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

 

  1. 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.

 

  1. 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.