23/1/2019 CFNL WOD

Strength:
Deadlift
3 reps E3MOM for 9 mins @ 85/90/90% 1RM
Max Reps on final set
Try to complete all reps even if they are not unbroken

Pre WOD:
Split jerk: Getting your feet out from under your hips

WOD 1:
Every 1 min for 10 mins, alternating between:
16/12 Row Calories
2 Split Jerks, 85% 1RM (from rack)

WOD 2:
For time:
21 Sumo Deadlift High-pulls, 60/42.5 kg
1 Bear Crawl, 10 m
15 Sumo Deadlift High-pulls, 60/42.5 kg
2 Bear Crawls, 10 m
9 Sumo Deadlift High-pulls, 60/42.5 kg
3 Bear Crawls, 10 m

Assistance Work:
Bird Dog
10sec on 5 secs off x 10 each side

22/1/2019 CFNL WOD

Strength:
Bench Press (deload)
5 reps E2MOM @ 65% for 6mins

WOD:
‘Tabata Something else’
Tabata Pull-up
Tabata Push-up
Tabata AbMat Sit-up
Tabata Air Squat

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
There is no rest between the tabatas
Tabata score is the total reps performed in all of the intervals.

Assistance Work:
Shoulder external rotations 2.5/1.25kg
3 sets 8-15 reps
Slow controlled tempo
Perform lying on your side (keep elbow against body)

21/1/2019 CFNL WOD

Week 1 of strength program starts today!!
Strength WOD:
Front Squat
8/8/6 reps E2MOM for 6mins
@ 75/75/80%
Max Reps on final set

PreWOD:
How to cycle Squat Cleans

WOD 1:
For time:
15 Squat Cleans, 45/30 kg
8 Strict Handstand Push-ups
15 Double Unders
12 Squat Cleans, 45/30 kg
8 Strict Handstand Push-ups
15 Double Unders
9 Squat Cleans, 45/30 kg
8 Strict Handstand Push-ups
15 Double Unders
3 Squat Cleans, 45/30 kg
8 Strict Handstand Push-ups
15 Double Unders
(11min cap)

WOD 2:
For time:
80 Double Unders
20 Box Jump Overs, 24/20 in
30 Push Press, 40/30 kg
80 Double Unders
(8min cap)

20/1/2019 CFNL Member WOD Sunday

Power 1:
DB or KB Chest Press
Tempo 3-3-0-1
Increase weight from week 2
5 reps every 2 mins for 6 mins
Focus is on sticking to the tempo!

Power 2:
Ring Dips
Tempo 4-1-0-1
3-5 Reps Every 90secs for 6mins
Focus is on sticking to the tempo and speed from the bottom to the top of the movement.

WOD:
‘Banos, The bearded warrior WOD’
Buy in..
20 deadlift @85% 1RM

3 rounds
15 burpee TTB
15 OHS @60%

Buy out
30 overhead lunges with 1 x Dumbbell 22.5/15kg
(switch arms every 6 reps)

Assistance Work:
Leg Curls on Rower
3 x 10-20 Medium tempo (2-0-2-0)
Rest 60 secs

19/1/2019 CFNL WOD

Power WOD 1:
Front Squat
@ 70% 1RM
5 reps every 2mins for 6mins
Tempo:3-3-0-1

Then..

Power WOD 2:
Standing Broad Jumps (continuous)
Holding 2 x 10/5kg DB by your side (scale appropriately)
5 rounds: 10 secs on , 50secs off
The goal is to go for distance rather then reps,so jump as far as possible each time. When you land immediately descend into squat ready to explode into next jump.

