The volume over the next few weeks will decrease to either strength and WOD or WOD and endurance with some form of skill work (gymnastic/oly lifting). We need to focus on intensity with these comps coming up and drill movements, so you guys need to try and make thursdays for tekkers as this will develop those skills. Use sundays as a rest day and listen to your bodies if they are broken rest.

Over the next week drop me an email with areas you feel you need to work on so I can start to program in these issues

A - Mobility
5 mins Traps (ball)
5 mins hips
5 mins ankles

B - CrossFit Totals
Squat
Press
Deadlift

C - 5 rounds
10 back ext
10 TTB

A - mobility 

5 mins wrist 

5 mins ankles 

5 mins hips 

B- 

WORKOUT 14.5

MEN - includes Masters Men up to 54 years old
21-18-15-12-9-6-3 reps for time of:
43kg. thrusters
Burpees

WOMEN - includes Masters Women up to 54 years old
21-18-15-12-9-6-3 reps for time of:
29kg. thrusters
Burpees

From next week we will be changing class structure to allow members to start to focus on endurance, we will also be posting more endurance for you guys as this seems to be one of the weaknesses from the Open along with Gymnastics.

Key focus with up and coming events - ability to keep hitting reps on movements so we will be looking to build rep range on movements to help with movement structure i.e. sets of 5, 10, 15s

A - mobility
5 mins ball in hamstrings
5 mins hip roll
5 mins trap work with ball

B - Class wod

2000m Row

- approach this with Open in mind

C - Spend 30 mins working on
Burpees, thrusters and dips

Look at how you move and fix with mobility on that area, i.e. if you don't land with flat feet on burpees look at hamstring mobility, thruster wrist pain either squat tekkers or shoulder range etc etc

lets not forget our focus

A - mobility
15 min general focus


B - 15 min AMRAP

10 Pistols
10 HSPU
10 Burpees

C - 500m row repeats
60 sec rest

D - 3mins hollow hold

A - Mobility
5min ankles
5 mins hips
5 mins quads

B - work to a heavy arm front or back squat to a bench

C - 5 rounds
row 250m
15 push ups
rest 30 sec after each rounds

D - 50 HSPU strict

A - mobility
5 mins ankle
5 mins hips
5 mins hamstrings

B - open 14.4
please email me if you wanna redo

or

B - 10 x 1 snatch @75% rest 60 sec

C - for time

1000m run
100 sit ups
100 good mornings
1000m run

D - 10 min Handstand hold tekkers

A - Mobility
5mins Hamstrings
5mins hips
5mins traps

B - 14min AMRAP

60 Cal row
50 T2B
40 Wall Balls
30 cleans
20 MU

NB - find a tempo on the row so grip isn't blown for t2b
T2b break into numbers you can maintain
wall balls same again look to keep moving and rest little
cleans work your numbers again its all about little rest and chip away
mu - get what you can done singles

how many people have felt like this during this weeks training

General recovery session after this weeks training, starting with a easy row, then working the turkish and finish with some squat love

A - 2 rounds
5 mins row recovery
5 mins turkish get ups tekkers
5 mins squat tekkers

B - work something gymnastic for 10 mins but focus on form

A - Mobility
5 mins hip flexors
5 mins ankle mash
5 mins traps

B - work to a heavy 3 RM press

C - 4 rounds
500 m run
50 kb swings 24/16kg

D - 3 mins AMRAP
pull ups

A - Mobility
5 mins Hips
5 mins ankles
5 mins traps

B - for time

200 - 150 - 100 - 50 double unders
100 - 75 - 50 - 25 air squats

C - Front Squats
work to a heavy 10 RM

D - ME T2B

A - Mobility
5 min calfs
5 mins chest
5 min hamstrings

B - Open 14.3
please ensure you have weights break down and have booked in to redo with me
make sure you prep and ensure your ready to go when your time slot is

or

12 min AMRAP
12 hang squat cleans
7 push ups

C - 10 min EMOM
3 power cleans

D - 10 rounds
100m Row
rest 60 sec

A - mobility

5 mins ankle range 

5 mins hamstrings 

5 mins hips 

5 mins quads 

B - heavy Deadlift 

spend some time lifting a heavy load 

WORKOUT 14.3

MEN - includes Masters Men up to 54 years old
Complete as many reps as possible in 8 minutes of:
61kg. deadlifts, 10 reps
15 box jumps, 24-inch
84kg. deadlifts, 15 reps
15 box jumps, 24-inch
102kg. deadlifts, 20 reps
15 box jumps, 24-inch
125kg. deadlifts, 25 reps
15 box jumps, 24-inch
143kg. deadlifts, 30 reps
15 box jumps, 24-inch
166kg. deadlifts, 35 reps
15 box jumps, 24-inch

