Friday 1st May

CrossFit Proficient – WOD

Warm-up

(No Measure)

Complete in any order:

20 Cal Row

200m Run

100 Singles

50m Walking Lunges

25 Half Burpees

Strength

A: Push Press (All Levels: Establish new 3 rep max)

Conditioning

Metcon (AMRAP – Reps)

Alternating EMOM x 15 minutes

Minute 1: 35 seconds for max reps, wall balls 20/14lb

Minute 2: 35 seconds for max reps, power snatch @ 65%

Minute 3: 35 seconds for max reps, toes to bar

Thursday 30th April

CrossFit Proficient – WOD

Warm-up

(No Measure)

6min AMRAP:

30sec Bottom of Squat Mobilization

10 Russian Walking Lunges

5 Pike Squats

5 KB SDHP

5 KB Goblet Squats

Strength

A: Back Squat (3-3-3-3-3-3)

Beginner: 6 x 3

– Add load as technique allows

Intermediate: 2 to 3 reps @ 85-90%, totalling 8 to 12 reps

Advanced:

1) 1 to 2 reps @ 90%+, totalling 8 to 10 reps

2) 1 x AMRAP in 20 seconds @ 80%

– Rest 2 minutes –

1 x AMRAP in 40 seconds @ 80%

Conditioning

B: Metcon (Time)

5 rounds for time:

5 Deadlifts 140/100kg

10 Box jumps 24/20”

(Time cap: 10 minutes)

Wednesday 29th April

CrossFit Proficient – WOD

Warm-up

(No Measure)

1:30sec – Skipping

1:30sec – 5 reps Superman, 5 reps Hollow Rocks (alternating exercises)

1:30sec – 5 reps Hanging Knee Raises, 5 reps V Ups (alternating exercises)

1:30sec – 5 reps Below Parallel Squats, 5 reps Shoulder Press (alternating exercises)

Skill

Kipping knees to elbows / toes to bar

A: Knees To Elbow

A: Toes-To-Bar

Conditioning

B: Metcon (AMRAP – Rounds and Reps)

5 minute AMRAP:

21 Thruster 42.5/30kg

15 Burpees over the bar

9 Toes to bar

– Rest 2 minutes –

C: Metcon (AMRAP – Rounds and Reps)

5 minute AMRAP:

21 Toes to bar

15 Thrusters 50/35kg

9 Burpees over the bar

– Rest 2 minutes –

D: Metcon (AMRAP – Rounds and Reps)

5 minute AMRAP:

21 Burpees over the bar

15 Toes to bar

9 Thrusters 60/40kg

Tuesday 28th April

CrossFit Proficient – WOD

Warm-up

(No Measure)

Run 400m

50 KB Swings

50m Toy Soldiers

50 Ring Rows

( break up reps / m as needed)

Strength

A: Deadlift (5-5-5-5-5)

Beginner: 5 x 5

– Add load as technique allows

Intermediate: 2 to 4 reps @ 80-85%, totalling 10 to 15 reps

Advanced:

1) 2 to 3 reps @ 85-90%, totalling 12 to 15 reps

2) AMRAP in 60 seconds @ 75%

Conditioning

B: Metcon (15 Rounds for reps)

Alternating EMOM x 15 minutes:

Minute 1: 35 seconds for max reps, C2B pull-ups

Minute 2: 35 seconds for max reps, power clean @ 65% 1RM

Minute 3: 35 seconds for max reps, ring dips

Monday 27th April

CrossFit Proficient – WOD

Warm-up

(No Measure)

4 rounds of*:

10 Star Jumps

8 Mountain Climbers

6 Squats

4 Push Ups

* every minute complete 2 Burpees

Skill

A: Double-Unders

B: Barbell Cycling

Conditioning

Rest 3mins between A and B

A: CrossFit Games Open 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#

B: CrossFit Games Open 11.3 (AMRAP – Rounds and Reps)

