CategoriesAthletes members

Athletes 22/02/2021 – 28/02/2021

Activation

A. Mobility flow 

   

B. Resistance bands  

  

C. Warm-up    

5 rounds of 

9 calories, Assault bike

7 burpees 

   

Hang Power Snatch 

2×2 @ 65%

2×2 @ 70%

2×2 @ 75%

2×2 @ 80%

 

Notes

Warm up with an empty barbell and progressively increase weight with sets of 2 reps until you reach 65%. Improve power and stability. Focus on a solid hang position and a powerful pull. Rest no less than 90 seconds between sets.

 

 

Squat Snatch

1×2 @ 65%

1×2 @ 70%

1×2 @ 75%

2×1 @ 80%

2×1 @ 85%

2×2 @ 90%

 

Notes

Warm up with an empty barbell and progressively increase weight with sets of 2-3 reps until you reach 65%. Improve technique and explosiveness. Focus on a technical pull, a fast drive under the bar and a solid deep receiving position. Rest no less than 90 seconds between sets, no more than 10 seconds between lifts.

 

 

Conditioning – OPEN 15.5

For time

27.21.15.9 reps of

Row, calories

Thrusters 43/30kg – 95/65lb

Cap: 10 minutes 

 

Notes

https://games.crossfit.com/workouts/open/2015#workoutsTab5

Options

43/30 30/20kg

 

Accessory Work – Core Strength

A. Double dumbbell incline bench press

4 sets of 8-10 reps 20/15kg – 45/35lb

Rest 90 seconds between sets

 

B. GHD back extensions

4 sets of 12 reps 

Rest 90 seconds between sets

 

C. Core

5 sets of

20 L hang flutter kicks

10 toes to rings

Rest as needed between sets

 

Options

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

5 → 3 rounds of

 

Back Squat

2×5 @ 70%

2×3 @ 75%

2×2 @ 80%

3×1 @ 85%

1×10 @ 60%

 

Notes

Build up with sets of 3 reps until you reach 70%. Improve form and stability. Rest no less than 2 minutes between sets. The high-rep set allows you to finish the session with focus on consistency and tempo. 

 

Gymnastics

For form

10 rounds of

4 ring muscle-ups

12 GHD Sit-ups

 

Notes 

Focus on proper form and full range of motion. Go each exercise unbroken, perform smooth transitions between exercises that will allow you to do that. The goal is to move steadily through the total volume achieving equal performance-time in each round.

Options

4 3 2 reps of

Ring muscle-ups chest to rings pull-ups

GHD sit-ups weighted sit-ups (plate overhead)

 

Engine 

10 sets of

AMRAP 3 Minutes of

70 double-unders

21 calories, Assault Bike

Max reps, Burpees to target 

Rest 1 minute between sets 

Rest 3 minutes after set no.5

 

Notes

You have to perform a total volume of 10 sets with 1 minute rest between, each set is a 3-minute AMRAP. Once you complete the 5th set rest for 3 minutes, then continue in the same (1 minute rest) format. In each set move fast through the couplet. Go the double-unders unbroken, if you break immediately continue with the remaining reps. On the Assault bike maintain a tempo at 70+/63+ RPM and push fast through the cals then go straight to the max-rep attempt. Maιntain a fast yet sustainable tempo on the burpees to target that will allow you to keep moving steadily until the last second. Mark or create a designated target (e.g pull-up bar) 15cm – 6” above your extended arm for the burpees.

Options

Assault bike → row

Activation

A. Mobility flow 

 

B. Resistance bands

 

C. Warm-up

Run, 3 minutes 

Then

5 rounds of

1x Cindy

30 double-unders

 

Hang Power Clean 

2×2 @ 60%

2×2 @ 65%

2×2 @ 70%

2×2 @ 75%

 

Notes

Warm up with an empty barbell and progressively increase weight with sets of 2 reps until you reach 60%. Improve power and stability. Focus on a solid hang position and a powerful pull. Rest no less than 90 seconds between sets.

 

 

Squat Clean

1×2 @ 50%

1×2 @ 60%

1×2 @ 70%

2×1 @ 80%

2×1 @ 85%

3×1 @ 90%

 

Notes

Warm up with an empty barbell and progressively increase weight with sets of 2-3 reps until you reach 50%. Improve technique and explosiveness. Focus on a technical pull, a fast drive under the bar and a solid deep receiving position. Rest no less than 90 seconds between sets, no more than 10 seconds between lifts.

