily.
B. 12min AMRAP
9 Hang Power Snatch 35/25kg
9 Burpees
18 Wall Balls 9/6kg
Aim for 5 Rounds
Coach’s note: AMRAPs can be funny as people can tend to drop into 3rd gear and just through it. Set a challenge for the rounds (4 to 6 ish).
A nice simple triplet, keep a consistent pace.
Monday the 23rd of May
EVOLVE
Warmup
2mins on the Erg
Then
15mins of:
Mobility and Skills Wamrup
Test – Squat
Internal and External Stretch for the Hips
Skill Practice – Wall Climb or Handstand Kickup
Roll the IT bands
Coach Stretch
Skill Practice – Wall Climb or Handstand Kickup
Retest – Squat
Gear Setup and Movement Prep
3 Rounds
5 Ring Rows
5 DB Snatch
5 Wall Balls
10 Stick Dislocates
A. For Time – 18min Amrap
32/27 Cals Bike, 30/25 Cals Row, 27/22 Calos on the Ski
Targets – Bike: 1500/1200 Cal/hr, Row: 1400/1000 Cal/hr, Ski 1100/900 Cal/hr
20 Ring Rows
30 DB Snatches 20/15kg (15 each arm)
40 Wall Balls 9/6kg
15 Burpees
Rest 60 to 90secs (get your heartrate down, don’t start the next round until your feel good)
Coach’s Note – A high rep workout where we want you to tip away through it, keep a consistent pace throughout. The goal is to get to the 3rd round
B. 3 Rounds For Reps – Core Finisher
30secs Swinging Arm Situps
30secs Lean Back Holds
30secs Rest
Coach’s Note – We haven’t done a core finisher in a long while. Something new to mix up the format and to give you a different type of challenge.
Tuesday the 24th of May
CROSSFIT
Warmup
2mins on the Erg
Then
15mins of:
Mobility and Skills
Test – Squat
Internal and External Stretch for the Hips
Roll the IT bands
Couch Stretch
Retest – Squat
Gear Setup and Movement Prep
3 Rounds
5 Back Squats (add weight on every round)
5 Cosack Squats Each Leg
3 Jumping Lunges Each Leg
A) 12mins For Quality Reps
5 Back Squats
Max Banded Anchored Situps
Coach’s Note: You have all should have a rough idea of what you can lift for 5 on a back squat so try and push it a little bit more in this session.
On the situps, challenge yourself more with more resistance in the band.
B) 11min Amrap
15 Back Squats 50/35kg
15 KB Swings 24/16kg
15 Ring Rows
10 Back Squats 50/35kg
10 KB Swings 24/16kg
10 Ring Rows
5 Back Squats 50/35kg
5 KB Swings 24/16kg
5 Ring Rows
Rest As Required
Coach’s note: This is designed to be short and fast. Get through the reps as quick as you can (be careful on taking the ring out each time you use them (and make sure the ring rows are challenging too).
Try and go heavy in the squats and kb swings. Take enough rest to get your heartrate down then do again. Aim to get to the 3rd round at least.
Tuesday the 24th of May
EVOLVE
Warmup
2mins on the Erg
Then
15mins of:
Mobility and Skills
Test – Overhead Position
10 Dislocates
Crucifix Stretch
Roll out the upper back
Stick Against the Rig Overhead Squat Holds
Retest – Overhead Position
Gear Setup and Movement Prep
5 Strict Shoulder Presses
Setup Banded Kips
Dolly walk practice
5 Sumo Deadlift Highpulls
- 12minsFor Quality Reps
10 Strict DB Presses
Max Banded Kips
Dolly Walk Practice
Coach’s Note – A change from the last few weeks, we won’t be working off the clock for this workout. There is two technical movements in this workout so we are going to give you time to practice them and get used to them. Keep everything slow and controlled the whole way through.
- For Reps – Programming Website
50secs Max Calories on the Erg
12secs Turnover
50secs Max Squats
12secs Turnover
50secs Max KB Sumo Deadlift Highpulls
30secs Rest
Repeat the above but time decreases to 40secs, 35secs, 30secs, 20secs while the rest increases and we alternate between squats and lunges
Coach’s note: A workout designed so get your heartrate up. We want you to push hard at every movement as you will be getting rest. The work time decreases to account for fatigue to ensure you keep moving where required.