WOMEN - includes Masters Women up to 54 years old
Complete as many reps as possible in 8 minutes of:
43kg. deadlifts, 10 reps
15 box jumps, 20-inch
61kg. deadlifts, 15 reps
15 box jumps, 20-inch
70kg, deadlifts, 20 reps
15 box jumps, 20-inch
84kg. deadlifts, 25 reps
15 box jumps, 20-inch
93kg. deadlifts, 30 reps
15 box jumps, 20-inch
102kg. deadlifts, 35 reps
15 box jumps, 20-inch

gymnastic tekkers

Lets look to keep improving as a team we are close to top 40 so lets keep pushing for every rep, push team mates and support the rest of the class

A - mobility

5 min banded shoulder stretches
5 mins Hamstring focus
5 mins ankles

B - Class tekkers

- Muscle ups progressions
- TTB progressions
- Cleans

C - 20 min Row/ Run
low intensity

D - superman hold 3 mins

Suck it up

Kate Schuh and Tracy O'Donnell.

A - Mobility 

15 mins focus on hip area 

B - Find a 20 RM Power Snatch 

FON - 20,30,40,50 (focus on not letting go of the bar)

C - Playing Cards 

Hearts = Push ups 

Diamonds = Sit ups

Spades = KBS - you choose the weight

Clubs = Air Squats

The number on the card represents the number of reps. 

All face cards are 10 reps. 

Aces are 20 reps.

D - 50 T2B

A -  Mobility
 5 mins Ankles 
5 mins Quads 
5 mins traps 

B - For Time
20 Burpees
30 Thrusters 
20 Burpees
25 Thrusters 
20 Burpees
20 Thrusters 
20 Burpees
15 Thrusters 
20 Burpees
10 Thrusters 

C - 50 HSPU for time 

D - 50-100 Back extensions 

A - Mobility
5 mins Hips
5 mins hamstrings
5 mins ankles

B - Open wod 14.2
if your gonna hit again make sure you've asked a coach to judge and ensure your ready to hit it, have a plan and break your C2B

or

For time
Run 500m
5 rounds
50 mountain climbers
40 sit ups
Run 500m

C - Back Squats
work to a heavy 7RM

D- 5 rounds
30 sec T2B
30 sec rest

A- Mobilise

mobilise mobilise 

B - Prep

hit some heavier reps to ensure your ready  

C- WORKOUT 14.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   10 overhead squats

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   12 overhead squats

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   14 overhead squats

   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

MEN - includes Masters Men up to 54 years old
95-lb. overhead squats
Chest-to-bar pull-ups

WOMEN - includes Masters Women up to 54 years old
65-lb. overhead squats
Chest-to-bar pull-ups

Open prep

Open Predictions ……...

A - Mobility
15 min focus on individual areas

B - 20 min EMOM
5-10 Ring rows (2:2:2 tempo)
5-10 PVC OH Squat

C - 20 min Row nice and relaxed

Welcome Tim, chatty and D.C to CFBelite

A - Mobility
5 mins traps
5 mins wall stretch
5 mins hamstrings

B - 15 min AMRAP

5 GTOH
10 burpees over the bar
15 Air squats

C - 15 min Clean emom

start @ 60% increase by 5/2.5kg each round

NB - must be a squat

D - 3 min hollow hold

Don't be that guy

A - Mobility
5 mins traps
5 mins hip flex
5 mins ankles

B - 15 min Snatch EMOM

Start @ 60 % and increase by 5kg EMOM

C - 20 min EMOM
odd - Row Cal 20/15
even - HSPU

E - tabata hollow rocks

A - Mobility

5 min hamstrings
5 min traps
5 mins hips

B - choose either

Open WOD 14.1 or Jackie

C - 5RM Back squat

D - 5 rounds

Max effort HSPU + kipping HSPU
rest 1 min

E - 3 min hollow hold