CrossFit and Evolve Programming for the 5th to the 11th of December

Monday the 5th of December

CROSSFIT

A. Warmup

2mins on the Erg

Then

6mins of Gear Setup and Movement Prep

5 Deadlifts

5 Cosack Squats Each Leg

Max Banded Face Pulls

Max Thera Band Walks on Both Legs

6mins of Mobility and Skills

Do stretches/mobilising that you need to work on and Practice a Skill you want to work on

 

B. 14min For Quality

3 Deadlifts

5 One Arm Rows Each Arm

First time we have gone low reps on the deadlift in a long while. If you are confident with the movement then get a some weight on the bar and push for a heavy weight with good form.

Remember the 1 Arm Rows are as important as the deadlifts, as you get tired walk your feet back away from the wall. Also, if your palms are facing up that is more bicep and if your palm is facing down it is more back muscles and in the middle is a mix of both.

C. 10min For Reps

3-4-5-6-7-8- Keep going and get as far as you can get

Toes to Bar

(Scale with Toes to Imaginary Bar or Anchored Weighted Situps 5/2.5kg)

Thrusters 40/30kg

Do 7/5 Calories Bike/Row, 5/4 Calories on the Ski (high damper) after each set of thrusters

Short and snappy one, keep the pace up watch the grip, this will get grippy

Monday the 5th of December

Evolve

A. Warmup

2mins on the Erg

Then

6mins of Gear Setup and Movement Prep

5 Deadlifts

3 DB Lunges Each Leg

5 DB Single Thrusters

5 Ring Rows

5 Situps

Thera band walks for max reps each leg

Then

6mins of Mobility and Skills

Do stretches/mobilising that you need to work on and Practice a Skill you want to work on

Todays workout is 3 parts with a mix of all body movements (legs, push, pull and core). The intensity and heart rate will increase as you go through the workouts. The first two workouts

you should be aiming for about 4 to 5 rounds of quality reps, don’t sacrifice moving well to move faster, these bad reps do not give you any benefit. The final one, is an all out sprint, get as many rounds as fast as possible.

 

B. 10min Amrap

10 Deadlifts 60/45kg

10 Wide Grip Ring Rows/Wide Grip Blue Banded Pullups

5 DB Lunges Each Leg 20/15kg

This is a mix of legs and pulling strength, hold a consistent pace with weights that are challenging but where you can hold good form (aim for 4 to 5 rounds)

Rest Decided by Coach

C. 7min Amrap

20 Anchored Situps

15/12 Calories Bike/Row, 12/10 Calories on the Ski (high damper)

This is more focused on your core.

Upscale the situps with 10 Toes to Bar or 10 Toes to Imaginary Bar with 10 Anchored Situps

Aim for 4 to 5 rounds

Rest Decided by Coach

 

D. 5min Amrap

7 Burpees

12 Single DB Thrusters with 2 Hands 20/15kg

Put the foot down and get as many rounds as you can, this is fast and furious, the gassiest of movements – 5 rounds would be awesome

 

Tuesday the 6th of December

CROSSFIT

A. Warmup

2mins on the Erg

Then

6mins of Gear Setup and Movement Prep

3 Back Rack Lunges Each Leg

6 Banded Presses Each Arm

Max Thera Band Walks on Both Legs

7 Hang Power Snatches with a stick, just to see how you move with this movement.

6mins of Mobility and Skills

Do stretches/mobilising that you need to work on and Practice a Skill you want to work on

 

B. 12min For Quality Reps

6 Back Rack Lunges Each Leg

8 DB Strict Press

More lunges, but they are paying off, it is all about improving your imbalance between your legs and the same is for the DB strict press, increase the weight on the DBs if they are too light

Upscale to Strict Handstand Pushups (NO KIPPING), use abs mats to scale

 

C. 5 Rounds For Time – 12min Cap

12 Power Snatches 35/25kg

12 Downup Bar Hops

Keep the reps tidy the whole way through, avoid muscle snatching and keep the reps looking like power snatches the whole way through. Muscle snatches done wrong van have drastic effects on your ability to do oly lifting.