 

 

Conditioning

AMRAP 20 Minutes of

60 handstand push-ups

60 chest to bar pull-ups

60 box-jump overs 60/50cm – 24/20”

60 single arm dumbbell snatches 22,5/15kg – 50/35lb

 

Notes

The goal is to move steadily through the workout and if possible push harder as you reach the finish. Break the handstand push-ups and chest to bar pull-ups into big manageable sets with short to minimum rest between. On the box-jump overs and single arm dumbbell snatches move steadily at a fast yet sustainable pace. Ideally go the box-jump overs touch & go, make sure your tempo allows you to do that efficiently. The snatches are alternating, prefer to perform the transitions in mid-air for extra speed. Ideally, once you have completed the biggest part of the AMRAP, 15+ minutes, start pushing harder, attempt to go unbroken for as long as possible, breaking 1-2 reps before muscle failure and shorten even more the transitions between exercises.

Options

Handstand push-ups push-ups hand release 

Chest to bar pull-ups pull-ups 

22,5/15kg – 50/35lb 15/10kg – 35/25lb

 

Accessory Work

A. Barbell front rack step up

4 sets of 12 reps (6 each leg) As heavy as proper form allows

Rest 90 seconds between sets

 

B. 3 rounds of

8 double dumbbell seated presses 15/10kg – 35/22,5lb

12 dumbbell bench hip thrusts 

8 double dumbbell prone row

Rest as needed between sets

 

Options

15/10kg – 35/22,5lb → 10/5kg – 25/10lb

 

Barbell Cycling 

For form

30 muscle snatches 37/25kg – 80/55lb

30 no touch power snatches 43/30kg – 95/65lb

30 power snatches 52/37kg – 115/80lb

 

Notes

Consider this as a For time workout but make sure your main focus is on proper form and quality. The load increases yet each next movement can be performed consistently more easily so your effort should remain the same. Ideally, go unbroken for as long as proper form allows, make sure you utilise your legs and keep a proper form and a solid posture as you execute the lifts. Especially, on the no touch power snatches focus on driving the barbell to the ground smoothly and with control so as not to tax your back. Alternatively break into big, manageable sets that will ensure a fast, sustainable tempo.

 

Gymnastics

For form

5 rounds of

10 strict pull-ups

2 rope climbs

 

Notes

Focus on proper form and full range of motion. Ideally go the strict pull-ups unbroken, alternatively break each round into a big and a smaller set with short rest between. On the rope climbs ascend efficiently by finding solid footings and squatting on the rope so as to preserve your grips and upper body as much as possible. Descend smoothly by sliding down, extending and jumping.

Options

10 8 6 reps of

Strict pull-ups 

2 1 rep of

Rope climbs

 

Engine

A1. Run, 15 Minutes @ easy pace

 

A2. 4 sets of

Run, 1600 meters @ increase pace with each set

Rest 3 minutes between sets 

 

Notes

Warm up by running 15 minutes at an easy pace. In the main session run 4 sets of 1600 meters increasing effort with each set. Base your pace on the following setup: 1st set 4:15/km, 2nd set 4:10/km, 3rd set 4:05/km, 4th set 4:00/km. Cool down by jogging for 5 minutes at very easy pace.

Options

1600 1200 meters @ given paces

Activation

A. Mobility flow 

 

B. Resistance bands

 

C. Warm-up

750 meters, Row

25 down-ups

500 meters, Row

25 down-ups

 

Power Snatch 

Daily Max

Then.

5×1 @ 90%

 

Notes

Build up to a heavy lift of the day. Warm up with an empty barbell and continue with sets of 3 reps < 70%, 2 reps < 82% and a few single lifts > 82%. Then drop down to 90% and go for 5 solid single lifts. Focus on power and stability. Rest no less than 90 seconds between lifts.

 

Power Clean

Daily Max

Then, 

3×1 @ 90%

 

Notes

Build up to a heavy lift of the day. Warm up with an empty barbell and continue with sets of 3 reps < 70%, 2 reps < 82% and a few single lifts > 82%. Then drop down to 90% and go for 3 solid single lifts. Focus on power and stability. Rest no less than 90 seconds between lifts.

 

Conditioning

A. AMRAP 7 Minutes of

7 toes to bar

7 deadlifts 124/82kg – 275/180lb

7 burpees over bar 

 

Rest 3 Minutes

 

B. AMRAP 7 Minutes of

7 toes to bar 

7 hang power cleans 61/43kg – 135/95lb

7 burpees over bar 

 

Notes

Try to achieve maximum performance in both parts. The key is the transitions. Ideally, go each exercise unbroken and make sure you keep your transitions between exercises fast and equal throughout the workout. Alternatively break the deadlifts into a big and a smaller set with short to minimum rest between. Move fast and steadily through the biggest part of the workout and, if possible, push harder as you reach the end by going unbroken and shortening the transitions even more. Same applies for the second part.

