CategoriesAthletes members

Athletes 11/01/2021 – 17/01/2021

Activation

A. Mobility flow 

  

B. Resistance bands  

 

C. Warm-up    

Row, 350 meters 

12 burpees

Row, 250 meters 

9 burpees 

Row, 150 meters 

6 burpees 

  

Squat Snatch

2×3 @ 50% 

2×3 @ 60% 

1×2 @ 65%

1×1 @ 70%

1×1 @ 75%

1×1 @ 80%

1×1 @ 85%

3×1 @ 90% 

 

Notes

Warm up with an empty barbell and increase weight progressively with sets of 2-3 reps until you reach 50%. Work on technique and explosiveness. Focus on an explosive pull, a fast drive under the barbell and a solid bottom position. The lightweight sets allow you to really focus on technique and quality. Rest no less than 90 seconds between sets, no more than 10 seconds between lifts. 

 

 

Snatch Pull

3×3 @ 95% of Max Squat Snatch

 

Notes

Continue to the snatch pulls from where you left the squat snatches. Work on pulling strength. Focus on a slow, strong starting pull and an explosive finish. Go with single lifts, rest no less than 2 minutes between sets, no more than 5 seconds between lifts.

 

 

Conditioning

3 sets of

AMRAP 7 Minutes of

3.6.9.12..etc reps of

Thrusters*

Toes to bar

Rest 3 minutes between sets 

 

Notes

Try to achieve high performance in each set. Each set is a 7-minute AMRAP in which you have to complete a couplet of increasing reps by 3. Increase the load on the bar for the thrusters as prescribed. Go unbroken on both exercises on the low-rep rounds and as reps increase start breaking into manageable sets with short to minimum rest between. The faster your transitions are between rounds and exercises the better your performance will be. 

*The load of each set is:

1st set: 61/43kg – 135/95lb.

2nd set: 52/37kg – 115/80lb.

3rd set: 43/30kg – 95/65lb.

 

Accessory Work – Core Strength

A. Barbell Bulgarian lunges

5 sets of 20 reps (10 each leg) 60/35kg – 135/75lb

Rest 2 minutes between sets

 

B. 4 sets of (2 sets each arm)

4 single-arm heavy dumbbell snatch @ As heavy as proper form allows

6 heavy dumbbell overhead squats

Rest as needed between sets

 

C. 3 sets of

10 leg raises on the paralllel bars

Max time, L-sit hold 

Rest as needed between sets

 

Options

60/35kg – 135/75lb → 50/25kg – 110/55lb → 40/20kg – 90/45lb

leg raises → knee raises

L-sit hold → raised knees hold

 

Front squat

4×3 @ 70%

3×2 @ 80%

2×1 @ 90%

1×1 @ 95%

1×8 @ 65%

 

Notes

Build up with set of 3-4 reps until you reach 70%. Improve maximal strength and confidence. The high-rep set allows you to better work on your legs by activating your slow twitch muscle fibres. Rest no less than 2 minutes between sets.

 

Gymnastics

Bar Muscle-ups

21 reps

Rest 2 minutes

15 reps 

Rest 1 minute

9 reps 

 

Notes

The goal is to move efficiently on the pull-up bar. Focus on kipping technique and try to maintain a steady tempo that will allow you to keep pushing without falling down. Ideally go unbroken for as long as proper form allows, alternatively break each attempt into no more than 2-3 sets with short to minimum rest between.

Options

21.15.9 15.12.9 12.9.6 reps of

Bar Muscle-ups chest to bar pull-ups

 

Engine 

A. AMRAP 15 Minutes of

100/70 calories, Assault bike

75 bar-facing burpees over

Max calories, Assault Bike

 

Rest 5 minutes

 

B. AMRAP 10 Minutes of

75/50 calories, Assault Bike

50 bar-facing burpees over

Max calories, Assault Bike

 

Rest 5 minutes

 

C. AMRAP 5 Minutes of

50/30 calories, Assault Bike

25 bar-facing burpees over

Max calories, Assault Bike 

 

Notes

Try to achieve maximum performance in each set. It’s all about consistency, go the first calories and burpees of each AMRAP at a fast yet manageable pace then go straight to the Max calories set maintaining a steady sustainable pace until the last second. Make sure you breathe well throughout and avoid pushing too hard too early. Consider that as time cap and cals/reps decrease with each part, your effort should be progressively increased.