Wednesday the 25th of May
Big Wednesday
Warmup
2mins on the Erg
Then
15mins of:
Group Warmup and Accessory Work
Accessory Movements and Game.
Gear Setup and Movement Prep
3 Rounds
5 Toes to Bar or Weighted Anchored Situps
5 Deadlifts
5 Power Cleans
5 DB Goblet Squats
5 DB Push Press
A. 4 Rounds
In 2mins 20secs Complete
12 Toes to Bar (or Toes to Imaginary Bar or Heavy Weighted Anchored Situps)
16 DB Goblet Squats 22.5/15kg
12 Power Cleans 50/35kg
Rest the remainder of the time
Then repeat at 2mins 30secs, 2min 40secs and 2min 50secs
Coach’s Note: The rest increases as the rounds progress and your fatigue increases. Push hard to finish as fast as you so you get more rest.
If you really start to struggle, reduce the reps as the round progress. This one is more strength and skill focused, your grip might give out before your lungs.
B. 4 Rounds
In 2mins 20secs Complete
12 DB Push Presses 20/15kg
15 Deadlifts 50/35kg (increase the weight if you went light on the Power Cleans)
12 Downup Bar Hops
Rest the remainder of the time
Then repeat at 2mins 30secs, 2min 40secs and 2min 50secs
Coach’s Note: This is the gasy one, expect the heartrate to kickup fast. Go heavier on the deadlift for a bigger challenge.
CrossFit
Warmup
2mins on the Erg
Then
15mins of:
Mobility and Skills (8mins)
No Test Today
Overhead Squat Hold Against The Rig With A Stick
Kipping Practice
Roll out the lats with roller
Kipping Practice
Pigeon Stretch for Hip
2mins to work on your own stretch
Gear Setup and Movement Prep (7mins)
3 Rounds
Banded Pullup Setup
5 Ring Rows
5 Anchored Straight Arm Situps
5 Stepups Each Leg
5 DB Snatches Each Arm
A. For Quality Reps
30secs Wide Grip Max Pullups or Wide Grip Banded Pullups – Ensure the reps are challenging
15secs Turnover
30secs Max Supine Ring Rows (not an overly challenging position)
15secs Turnover
30secs Wide Grip Max Pullups or Wide Grip Banded Pullups – Ensure the reps are challenging
15secs Turnover
30secs Max Supine Ring Rows (not an overly challenging position)
30secs Turnover
20secs Wide Grip Max Pullups or Wide Grip Banded Pullups – Ensure the reps are challenging
20secs Turnover
20secs Max Supine Ring Rows (not an overly challenging position)
20secs Turnover
20secs Wide Grip Max Pullups or Wide Grip Banded Pullups – Ensure the reps are challenging
20secs Turnover
20secs Max Supine Ring Rows (not an overly challenging position)
20secs Turnover
20secs Wide Grip Max Pullups or Wide Grip Banded Pullups – Ensure the reps are challenging
20secs Turnover
20secs Max Supine Ring Rows (not an overly challenging position)
Rest
Tabata Lean Back Holds
Coach’s Note – This is a workout where your arms get tired very quickly, we give you more work time and less rest in the first half then we increase the rest and decrease the work to account for fatigue.
Keep the reps controlled the whole way through, don’t rush them to do more, less better quality reps is better then more poor quality reps.
B. For Time – 12min Cap
40/32 Calories Bike, 36/30 Calories Row, 32/26 Calories on the Ski
Targets – Bike: 1500/1200 Cal/hr, Row: 1400/1000 Cal/hr, Ski 1100/900 Cal/hr
40 DB Stepups (20each Leg) 20/15kg
30 DB Snatch (15 each arm) 20/15kg
25 Pushups
30/24 Calories Bike, 28/22 Calories Row, 24/20 Calories on the Ski
30 DB Stepups (15each Leg) 20/15kg
20 DB Snatch (10 each arm) 20/15kg
15 Pushups
20/16 Calories Bike, 18/14 Calories Row, 16/12 Calories on the Ski
Coach’s Note:A nice mix of movements to ensure you keep moving throughout the workout. This is a type of workout where you will need to go a little heavier then you first think to get the most out of the workout.