Options

A. 124/82kg – 275/180lb 102/70kg – 225/155lb

B. 61/43kg – 135/95lb 52/37kg 115/80lb

 

Accessory Work – Core strength 

A. Single leg kettlebell deadlift

4 sets of 16 reps (8 each leg) 24/16kg – 53/35lb

Rest 90 seconds between sets

 

B. 3 sets of 

10 double kettlebell gorilla row 20/12,5kg – 45/27,5lb

20 meters double kettlebell overhead carry

Rest as needed between sets

 

C. 3 sets of

60 seconds, Hollow hold

30 seconds, Left side plank hold

30 seconds, Right side plank hold

30 seconds, Plank hold

30 seconds, Arch hold

 

Options

24/16kg – 53/35lb → 20/12kg – 44/26lb → 16/8kg – 35/18lb 

 

Back Squat

ΕΜΟΜ 10 Minutes of

3 reps @ 70%

 

Notes

Build up to 70% with sets of 2 reps. Work for 10 minutes, in each minute perform 3 back squats and rest until the next minute starts once again. Be consistent, focus on proper form, a rock solid bottom position and a steady tempo.

   

 

Gymnastics 

For form

10 rounds of

3 strict ring muscle-ups 

6 strict handstand push-ups

 

Notes

Same format as on Monday. Focus on proper form and full range of motion. Go each exercise unbroken, perform smooth transitions between exercises that will allow you to do that. The goal is to move steadily through the total volume achieving equal performance-time in each round.

Options

3 2 1 rep of

Strict ring muscle-ups assisted strict ring muscle-ups (parted or coach)

6 5 4 reps of

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

*Choose a number of reps that you can perform unbroken while fresh

 

Engine

3 sets of

120/90 calories, Row

80/60 calories, Ski-erg

40 burpee box-jumps 60/50cm – 24/20”

*Start a new set every 15 minutes

 

Notes

This workout has a total duration of about 40-45 minutes. Try to achieve high performance in each set. Go the row at 1250+cal/h for men — 980+cal/h for women and the ski at 1150+cal/h for men — 930+cal/h for women, on the burpee box jumps maintain a steady sustainable pace that will allow you to keep moving steadily and continuously.

Option

Ski-erg run, 400 meters 

Mindset

You should not aim at reaching at the top, you should aim at proving that you belong there…

“A champion is one who is remembered. A legend is one who is never forgotten.” Matshona Dhliwayo 


 

Swimming Training

 

Press the above link to visit our swimming programs. Select one of the 3 training schedules depending on your performance level.

Swimming workouts

Activation

A. Mobility flow 

 

B. Resistance bands

 

C. Warm-up  

3 rounds of

40 double-unders

20 calories, Row

10 burpees 

 

Squat Snatch

1×2 @ 70%

1×2 @ 75%

1×2 @ 80%

1×1 @ 85%

1×1 @ 90%

1×1 @ 95%

 

Notes

Warm up with an empty barbell and progressively increase weight with sets of 2-3 reps until you reach 70%. Improve technique and explosiveness. Focus on a technical pull, a fast drive under the bar and a solid deep receiving position. Build your confidence on the heavy single lifts. Rest no less than 90 seconds between sets, no more than 10 seconds between lifts.

 

Snatch Pull

3×2 @ 90% 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

For time

3 rounds of

24 single arm dumbbell thrusters 22,5/15kg – 50/35lb

24 chest to bar pull-ups

Into

3 rounds of

12 single arm devils press 22,5/15kg – 50/35lb

12 bar muscle-ups

 

Notes

This workout consists of 2 consecutive couplets. The load of the dumbbell exercises will be lighter than you are used to since both are single dumbbell exercises, that will allow you to move faster. Go the thrusters with 12 reps with the right arm and 12 reps with the left arm, the devilis presses are alternating, switch arms as you leave the dumbbell on the ground. Move steadily through each couplet with focus on smooth and short transitions between exercises. Ideally go the gymnastic exercises unbroken, alternatively break into a big and a smaller set with short to minimum rest between. 

Options

22,5/15kg – 50/35lb 15/10kg – 35/25lb

Chest to bar pull-ups pull-ups 

Bar muscle-ups chest to bar pull-ups

 

Accessory Work

A. 3 sets of 

8 double kettlebell snatches 20/12kg – 44/26lb

10 double kettlebell shoulders to overhead

Rest 90 seconds between sets

 

B. 3 sets of

10 double dumbbell Zottman curls 10/5kg – 22,5/10lb 

16 dumbbell tricep kick backs (8 each arm)

 Rest 90 seconds between sets

 

Options

A. 20/12kg – 44/26lb → 16/8kg – 35/18lb

B. 10/5kg – 22,5/10lb → 7,5/2,5kg – 15/5lb

 

Strength/Gymnastics

For form 

40 meters, Handstand walk

40 double dumbbell step-overs 22,5/15kg – 50/35lb, 60/50cm – 24/20”

40 meters, Handstand walk 

40 meters, Double dumbbell front rack lunges 22,5/15kg – 50/35lb

 

Notes

Focus on proper form and quality of movements. Break the handstand walk and front lack lunges into 10-meter unbroken distances. On the handstand walk move fast through each distance with quick steps and proper handstand form (toes pointing high, arms lockout, hollow position), take short yet adequate rest between distances to achieve that. Break the step-ups into big, manageable sets with short rest between. The front rack lunges is where you should show consistency, achieve a solid front rack position and move steadily and unbroken through each distance.

