Wednesday 10/04/2024
Attending the Gym only through online booking. Reserve your spot in one of our Individual or Group training sessions.
FitneSS
Rope Pull-Up / or mixed grip Pull ups
Sets/Reps: 3 sets of maximum reps.
Rest: 2 minutes between sets.
Instructions: Position hands two fist-lengths apart. Perform as many reps as possible minus one (AMRAP -1) for each set. Rest 1 minute between sides and 2 minutes between sets, completing 3 sets per side.
3 Alternating Sets
Supinated Barbell Bent Over Rows
Tempo: 11X2.
Sets/Reps: 4 sets of 10 reps.
Rest: 1 minute.
Single Arm Hang From Rings
Duration: 5-15 seconds per side.
Sets: 4.
Rest: 2 minutes after completing both sides.
For Time: Dumbbell Goblet Lunge & Wall Ball Shots
Reps: Complete the sequence 30-20-10 reps for time:
Dumbbell Goblet Squats: Using 24/16 kg.
Wall Ball Shots: 9/6 kg balls.
Extra Credit - 3 Alternating Sets for Mobility and Strength
Reps: 10 per side.
Rest: 30 seconds.
Reps: 20 per side.
Rest: As needed.
Reps: 30 per side.
Rest: As needed.
Competition
Part 1: Squat Clean at 70-75% of 1RM
Duration: Every minute for 3 minutes (3 rounds).
Activity: 5 Squat Cleans at 70-75% of 1RM.
Note: The starting set should be executed swiftly, using a load manageable for 5 touch-and-go (TnG) reps.
Part 2: Squat Clean at 75-80% of 1RM
Duration: Every minute for 3 minutes (3 rounds).
Activity: 3 Squat Cleans.
Part 3: Squat Clean at 85+% of 1RM
Duration: Every minute for 3 minutes (3 rounds).
Activity: 1 Squat Clean at 85+% of 1RM.
Front Rack Barbell Step-Up
Sets/Reps: 2 sets of 12-16 reps (6-8 per side).
Rest: As needed.
Intensity: First set moderate, second set challenging.
Part 1: Max Reps Challenge
30 Toes to Bar (TTB).
Rest: 20 seconds.
AMRAP Unbroken TnG Power Snatches (-2) at 52/36 kg.
Rest: 4 minutes before Part 2.
Part 2: Max Reps in 3 Minutes
24/20 Cal Row.
18 Chest-to-Bar (CTB) Pull-Ups.
AMRAP Power Cleans at 70/47.5 kg in the remaining time.
Rest: 4 minutes before Part 3.
Part 3: Low Intensity Endurance on Bike
Duration: 20 minutes at 65% of max HR.
Intent: This session marks the beginning of a taper for the 2024 CrossFit Quarterfinals, aiming to maintain intensity while reducing volume.
Target & Feel:
Push the pace, aiming for unbroken TTB and a large set of TnG power snatches, stopping before mechanical failure.
The row, CTB, and power clean portion should be a high-intensity effort, performed once with full effort.
3 Alternating Sets for Mobility and Strength
Reps: 10 per side.
Rest: 30 seconds.
Reps: 20 per side.
Rest: As needed.
Reps: 30 per side.
Rest: As needed.