The reccommended pace is:

A. 65 RPM for men / 57 RPM for women

B. 68 RPM for men / 60 RPM for women

C. 71+ RPM  for men / 63+ RPM for women

Activation

A. Mobility flow 

 

B. Resistance bands

 

C. Warm-up 

Run, 800 meters 

Then

3 rounds of

12 kettlebell swings 

7 burpees 

 

Squat Clean

2×3 @ 50%

2×3 @ 55%

2×2 @ 60%

1×2 @ 65%

1×1 @ 70%

1×1 @ 75%

1×1 @ 80%

1×1 @ 85%

3×1 @ 90%

 

Notes

Warm up with an empty barbell and increase weight progressively with sets of 2-3 reps until you reach 50%. Work on technique and explosiveness. Focus on an explosive pull, a fast drive under the barbell and a solid bottom position. The lightweight sets allow you to really focus on technique and quality. Rest no less than 90 seconds between sets, no more than 10 seconds between lifts. 

 

Clean Pull

3×3 @ 95% of Max Squat Clean

 

Notes

Continue to the clean pulls from where you left the squat cleans. Work on pulling strength. Focus on a slow, strong starting pull and an explosive shoulder shrug. Go with single lifts, rest no less than 2 minutes between sets, no more than 5 seconds between lifts.

 

 

Clean High Pull

2×5 @ 85%

2×4 @ 95%

2×3 @ 105%

 

Notes

Finish the weightlifting of the day with an even more technical pull. Perform in the same way as the clean pulls but continue with a high pull, elbow pointing upwards and over the barbell, barbell pulled vertically and as high as possible. Rest no less than 2 minutes between sets, no more than 10 seconds between lifts.

 

 

Conditioning

AMRAP 10 Minutes of

15 burpee box jumps 60/50cm

25 deadlifts 102/70kg – 225/155lb

15 burpee box jumps 60/50cm

25 deadlifts 124/80kg – 270/175lb

15 burpee box jumps 60/50cm

25 deadlifts 142/90kg – 315/200lb

15 burpee box jumps 60/50cm

Max reps, deadlifts 165/100kg – 360/220lb

 

Notes

Maintain a fast yet sustainable pace on the burpee box jumps throughout the workout. The challenge is the deadlifts, with this high volume of deadlifts you have to go with a plan to break each round into manageable sets of touch and go reps that will allow you to keep pushing efficiently without overly resting when you break or between exercises. Go with a big first set and then some smaller sets with short rest between. Consider that the load on the barbell increases and your sets should be even smaller, anyhow make sure you keep the in-between rest to the minimum. When you reach the heavy weight on the Max-rep set break into small, manageable sets and try to lift as much as possible even if that means going with single lifts.

 

Accessory Work

A. Double dumbbell chest presses

4 sets of 10 reps 25/17,5kg – 55/40lb 

Rest 90 seconds between sets

 

B. 4 sets of

10 dumbbell single-leg deadlifts (5 each arm) 30/22,5kg – 65/50lb

10 double dumbbell chest flys 12,5/7,5kg – 27,5/15lb

12 plate bent-over rows 25/15kg – 55/35lb 

 

Options

A. 25/17,5kg – 55/40lb → 20/12,5kg – 45/27,5lb 

B. 30/22,5kg – 65/50lb → 25/15kg – 55/35lb  

12,5/7,5kg – 27,5/15lb → 10/5kg – 22,5/10lb

25/15kg – 55/35lb → 20/10kg – 45/25lb plate

 

Kettlebell Cycling – Gymnastics

For form

3 rounds of

21 double kettlebell cleans 24/16kg – 53/35lb.

12 double kettlebell shoulders to overhead  24/16kg – 53/35lb.

21 chest to bar pull-ups

12 strict handstand push-ups

 

Notes

Focus on proper form and quality of movements. On the cleans and the shoulders to overhead make sure you keep proper angles and efficient kettlebell technique. Go unbroken for as long as proper form allows, alternatively break from the start into a big and a smaller set with short rest between. Work in the same way on the chest to bars and strict handstand push-ups, ideally go unbroken, alternatively break into a big and a smaller set. In any case, take adequate rest between exercises that will allow you to perform each movement efficiently.