Team WOD:
0-8mins..
2 Man Barbell Farmers Carry 100/70kg
(20m Forward,20m backwards equals 2 reps).
At the end of every 40m complete
10 syncro Burpess (equals 10 reps,not 20)
8-16mins
Partner A Calorie Row
Partner B Dead Hang (use band if unable to hold for at least 20secs)
Switch when person B drops off bar
Score total calories
Overall score is section A reps plus section B calories

Core:
Deadbug extending alternate arm and leg
3 x 10-20reps rest 45sec
Focus as always is on breathing correctly and drawing in navel on movement (during exhale)

18/1/2019 CFNL WOD

Power 1:
Push Press
@ 70% 1RM of Strict Press Tempo 3-1-0-3
5 reps every 2 mins for 6 mins
Pause at the bottom of the
dip on each rep (to remove the help of the stretch shortening cycle) and also after each rep

Power 2:
Deficit HSPU (2-4 Inches)
Tempo 4-1-0-1
3-5 Reps Every 90secs for 6mins
Choose the max height that still allows you to complete the reps, if possible,increase height from last week.
Focus is on the speed from the bottom to the top of the movement.
You can scale this movement using a Box and still perform deficit reps

WOD 1:
5 rounds, each round for time, of:
7 Strict Press, 80% 1RM
10 Pistols
Handstand Walk, 10 m
Rest 30 secs between each round.
Record total time of all 5 rounds including rest periods
Athletes need to scale this appropriately so that they are completing the rounds fast i.e under 2mins

WOD 2:
For time:
42 Double Unders
14 Handstand Push-ups
14 Power Cleans, 75% 1RM
14 Alt. Dumbbell Snatches, 22.5/15 kg
42 Air Squats
(8min cap)
This is meant to be fast and furious!!

Core:
Tabata Windscreen Wipers

16/1/2019 CFNL WOD

Power 1:
Good Mornings
Add 5/2.5kg more from last week
Focus on speed!
5 eps every 2 mins for 6 mins
Tempo:3-1-0-3

Power 2:
Weighted Hip Thrusts (extensions in supine position off a bench or Box)
3 sets 3 reps at Tempo:4-1-0-1
Add 5/2.5kg more then last week
Rest 90-120 secs
Partner up to help you get in and out of the movement.

WOD 1:
CrossFit Games Open 12.2

As many reps as possible in 10 mins of:
30 Snatches, 35/25kg
30 Snatches, 60/35kg
30 Snatches, 75/45kg
Max reps in time remaining, Snatch, 95/54kg

WOD 2:
‘Karen’

For time:
150 Wall Balls, 9/6kg, 10/9 ft

15/1/2019 CFNL WOD

Power 1:
DB or KB Chest Press
Tempo 3-3-0-1
Increase weight from week 2
5 reps every 2mins for 6 mins
Focus is on sticking to the tempo!

Power 2:
Ring Dips
Tempo 4-1-0-1
3-5 Reps Every 90secs for 6mins
Focus is on sticking to the tempo and speed from the bottom to the top of the movement.

14/1/2019 CFNL WOD

Power Program:
Rest day

WOD 1:
4 rounds for time of:
8 Push Jerks, 75% Push Jerk 1RM
35 Double Unders
(10min cap)
No Racks allowed

WOD 2:
Every 1 min for 6 mins, alternating between:
14 Deadlifts, 1x bodyweight
Handstand Walk, 10 m

WOD 3:
For time:
Run, 500 m
10 Single Arm Dumbbell Clean And Press,1 x 22.5/15 kg
Run, 500 m
(8min cap)

The reps are 10 each arm and are performed 10 on one arm before switching to the other arm.

One end of the DB head must touch the floor on each clean

Core:
Tabata Hollow Rock
Focus is on belly button being drawn in (TVA activation) so perform first 4 rounds with bent knees

13/1/2019 CFNL WOD

Power WOD 1:
Front Squat
@ 60% 1RM
5 reps every 2mins for 8mins
Tempo:3-2-0-1

Then..

Power WOD 2:
Standing Broad Jumps (continuous)
Holding 2 x 5/2.5kg DB/plate by your side.
5 rounds:10 secs on , 50secs off
The goal is to go for distance rather then reps,so jump as far as possible each time. When you land immediately descend into squat ready to explode into next jump.

WOD:
‘Cindy’

Complete as many rounds as possible in 20 mins of:
5 Pull-ups
10 Push-ups
15 Air Squats

Compare to 6/4/17

Core:
Partner Med Ball Russain Twist 9/6kg
First team to 100 reps wins a prize
(must perform 50 one way 50 the other)