Structure, Positional Work, and Gymnastics – by Coach Milo

I can already hear the “but we don’t need that” arguments.

Well, again I’m not here to stroke your egos and I’m telling you that you DO need this.

In the upcoming 6 week cycle we will slow some days down a little (not as much as last year fear not haha) but enough that we can get some solid work in and lay a great foundation to build on for the year to keep you injury free and to maximise the gain train wave that we will be making you ride as the year goes on.

The key here is to not be lazy so you can set yourself a solid foundation. This way at the end of the year you will be the badass you want to be. 🙂


Monday

A) Front Squat 3 x 3,
33X1 Tempo on first rep of each set,
2 min rest

B) 5 Rounds:
250m row
30 WB 9/6kg
12 C2B

C) 2 x AMRAP Strict Pull Ups
2 min rest between Sets

Tuesday

Classic CrossFit

8 Minute EMOM:
3 Tng Push Press, climbing to AHAP

-3 min rest

8 Minute EMOM:
5 Hang Power Snatch (Climbing if able) + 5 – 7 Toes to bar

-3 min rest

8 Minute EMOM:
5 Hang Power Clean (Climbing if able) + 7 Box Jump Overs 24/20

MetCon

EMOM x 12min.
Odd: 15/12 Cal Row
Even: 10 Wall Balls + 10 Box Jumps
right into;

EMOM x 5min.
40sec of Plank (squeeze your butt)
20sec of Rest

—rest 2 min.—

EMOM x 12min.
Odd: 15/12 Cal Bike
Even: 15 Hang SDHP’s 40/30kg
right into;

EMOM x 5min.
40sec of Plank (squeeze your butt)
20sec of Rest

You can have 2min. rest after the planks but not before.

Wednesday

A) Every 3min. x 7 Rounds:
6 Bench Press (Climbing)
3 Deadlifts (Climbing)
*Score is total weight
*This is only as hard you make it.

B) Annie
50-40-30-20-10
Double unders
Ab Mat Sit-Ups

*8 Minute Cap

Thursday

Classic CrossFit

A) 3×3 thrusters, heavy

B) 20 min AMRAP @ 80%
50 single unders
Add skill of choice for 3-5 reps
10 walking lunge
5 burpee
10 walking lunge
Add skill of choice for 3-5 reps

MetCon

EMOM x 6min.
10/7 Cal Row/Ski/AD

Rest 2min.

EMOM x 6min. (in the same min)
4 Devil Press 16/10kg
8 Box Jumps 24/20

Rest 2min.

EMOM x 6min.
10/7 Cal Bike/Row/Ski

Rest 2min.

EMOM x 6min. (in the same min)
4 Devil Press 16/10kg
8 Box Jumps 24/20

Friday

CF Open WoD 19.5

Saturday

TBC