Options

24/16kg – 53/35lb 20/12kg – 44/26lb

Chest to bar pull-ups pull-ups 

Strict handstand push-ups pike push-ups (elevated feet)

 

Engine

A. Run, 15 minutes @ easy pace

 

B. 3 sets of

2400 meters  @ increasing effort

Rest 3-4 minutes between

 

Notes

Run 15 minutes at an easy pace as warm-up. In the main session try to maintain high performance in each set. Select a starting pace that you are comfortable with from each given time frame and try to increase progressively throughout the set. Keep in mind that each next set should be faster than the previous one so avoid starting too hard, select pace and increase accordingly. 

The recommended pace is:

1st set: 4:20-5:00/km

2nd set: 4:05-4:45/km

3rd set: 3:50-4:30/km

Options

2400 2000 1600 meters @ increasing effort

Activation

A. Mobility flow 

 

B. Resistance bands

 

C. Warm-up

3 rounds of

42 double-unders 

Row, 21 calories

9 burpees to target 

 

Power Clean + Jerk

3×1+3 @ 70% of Max Power Clean

3×1+3 @ 75%

2×1+2 @ 80%

2×1+2 @ 85%

1×1+1 @ 90%

1×1+1 @ 95%

 

Notes

Warm up with an empty barbell and progressively increase weight with sets of 2 power cleans + 2 jerks until you reach 70%. The lifts at 70% are 3 sets of 1 power clean + 3 jerks, at 80% are 2 sets of 1 power clean + 2 jerks. Focus on a powerful pull, an explosive jerk and solid receiving positions. Work on touch & go jerks, immediately go for a power jerk once you load the barbel to the front rack.

 

Conditioning

For time

10.20.30.40.50 reps of

Single-arm dumbbell ground to overhead 22,5/15kg – 50/35lb.

15 toes to bar

 

Notes

Maintain a fast, steady tempo on the ground to overheads, the more technically you perform the lifts the more efficiently you will push through the total volume. The single-arm dumbbell ground to overhead are alternating, switch arm with each rep. On the toes to bar, if you are comfortable with gymnastics, go unbroken, if not, prefer to break from the start into sets eg. 10-5, 8-7 reps that will allow you to keep moving without destroying your arms and/or overly rest during transitions.

Options

22,5/15kg – 50/35lb 15/10kg – 35/25lb

 

Accessory Work – Core strength 

A. Double dumbbell press

4 sets of 8-10 reps 15/10kg – 35/22,5lb

Rest 90 seconds between sets

 

B. 4 sets of 

10 double kettlebell deadlifts 32/24kg – 70/53lb 

20 meters, Farmers carry

Rest as needed between sets

 

B. 5 sets of

15 V sit-ups

30 seconds, hollow hold

15 arch rocks

30 seconds, arch hold

15 high to low plank

 

Options

15/10kg – 35/22,5lb → 12,5/7,5kg – 27,5/15lb → 10/5kg – 22,5/10lb

32/24kg – 70/53lb → 24/16kg – 53/35lb → 20/12kg – 44/26lb

 

Thrusters 

10 reps @ 65%

10 reps @ 70%

10 reps @ 75%

10 reps @ 80%

 

Notes

The goal is to move efficiently with the barbell. There are 4 portions, each one increases load on the bar. Thrusters is an exercise in which you need to keep moving without breaking much and dropping the bar on the ground. Ideally go each portion unbroken for as long as possible, alternatively break (especially the heavier portions) into no more than 2-3 sets with short rest between. Consider that the session is partially a For time workout, perform fast transitions between weight increases yet make sure you rest enough to go for an unbroken set.

   

 

Gymnastics 

For time

30 ring muscle-ups

*Every time you break perform 15 meters handstand walk 

 

Notes

Ideally, go the ring muscle-ups unbroken for as long as possible, break 1-2 reps before you feel you will reach a failed attempt, alternatively make a plan to break into as few manageable sets as possible. Place two marks to create a 7,5 meter distance for the handstand walk, go back and forth this distance every time you break and come down from the rings. Move fast with short and quick steps considering that the less you stay on the handstand position the less you tax your shoulders and upper body.

