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
- 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
- Warmup
- 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