WOD
Clean & Jerk
5 x 1 rep
1 set every 3 minutes. Set 1 should be about 80% of 1 rep max, increase each set if form is good.
10 minutes of SLIPS
L sit 30 sec, rest 30 sec. 2 rounds
Use an L sit variation that you can hold for 30 seconds
Plank hold 2 minutes, varied positions.
Front to back scale 1 minute each leg
Coach led glute and hip stretch.
For scaling and detailed description, see the Zen Planner app.
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Handstand descent practice
Ring holds (Back lever, front lever, skin the cat)
10 minutes
We haven’t done ring holds since last year, will be interesting to see what effect the SLIPS have had.
Handstand roll out/walking practice
5 minutes
WOD
Row 2000m
If you’d like in-depth info on the Row 2k, watch this video https://www.youtube.com/watch?v=j5_4upqhYeQ
(25 minutes)
For scaling and detailed description, see the Zen Planner app.
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We’ve got an individual and team option for today’s workout. The individual option is more advanced and strength focused. The team option has more endurance work (burpees).
Workout prep
10 Box step up (slow, focus on using glutes)
10 Straight leg kip swings on bar
10 Air squat
1 Rope climb (or climb progression)
3 rounds
WOD – Individual
21 Back squat (60/42.5)
2 Legless rope climb
5 rounds (20 minute cap)
WOD – Team option
42 Back squat (60/42.5)
15 Synchro burpee
5 rounds (20 minute cap)
*Squat reps are shared, a stronger squatter can do more reps. 2 team members are ‘barbell rack’ while 3rd does squats. If bar is dropped, team does 100m run.
For scaling and detailed description, see the Zen Planner app.
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Double/Triple under practice
5 Snatch balance
1 exercise every minute, 10 minutes.
WOD
1 minute Handstand hold (accumulated)
21 Toe to bar
5 rounds (20 minute cap)
Compare to 22/02/2019
For detailed description and scaling, see the Zen Planner app.
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WOD
Row 1000m
5 rounds of Strict Cindy
3 rounds (40 minute cap)
Compare to:
1 round of Strict Cindy is 5 strict pull-up, 10 push-up, and 15 squat.
For scaling and detailed description, see the Zen Planner app.
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WOD
Max Horizontal Jump (3 attempt)
Max rep Overhead Squat (Rx is bodyweight)
Max set Pull-up (strict or kip, 2 minute)
Max Double-under (2 minute)
Max Burpee (3 minute)
Compare to:29/03/2019
Scaling; these are meant to be max unbroken sets of each exercise. However, if you cannot do large sets, follow the individual time caps for each exercise and aim for max reps in that time.
For scaling and detailed description, see the Zen Planner app.
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WOD
Run 400m
15 Thruster (60/42.5)
21 Inverted burpee
3 rounds (24 minute cap)
S.L.I.P.S.
Scales
L-sits
Inversions
Planks
Stretching/mobility
15 minutes
For scaling and detailed description, see the Zen Planner app.
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Minute 1;
Handstand descent practice
Minute 2;
30 sec L sit (hanging, parallettes or floor)
4 rounds
WOD
Run 400m
15 Power clean (70/47.5)
40 Strict push-up
3 rounds (18 minute cap)
Front to back scale, 1 minute each leg.
3 minute plank hold, can change to any variation throughout (eg 1 let, side, reverse)
5 minutes of stretching/mobility work
For scaling and detailed description, see the Zen Planner app.
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WOD
Run 400m
15 Deadlift (112.5/75)
21 Pull-up
3 rounds
S.L.I.P.S.
Scales
L-sits
Inversions
Planks
Stretching Mobility
15 minutes
For scaling and detailed description, see the Zen Planner app.
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WOD
‘CrossFit Total’
Back Squat
Shoulder press
Deadlift
3 attempts at each lift, highest weight successfully lifted for each exercise goes towards your final score.
Compare to: 26/06/19
The CrossFit total is a big strength workout. If still working on technique, or you’re not feeling up to max strength testing, do multiple sets of 3 or 5 reps for each exercise.
For scaling and detailed description, see the Zen Planner app.
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Workout prep;
4 Single arm overhead dumbbell squat (each arm)
4 strict Pull up/L variation
1 Exercise every minute, 10 minutes
Build up the overhead squat weight each round. If you find you haven’t got sufficient mobility to do the overhead squat, you can modify to DB front squat, but snatch the dumbbell overhead first (This can be used for the WOD as well)
HERO WOD
‘JOSHIE’
21 Dumbbell squat snatch, right arm (17.5/12)
21 L pull-up
21 Dumbbell squat snatch, left arm
21 L pull-up
3 rounds (30 minute cap)
For scaling and detailed description, see the Zen Planner app.
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HERO WOD
‘Mr. Joshua’
Run 400m
30 GHD sit-up
15 Deadlift (112.5/75)
5 rounds (30 minute cap)
For scaling and detailed description, see the Zen Planner app.
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WOD
‘J.T.’
Handstand push-up
Ring dip
Push-up
21-15-9 rep (15 minute cap)
Partner option;
DB Push press (22.5/15)
(Partner holds plank)
Plyo box dip
(Partner holds bottom of squat)
Push up
(partner hangs from pull up bar)
21, 15, 9 rep (each) 15 minute cap
For scaling and detailed description, see the Zen Planner app.
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Workout prep; (mobilise posterior muscles to aid L sit)
10 Banded good am
10 Bent over row
10m walking S/L good am (a back scale with a step forward each rep)
10 Spealler stretch. (lying on back, roll back till feet touch floor, roll forward touch alternating feet.
2 rounds (5-10 mins)
WOD
Row 750m
L-sit for same time as row
3 rounds
For scaling and detailed description, see the Zen Planner app.
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10 minutes of scales and mobility work
WOD
Back squat
5 x 1 rep
10 minutes of scales and mobility work
Optional finisher;
30 Dumbbell hang clean & jerk (15/10)
For scaling and detailed description, see the Zen Planner app.
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WOD
1-minute Support on rings
2 Rope climb
1-minute Plank hold
2 Rope climb
1-minute Handstand hold
2 Rope climb
2 rounds (18 minute cap)
*Rope climb Rx is legless ascent and descent
For scaling and detailed description, see the Zen Planner app.
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WOD
Run 400m
Max set of Strict pull-up
Max set of Strict ring dip
10 minute AMRAP (as many rounds as possible)
Optional finisher;
Bringing back the GHD;
10 GHD sit up
10 GHD back extension
10 Ab mat sit up
10 Barbell Good morning (20/15)
3 rounds (quality reps, no time recorded)
For scaling and detailed description, see the Zen Planner app.
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WOD
Row 1000m
50 Wall-ball
Handstand walk 30m
100 Double-under
3 rounds (40 minute cap)
For scaling and detailed description, see the Zen Planner app.
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WOD
Deadlift
5 x 1 rep
10 minutes of increasing weight to warm up to first working set.
Partner optional finisher;
60 Partner sit up
40 partner goblet squat (24/16)
20 Man maker (15/10) ((shared reps for man maker))
10 minute cap
For scaling and detailed description, see the Zen Planner app.
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WOD
10 L chest-to-bar pull-up
10 Shoulder press (47.5/30)
15 L pull-up
20 Push press
20 Strict pull-up
30 Push jerk
25 Kipping pull-up
For scaling and detailed description, see the Zen Planner app.
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