WK 18


Bank Holiday Monday

Tuesday 03052016

Chipper Tuesday

26 Min Time Cap

100 Double Unders

100 GTOH

50 Sit Ups

80 KB Swings

40 Press Ups

60 Goblet Squats

30 Box Jumps

40 OH Lunge

20 Pull Ups

20 Burpees

10 Wall Climbs

100 Double Unders

Coaching Notes –

A very simple but effective chipper guys. Move with purpose and at a consistent pace throughout. Focus on your breathing and do not push to a point that you cannot take a deep breath. With conditioning if your breathing goes, its game over.  Be mindful of this through the workout.

Rowing WOD –

Part A) - 1500m

Row the first 1500m of the 2000m race


Part B) - 1000m

Row 1000m at 2k pace


Part C) - 500m

For time - fast start, big finish.

Wednesday 04052016

Activation –

2 Rounds

Clock Lunge - 1 BW, 1 Weighted

1 Min Plank Foot Taps

Strength –

Deadlift - Single Reps, Load each time

3-3-3-3-3 (63,70,77,85,93%)

Press Ups 5x10

Conditioning -

5 Rounds

12 Sumo DL High Pull

10 Box Jumps

8 Toes To Bar

Coaching Notes –

In the activation for the plank taps, set yourself in a plank position, then pike into a downward dog/bear crawl, then take your right hand to the left foot, return to the plank and repeat with the left hand to the right foot. Repeat this for one min. Do this slowly and precisely. Your midline should fire up.

Same as last week with the deadlifts make them single reps to really load the posterior chain. As always focus on pushing the floor away rather than pulling the bar from the floor. Focus on midline tension in the press ups. Remember vary them as well. Use foam rollers, med balls  rings or plates to challenge yourself.

In the conditioning aim to have the time same for each round. In the box jumps no plyo jumps aloud. Load and explode each rep. Scale as needed in the toes to bar.

Thursday 05052016

Activation –

Depth Jumps

Duck Walks/Frog Jumps

Skill –

Snatch Technique

1 - OH Squat

2 - Slow Snatch Balance

3 - Snatch Balance

4 - High Hang Snatch

5 - Hang Snatch

Conditioning –

3 Rounds - Rest 90 Sec

Row 250m

Run 200m

Coaching notes –

So we now move into some snatch technique work. You have all done so well on the cleans, you shall see them more in the conditioning and move onto the snatch as a skill.

We shall build the intensity on these but for a start lets work position, patterning and function in this complex but graceful movement.  For many of you the limiting factor will be mobility so we shall work on this in the coming weeks.

Rowing WOD –

6 x 2000m with 3:00 rest btw

Set 1: Rate 19

Set 2: Rate 20

Set 3: Rate 21

Set 4: Rate 22

Set 5: Rate 23

Set 6: Rate 24

Treat this as 6 rehearsal races for your 2k next week.

Each set should be 0:01/500m faster than the previous - i.e. each 2k will be 4 seconds faster than the previous one

Friday 06052016

Activation –

3 Rounds - In Pairs

10 SL Lateral Hurdle Hops EL

30 Sec Side Plank ES

Strength –

Pause Back Squats

1-1-1-1-1 (,70,77,85,93,101+) of 90%1RM

Active Recovery, Stretch Upper

Conditioning –

3x4 Min Amraps 60 Sec rest

20 Air Squats

10 press Ups

20 Sit Ups

Coaching Notes

The lateral hurdle hops are to build stability, get the hips and glutes fired up so we can attack the squats. Each jump needs to be landed solidly, then load and go again. They are not plyo so make sure you balance for 3-5 seconds each rep.

Make sure you have a spot on the single reps guys. Get a solid 2 second pause at the bottom and drive as hard as you possibly can on the way back up to get this rep. These will really pay off when we come to the next phase of squats. Your active recovery should be an upper body stretch, 1 min per side. Lats, Pecs etc.  Nothing strenuous.

Time to burn the legs in this conditioning piece. Make sure the reps are clean and with good depth and an open hip at the top. Be strict on your movement standards.


Andy Ruddick

Rudds is Co-owner of director of training at CrossFit HG3. He is a Level 2 Olympic Weightlifting Coach, Crossfit Trainer and Personal Trainer. He also runs HG3 Kids programme from their Strength and Conditioning facility in Pannal, Harrogate.

Strength is a choice…choose to be strong