Tuesday the 6th of December

Evolve

A. Warmup

2mins on the Erg

Then

6mins of Gear Setup and Movement Prep

3 Blue Band or Ring Setup

5 Pushups

5 Hanging Knee/Leg Raises

Then

6mins of Mobility and Skills

Do stretches/mobilising that you need to work on and Practice a Skill you want to work on

B. 12min for Quality Reps

Max Top Half Pullups

Max Tricep Pulldowns

Max Anchored Russian Twists 5/2.5kg

Keep the reps slow and controlled, don’t rush them, the slower you go the better results you will get

 

C. For Time – 12min Cap

15-12-10-8-6-4

Pushups

Heavy Goblet Squats 25/17.5kg DB or KB

Between Each Round Do

10/8 Calories Bike/Row, 8/6 Calories on the Ski (high damper)

Wednesday the 7th of December

A. Warmup

2mins on the Erg

Then

Group Warmup with stretches and movements relevant to the workout, your coach will lead it. Thera Band Races

Then

Gear Setup and Movement Prep

3 Power Cleans and Push Press

5 Wall Balls

3 Pullups/Ring Rows

 

B. 5 Rounds For Time – 12min Cap

9 Pullups

(Scale with Ring Rows/Blue Band Pullups – they have to be challenging)

9 Power Clean and Push Presses 40/30kg

15 Wall Balls 9/6kg

Get ready for the next workout, put away the barbells for more space

D. 6min EMOM

10/8 Calories Bike/Row, 8/6 Calories on the Ski (high damper)

In the remaining time do as many Box Jumps as possible

Rest

Then

E, 4min EMOM

8/6 Calories Bike/Row, 6/4 Calories on the Ski (high damper)

In the remaining time do as many Down Up Box Jumps as possible

Thursday the 8th of December

CROSSFIT

A. Warmup

2mins on the Erg

Then

6mins of Number System or Rack Mobility Work

Then

6mins of Mobility and Skills

Do stretches/mobilising that you need to work on and Practice a Skill you want to work on

 

B. 12min For Quality Reps

5 Power Cleans or 3 Cleans

1 to 5 Strict Pullups or Low Position Blue Band Pullups

Practice your strict pullup variation. Keep the reps as solid as possible, controlled with no arching or chin reaching, upscale to strict chest to bar and with weight. Play around with different variations, if you have a few pullups and they will disappear quickly, so scale after a while to a band or a higher band position. We don’t expect you to do lots of reps.

 

C. 10min Amrap

7 Back Squats 60/40kg

7 DB Snatches Each Arm 25/17.5kg

 

Nothing complicated about this one, all weight focused, your muscles will fatigue before your lungs. If your back gets sore doing this workout, it is generally a sign of tight hips and weak glutes.

Thursday the 8th of December

Evolve

A. Warmup

2mins on the Erg

Then

6mins of Gear Setup and Movement Prep

5 Front Squats

Max Banded Face Pulls

Rack Mobility

Max Thera Band Walks on Both Legs

Then

6mins of Mobility and Skills

Do stretches/mobilising that you need to work on and Practice a Skill you want to work on

 

B. 12min for Quality Reps

8 Front Squats

If the rack position catches you then do back squats

5 One Arm Rows

 

C. 4 Rounds – EMOM (16mins in total)

1st min – 30 Air Squats

2nd min – 18 KB Swings 24/16kg

3rd min – 15 DB Strict Press 15/10kg

4th min – 45sec Plank Hold

First couple of rounds are alright but as the reps go on then the rest after the reps gets shorter and shorter

 

Friday the 9th of December

CROSSFIT

A. Warmup

2mins on the Erg

Then

6mins of Gear Setup and Movement Prep

5 Blue Band Pullup/Ring Row setup

5 Pushups (bar setup, between sets swap the band and the bar)

Max Thera Band Walks on Both Legs

(we are doing these every day from now on, they are great at warming up the glutes)

Doubleunder Practice

6mins of Mobility and Skills

Do stretches/mobilising that you need to work on and Practice a Skill you want to work on

B. 12min For Quality Reps

Max Top Half Pullups

Max Pushups/Ring Dips of a Challenging Variation

Doubleunder Practice

 

C. 12min Amrap

10 DB Push Press 20/15kg

8 Downup Bar Hops

14 Goblet Squats 24/16kg

6 Downup Bar Hops

8 Deadlifts 80/60kg

4 Downup Bar Hops

Rest as required

Aim for 4 Rounds

Friday the 26th of November

Evolve

A. Warmup

2mins on the Erg

Then

6mins of Gear Setup and Movement Prep

5 Pullups

5 Anchored Situps

5 Box Jumps

5 Wall Balls

2 Burpees

Max Thera Band Walk on Each Leg

Then

6mins of Mobility and Skills

Do stretches/mobilising that you need to work on and Practice a Skill you want to work on

B. 5 Rounds For Reps

40secs Pullups/Blue Band Pullups/ Wide Grip Pullups

20secs Rest

40secs Anchored Weighted Situps

20secs Rest

40secs Box Jumps 24/20”

20secs Rest

40secs Wall Balls 9/6kg

20secs Rest

40secs Burpees

20secs Rest

1min Rest

A workout we have done before, it is a great mix of movements that hit each body part. The workout gets progressively more intense as you progress through the movements. You get a good amount of rest after each round. Try and hit the same amount of reps in each round but do not sacrifice good reps for more reps (worst thing you can do)