Programming
CrossFit
(Murph Prep and Continued Base Building)
We’re closing in on the second half of our ‘base strength and endurance’ phase. That means we’ll be seeing some harder efforts over the next few weeks, with longer workouts and high reps, to keep pushing the foundation that allows us to stack up our abilities. Not to forget we’re getting plenty of Murph prep involved! Perfect timing with what we’re focussing on, high reps and lots of work, as Murph is coming up on the 29th May, which is the second week that we’ll be retesting a handful of what we got stuck into at the start of April. If you want to see exactly what we’re working towards and re-testing, then continue reading!
As for our build and weightlifting classes, we’ll of course continue building for the benchmarks we set out in April. As for these, we’ll be testing and retesting at the end of the 8 weeks - so we’ll be seeing all of the below on the weeks commencing 22nd and 29th May.
Base Strength
Back squat 10RM
Front squat 8RM
Deadlift 6RM
Strict press 10RM
Weighted pull-up 5RM
Skills Testing
Max kipping/butterfly pull-ups
Toes to bar tester workout (top secret)
Snatch and clean & jerk tester:
EMOM 22
0-10: 3 snatches with a 3 second pause in the catch
10-12: Rest
12-22: 2 clean & jerks, all cleans have a 1 second pause at the knee and in the split of the jerk
30 muscle-ups for time or 30 pull-ups and 30 dips for time
Endurance
Cindy
AMRAP 20
5 pull-ups + 10 push-ups + 15 air squats
Erg-O
1:00 on : 1:00 off for 10 sets
Max metres row or ski
CrossFit Putney Bleep Test
Minute 1: 1 burpee over bar + 1 power clean & push jerk
Minute 2: 2 burpees over bar + 2 power clean & push jerks
Minute 3: 3 burpees over bar + 3 power clean & push jerks
*until failure
*Rx = 60/40kg
(testing is on week commencing 22nd May)
Olympic Weightlifting
(testing is on week commencing 22nd May)
1RM snatch
1RM clean & jerk
1RM front squat
Build
(testing is on week commencing 22nd May)
3:00 unbroken farmers hold
10RM back squat - Weds
5RM weighted dip
5RM weighted supinated pull-up - Weds
5RM deficit deadlift
Gymnastics
Pull-up month! Chin over the bar time? Chest to bar time? Whatever pull-up type you’re looking to improve upon, this is the month for you. Get stronger and more skillful with our weekly gymnastic sessions that are designed to help you outgrow your boundaries.
