Elite results for ordinary people

Tuesday 26th October

Prep) 

Complete the following for quality:

3 Sets:
0:30 Hollow Hold with PVC
10 Hollow rocks with PVC
0:30 Arch Hold
10 Arch Rocks with PVC
10 PVC Passthroughs


A.) Pick a gymnastics skill


B.) Half 'Holleyman'

15 rounds for time:

5 Wallballs (9/6)

3 HSPU

1 power clean (102/70)

Monday 25th October

A.) RFESS > RFE>RDL  3x8/8

- 3x8 RFESS L&R & 8 RDL's = Complex
- Find a weight perform all sets with the same weight


B.) For time:

30 double unders

20 pull ups

30 double unders

20 TTB

30 double unders

20 Ring dips

- 12 min cap-

Friday 22nd October

A.) Catch up session - Catch up on missed lifts

     from the week


B.) For time:

20-18-16-14-12

Wall Balls

10-8-6-4-2

Bar Muscle Ups

Thursday 21st October

A.) EMOM for 10 Minutes ALT:

1.) 0:20L/0:20R Front Carry Bulgarian Split Squats (24/16kg)

2.) 0:40 Hang Alt KB Cleans (24/16kg)


B.) 14 Minutes for PUMP: In Pairs

Max Alternating Db Hammer Curls

Max DB French Press

Max Alternating DB Curls

Max Elevated Push Ups

DURATION: 12 minute time cap
FIRST SET: Select a weight that you can confidently achieve 20-30 repetitions with, to failure, for each movement
REPS: Go until failure on every set
ISO Hold time 0:15 at the end of a max set
REST: Absolutely NONE, keep moving
PAIRS: You go I go on each movement

Wednesday 20th October

Long WOD Wednesday

40 Minute Window : In Pairs

Split reps up however

150/120 cals

100 American swings (32/24)

100 Sit ups

100 Goblet squats (32/24)

100 Sit ups

100 American swings (32/24)

150/120 cals

Remaining time = Max Double unders (YGIG)

Tuesday 19th October

Prep
3 Sets for quality:

0:20 Hollow Hold with PVC
10 Hollow rocks with PVC
0:20 Arch Hold
10 Arch Rocks with PVC
10 PVC Passthroughs


A.) Pick a gymnastics skill


B.) 5-7-9-11 reps for time of:

Burpees over bar

Thrusters (increasing load each round)

40/30 - 50/35 - 60/40 - 70/45


200m row at the start of each round

Monday 18th October

CrossFit total


1RM Back squat

1RM Strict press

1RM Deadlift

Friday 15th October

A. Catch up session - Catch up on missed lifts

     from the week


B. 'Jackie'

      1000m row/ 60/48 Cal AB

       50 thrusters (20/15)

       30 pull ups


       * 12 minute timecap

Thursday 14th October

A.) 3 Sets : 20 unbroken DB floor press

                  10 unbroken DB Z-Press

                   20 unbroken DB bent over rows

- double dumbbell

- Can use different weights for each movement

    

B.)  5 Rounds

In Pairs: In a 2 Minute Window:

Partner 1) Max Hang Power Clean & FS (60/40)

Partner 2) 200m Run

- Rest 2 minutes between rounds-

Wednesday 13th October

Long WOD Wednesday

In Pairs:

You go - I go - Alt movements:

17 Minute AMRAP:

30/25 Calories

30 Alt DB Hang Snatch

25 NPU Burpees

- Rest 3 Minutes then-

17 Minute AMRAP:

Partner 1) 100m KB Farmers Carry (32/24)

Partner 2) Max Calories