Options

40 30 20 meters* of 

Handstand walk 4 wall-walks 

22,5/15kg – 50/35lb 15/10kg – 35/25kg

*Go with 40 meters if you can go 10 unbroken meters while fresh.

 

Engine

A1. Row 4 minutes using the warm up routines

 

A2. 2 sets of

Row,  500 meters @ 20 strokes

Rest 2 minutes between sets 

 

B1. Row, 3000 meters @ 20 strokes/minute

Rest 3 minutes

 

B2. Row, 2000 meters @ 22 strokes/minute

Rest 3 minutes 

 

B3. Row, 1000 meters @ 24 strokes/minute 

 

Notes

Row 4 minutes at light pressure using the warm up routines (1st minute only arm pulls, 2nd only leg pulls, 3rd and 4th minute regular rowing) and continue with 2 sets of low-stroke rate as warm up. The goal in the main session is to efficiently increase your strokes and pace with each part. In the B1 part keep steady 20 strokes and try to achieve a 2km PR pace +18 seconds, in the B2 part 22 strokes and 2km PR pace +16 seconds and in the B3 part 24 strokes and 2km PR pace + 10 seconds. Cool down by rowing 4 minutes at very light pressure.

Activation

A. Mobility flow 

 

B. Resistance bands

 

C. Warm-up

3 Minutes of

20 double-unders

20 mountain climbers

Then,

3 Minutes of

10 down-ups

10 calories, Assault bike

 

Squat Clean

1×2 @ 55%

1×2 @ 65%

1×2 @ 75%

1×1 @ 85%

1×1 @ 90%

1×1 @ 95%

 

Notes

Warm up with an empty barbell and progressively increase weight with sets of 2 reps until you reach 55%. Improve technique and explosiveness. Focus on a technical pull, a fast drive under the bar and a solid deep receiving position. Build your confidence on the heavy single lifts. Rest no less than 90 seconds between sets, no more than 10 seconds between lifts.

 

Conditioning

OPEN. 16.4

Complete as many rounds and reps as possible in 13 minutes of:

55 deadlifts 102/70kg – 225/155lb

55 wall-ball shots 9/6kg – 20/14lb

55-calorie row

55 handstand push-ups

 

Notes

https://games.crossfit.com/workouts/open/2016#workoutsTab4

 

Accessory Work

A. Work to a max height box jump 

 

B. 4 sets of 

10 single arm dumbbell squat clean jerks 25/17,5kg – 55/40lb

20 meters,  Dumbbell overhead lunges 

Rest as needed between sets

*switch arm with each set

 

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

 

Push Press

4×4 @ 85%

 

Notes

Warm up with an empty barbell and progressively increase weight with sets of 3-4 reps until you reach 85%. Improve power and stability. Make sure you utilise your legs at their fullest, focus on a powerful push, a full overhead lockout and smooth rebounding on the shoulders. Ideally go with touch and go reps.

 

Max Effort

AMRAP 3 Minutes of

30/23 calories, Assault bike

Max reps, Ring muscle-ups

 

Notes

This is a sprint, make sure you give it all you got. Move explosively on the rower, maintain a fast pace and push fast through the total calories. Then, shortly catch your breath and go for a big set of muscle-ups, go unbroken for as long as possible, break only 1-2 reps before you feel like reaching muscle failure.

Options

7 5 3 reps of

Ring muscle-ups chest to rings pull-ups

 

Engine

1000 meters @ 5’’00”-6’00”/km

1000 meters @ 4’50”-5’50”/km

1000 meters @ 4’40”-5’40”/km

1000 meters @ 4’30”-5’30”/km

1000 meters @ 4’20”-5’20”/km

1000 meters @ 4’10”-5’10”/km

1000 meters @ Max effort

 

Notes

Run a total distance of 7000 meters. When competing against others its important to be able to finish strong after a long run and that is what we want to work in this one. Increase pace in each 1000 meter distance (select a pace depending on your level), progressively increase your heart and respiratory rate and when you reach the last 1000 meters push your limits (near the VO2 max) and go for the strong finish. 

Options

1000 800 600 meters @ given paces

Yoga flow

 

Rest your body, ease your mind…