Options

30 25 20 reps of

Ring muscle-ups chest to bar pull-ups

15 10 meters of handstand walk 2 wall-walks

 

Engine

3 rounds of

Row, 1500 meters 

Ski-erg, 1000 meters

50 GHD sit-ups

 

Notes

Maintain a fast, steady pace on both row and ski with focus on breathing well. Start smoothly and increase your pace with each round up to a really challenging pace in the last one. On the GHD sit-ups try to go unbroken for as long as possible, break 1-2 reps before failure, take a short to minimum rest and continue with the remaining reps. Push the GHD of the last round really hard.

Options

Ski-erg bike-erg run 800 meters 

GHD sit-ups toes to rings sit-ups

Mindset

Leave nothing to chance..

 

Proper planning and  preparation prevents poor performance.

——————————————————-

Swimming workouts

Activation

A. Mobility flow 

 

B. Resistance bands

 

C. Warm-up  

10 rounds of

20 double-unders

4 burpees to plate

 

Hang Squat Clean 

2×2 @ 60%

2×2 @ 70%

2×2 @ 80%

2×1 @ 85%

 

Notes

Warm up with an empty barbell and progressively increase weight with sets of 2-3 reps until you reach 60%. Improve technique and explosiveness. Focus on an explosive pull, a fast drive under the bar and a solid deep receiving position. Rest no less than 90 seconds between sets.

 

Jerk 

3×5 @ 60%

3×3 @ 75%

3×1 @ 90%

 

Notes

Warm up with an empty barbell and progressively increase weight with sets of 3-4 reps until you reach 60%. Improve explosiveness and stability. Focus on an explosive push, a fast drive under the bar and a solid deep receiving position (arms straight and locked out, head forward). Rest no less than 90 seconds between sets.

 

Conditioning

AMRAP 20 Minutes of

8 chest to bar pull-ups 

15 meters, Single-arm dumbbell overhead lunges 22,5/15kg – 50/35lb

8 toes to bar 

15 single-arm overhead squats 22,5/15kg – 50/35lb

 

Notes

The goal is to move constantly and efficiently for the total volume. Maintain a steady pace for the biggest part of the workout, 15+ minutes, and then start pushing harder shortening your transitions to go for the strong finish. Go the chest to bar pull-ups (ideally butterfly technique, alternatively kipping) and the toes to bar unbroken. Break the lunges into 2×7,5 meter unbroken distances, move steadily with focus on a solid overhead position (one dumbbell overhead, one dumbbell front rack). Perform the overhead squats with whichever arm you want, yet have in mind that you need to divide appropriately the volume between the two arms if you want to keep moving efficiently.

Options

22,5/15kg – 50/35lb 15/10kg – 35/25lb

 

Accessory Work

A. 4 sets of

8 double dumbbell power cleans 25/17,5kg – 55/40lb

15 meters, Front rack carry

8 double dumbbell squat cleans 

Rest as needed between sets

 

B. 4 sets of

8-10 Arnold presses 15/10kg – 35/22,5lb 

10-12 tricep kickbacks 

Rest as needed between sets

 

Options

25/17,5kg – 55/40lb → 20/12,5kg – 45/27,5lb → 15/10kg – 35/22,5lb → 12,5/7,5kg – 27,5/15lb → 10/5kg – 22,5/10lb

 

Strength/Gymnastics

For form

10 rounds of

30 double-unders

4 parallettes handstand push-ups

3 sandbag cleans 70/50kg – 155/110lb.

 

Notes

Focus on proper form and full range of motion. Go the double-unders and the parallettes handstand push-ups (wooden) unbroken. On the sandbag cleans maintain a steady, tempo with focus on strongman mechanics. Perform smooth transitions between exercises that will allow you to move efficiently with focus on quality of movements

Options

Parallettes plates deficit regular handstand push-ups

Sand-bag cleans barbell power cleans 

 

Engine

A. 3 sets of

Row 350 meters @ slow – medium – high pace

Rest 2 minutes between sets

 

B. 4 sets of

Row 800 meters @ free rate

Rest 3 minutes between sets 

 

Notes

This session consists of 2 parts. Row 3 sets of 350 meters, start the 1st set at slow pace, go the 2nd at medium pace and finish in the 3rd with a fast pace, rest 2 minutes between sets. In the second part go for 4 sets of 800 meters with free rate of strokes, and a goal pace at 2km PR pace. Keep in mind that fewer strokes need more power, more strokes need more cardio endurance.