5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#

Saturday 25th April

CrossFit Proficient – WOD

ANZAC DAY
Gold Coin Donation to Legacy

Warm-up

Attend Dawn Service

Mobility

– Achilles pulling of axis / collapsing arch in the foot

– barbell calf soft tissue work

– band distracted ankle capsule stretch

– banded hip flexor stretch

https://youtu.be/1KNZsE0RSzY

https://youtu.be/MZDXc_hLvf4

Conditioning

Wood (Time)

5 Rounds for time of:

400m Run

10 Burpee Box Jumps, 24″

10 Sumo-Deadlift High-Pull. 95#

10 Thrusters, 95#

Rest 1 Minute
In honor of Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, died on May 23, 2011
To learn more about Wood click here

Partner Wood (Time)

6 Rounds for time of:

200m Relay

10 Burpee Box Jumps, 24/20″

10 SDHP, 40/30kg

10 Thrusters, 40/30kg

Rest 30sec

*Only one person can work at a time.

Friday 24th April

CrossFit Proficient – WOD

Warm-up

(No Measure)

3 Rounds of:

10 Push Ups

5 Sit Ups

5 Pike Squats

10 Star Jumps

Strength

A: Push Press (3-3-3-3-3-3)

Beginner: 6 x 3

– Add load as technique allows

Intermediate: 2 to 3 reps @ 85-90%, totaling 8 to 12 reps

Advanced:

1) 1 to 2 reps @ 90%+, totaling 8 to 10 reps

2) 1 x AMRAP in 20 seconds @ 80%

– Rest 2 minutes –

1 x AMRAP in 40 seconds @ 80%

Conditioning

B: Metcon (AMRAP – Reps)

Alternating EMOM x 15 minutes

Minute 1: 25 seconds for max reps, wall balls 9/6kg

Minute 2: 25 seconds for max reps, power snatch @ 60%

Minute 3: 25 seconds for max reps, toes to bar

Thursday 23rd April

CrossFit Proficient – WOD

Warm-up

(No Measure)

100 Singles, then 5 mins of:

Ring Rows

Clean High Pulls

Crab Walk

V-Ups

(Any order, as many reps of each movement as needed, keep moving)

Skill

A: Muscle-ups

B: Metcon (No Measure)

For skill: Alternating EMOM x 20:

Minute 1: 3-5 Straight leg C2B pull-up (Alternative: Kipping ring row)

Minute 2: 5-7 MU Transitions

Minute 3: 5-7 Sit-ups (fast!)

Minute 4+5: Warm up to hang power clean weight

Conditioning

C: Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP:

3 Muscle-ups (Alternative: 6 Ring dips OR 9 Push-ups)

7 Hang power clean 80/55kg

12 Box jumps 24/20″

Wednesday 22nd April

CrossFit Proficient – WOD

Warm-up

(No Measure)

200m Run, then “Bring Sally Up” Squats

Strength

A: Back Squat (5 x 5)

Beginner

5 x 5

– Add load as technique allows

Intermediate

2 to 4 reps @ 80-85%, totaling 10 to 15 reps

Advanced

1) 2 to 3 reps @ 85-90%, totaling 12 to 15 reps

2) AMRAP in 60 seconds @ 75%

Conditioning

B: Metcon (Time)

4 rounds for time:

10 Front rack lunges 70/50kg

7 Shoulder to Overhead 70/50kg

10 Chest to bar pull-ups (Alternative: 10 Ring rows)

(Time cap: 12 minutes)

Tuesday 21st April

CrossFit Proficient – WOD

Warm-up

(No Measure)

10 Burpees, then 4 Rounds of:

6 Tuck Jumps

4 KB SDHP

2 KB Goblet Squats

Skill

A: Double-Unders

Conditioning

B: Metcon (8 Rounds for reps)

8 x 90 seconds on : 90 seconds off:

12 KB Snatch, alternating arms 24/16kg

8 Burpee box jump overs 24/20″

Max rep double unders

– Each round should be a max effort