Monday
a: Warm Up
2 rounds:
6 (3 p/s) travelling spiderman lunge + rotation passing through squat
10 sec monkey climb along pullup bar
then
2 rounds each side:
5 DB Snatch
5 DB Thruster (1 sec pause in squat and OH)
then
Daily Skill specific Warm Up
b: Strength Circuit
4 rounds
20 min cap
1: Box Squat (to plates or box 1 inch below parallel) 6,8,10,12
2: Fit Ball/Slider hamstring curls 8 reps
3: Calve raise (on floor) 15 reps (first set toes in, 2nd toes out, 3rd toes forward)
4: Rest
c: Metcon
For time:
Sprint Chipper
In Waves 2 min apart
40/30 cal Schwinn or 30/20 cal Assault or 30/20 cal rower (1min 40 sec cap)
30 Wall Balls 20/14
10 SB Clean to shoulder
Marrickville, feel free to substitute the bike for:
Option a: Rower
Option b: 50 Box Jump Overs (there are burpees/push-ups on Tuesday, Thursday, and Saturday so I wouldn’t recommend Burpee Box jumps)
Share equipment with some similar strength in next wave
d: Cool Down Walk and/or Aerobic flush
e: Midline
6x10 sec rep with 20 sec rest
Dragonfly (scale as needed)
f: Restorative Flow
Supine Lying Knee to chest 10 reps (5 p/s)
Tuesday
a: Warm Up
2 rounds:
20m (10 p/s) Sidewards bear crawl
10 scap pullups
then
2 rounds each side
1 TGU Press in every position
1 KB Windmill
then
Daily Skill specific Warm Up
Strength Circuit
4 rounds
20 min cap
1: Barbell Floor Press moderate, 6,8,10,12 reps Tempo 1111
2: Archer Ring Row 10 reps (5 p/s)
3: DB Hammer Curl + Press 10 alternating reps (5 p/s)
4: Rest
Metcon
Partner WOD
8 min AMRAP
Round for round
5 Burpee to target
5 CTB
5 STOH 95/64
5 Hang Power Clean
d: Cool Down Walk and/or Aerobic Flush
e: Midline
3x30 sec
Deadbug
f: Restorative Flow
Lying Prone Scorpion Twists 10 reps (5 p/s)
Wednesday
a: Warm Up
Hip Flow
then
2 rounds each side:
5 SA Russian KB Swing
5 KB Push Press
5 SA KB OHS
then
Daily Skill specific Warm Up
Strength Circuit
4 rounds
20 min cap
1: Sumo Deadlift 6,8,10,12 reps
2: Left Leg Banded Deficit Glute bridge 8 reps
3: Right Leg Banded Deficit Glute bridge 8 reps
4: Rest
Metcon
For time
In pairs
Round for round
8 rounds each
6 Dual KB DL (outside leg)
6 Dual KB Front Rack Lunges
6 Dual KB Front Squat
Cap 15 min
d: Cool Down Walk and/or Aerobic Flush
e: Midline
3 sets of 30sec on 30 sec off
Hollow to superman rolls
f: Restorative Flow
Supine Lying Hammy Floss 10 reps per side
Thursday
a: Warm Up
Thoracic Flow
then
2 rounds:
10 T-Pushup (knees if necessary)
10 Straddle Leg lifts
then
Daily Skill specific Warm Up
Gymnastics Strength Circuit
16 min
1: Ring Push Up, Tempo 1111, 8-12 reps
2: Weighted Pullup 2-5 reps, Tempo 1111 (add weight if possible)
3: Hanging L-Sit/knee tuck 5-20sec
4: Rest
Metcon
AMRAP
8 rounds 1 min on:1 min off
30 DUs
10 burpees
c: Cool Down Walk and/or Aerobic Flush
d: Restorative Flow
Supine Lying T Position. Cross Foot to opposite hand.10 reps (5/s)
Friday
a: Warm Up
2 rounds:
10m Duck Walk
10 sec hands-touching hang
then
2 rounds:
5 Lateral box step up each side
10 cossack (5 p/s)
then
Daily Skill Specific Warm Up
Olympic Lifting Practice
High Hang Squat Clean
3 reps every second minute for 10 mins @ moderate
Metcon
20 min AMRAP
10-20-30-40-50-etc
DB Snatch 22.5/15
Box Jumps (everyone 20 inch)
Run 400m or Row 400/300 or Schwinn 40/30 cals or Assault 30/20 cal
d: Cool Down Walk and/or Aerobic Flush
e: Restorative Flow
Cat Camel (Angry cat/happy cat) 10 reps
Saturday
a: Warm Up
Funnel tag Game
then
Daily Skill Specific Warm Up
b: CrossFit WOD
7 Rounds for time:
5 Pullups
10 HR Push Ups
15 Air-squats
10 Thrusters 95/65 (Rx+ 115/76)
Cap: 20 minutes
c: Cool Down Walk and/or Aerobic Flush
d: Restorative Flow
Quadroped to child’s pose 10 reps