Activation

A. Mobility flow 

 

B. Resistance bands

 

C. Warm-up

2 rounds of

Run, 400 meters 

12 calories, Assault bike

8 burpees to target 

 

Back Jerk + Overhead Squat

2×3+1 @ 60%

2×3+1 @ 65%

2×2+1 @ 70%

2×2+1 @ 75%

1×1+1 @ 80%

1×1+1 @ 85%

 

Notes

Warm up with an empty barbell and progressively increase weight with sets of 2 back jerks + 2 overhead squats until you reach 60%. The lifts at 60% are 2 sets of 3 back jerks + 1 overhead squat, at 80% are 1 back jerk + 1 overhead squat. Use racks or high blocks. Focus on an explosive jerk (snatch grip width) and a solid receiving position. 

 

Conditioning

17.3 Open

Prior to 8:00, complete: 

3 rounds of

6 chest-to-bar pull-ups

6 squat snatches 43/29kg – 95/65lb

Then, 3 rounds of

7 chest-to-bar pull-ups

5 squat snatches 61/43kg – 135/95 lb.

*Prior to 12:00, complete 3 rounds of

8 chest-to-bar pull-ups

4 squat snatches 83/61kg – 185/135lb

*Prior to 16:00, complete 3 rounds of

9 chest-to-bar pull-ups

3 squat snatches 102/70kg – 225/155lb

*Prior to 20:00, complete 3 rounds of

10 chest-to-bar pull-ups

2 squat snatches 111/79kg – 245/175lb

Prior to 24:00, complete 3 rounds of

11 chest-to-bar pull-ups

1 squat snatch 120/83kg – 265/185lb

*If all reps are completed, time cap extends by 4 minutes.

 

Notes

https://games.crossfit.com/workouts/open/2017/3

 

Accessory Work

A. Barbell glute bridge

4 sets of 5 reps @ As heavy as proper form allows

Rest as needed between sets 

B. 3 sets of 

9 D-ball hug squats 70/40kg – 150/100lb

15 meters, D-ball hug carry

6 double kettlebell shoulders to overhead 32/24kg – 70/53lb

Rest as needed between sets

 

Options

32/24kg – 70/53lb → 24/16kg – 53/35lb → 20/12kg – 44/26lb

D-ball → sandbag

70/40kg – 150/100lb → 45/30kg – 100/70lb

 

Strongman

5 sets of

AMRAP 60 seconds of

Yoke carry 200/130kg – 440/280lb.

Rest 1 minute between sets

 

Notes

Build up progressively increasing weight on the yoke with sets of 5 meter distances. In the main session carry the yoke constantly for each given set of 60 seconds. Mark a 10-meter distance to go back and forth. Each 2,5 meters is 1 rep.

Options

Yoke carry barbell back rack carry

 

Strength/Gymnastics

For time

Bike-erg, 1000 meters 

20 double dumbbell step-ups over 30/20kg – 65/45lb

10 rope climbs 

Bike-erg, 500 meters 

10 double dumbbell step-ups over 30/20kg – 65/45lb

5 rope climbs 

 

Notes

This workout has two volumes of the same exercises. Go the first volume at a steady, manageable pace and push harder the second volume. Go the first bike at a fast yet manageable pace, break the step-overs into no more than 2-3 sets with short rest between. Go the second bike at a faster and near max effort pace and push the step-overs unbroken for as long as possible. On the rope climbs make sure you move technically, smoothly and efficiently throughout the session.

Options

Bike-erg row (half distance)

30/20kg – 65/45lb 22,5/15kg – 50/35lb

 

Engine

Ski-erg, 2km

Run, 4km

Ski-erg, 2km

 

Notes

The ski-erg and the run are supported by dissimilar muscle groups. Make sure you move on both movements the best you can. Maintain a steady pace throughout the session at 70-75% of max effort.

Options

Ski-erg row

REST DAY