WK 19


Monday 09052016

Activation –

3 Rounds

10m Bear Crawl

10 Back Extensions

10 SA KB Press EA

Strength -

Strict Press

1-1-1-1-1 (,70,77,85,93,101+)

Active Recovery, Stretch Lower

Conditioning –

3 Unbroken Rounds With Double KB's

6 KB Press Ups

6 KB Bent Over Row

6 KB Swings

6 KB Cleans

6 KB Front Rack Lunge

6 KB Push Press

Rest as Needed Between Rounds

Coaching Notes –

Make sure in the bear crawl that the shoulder are tight and that you keep the hips high. Slow this down and get it right.

In the strength use your rest to stretch your lower body, hamstrings, hipflexors, glutes, calves etc. Use your time well. 1 Min per side.

This KB complex will be tough so make sure you rest well in between. No more then 2 mins though!! We shall demonstrate and go through all movements before hand so you are all dialed in.

Tuesday 10052016

Every 3 Mins for 21 Mins

MIn 0-1

5 Deadlifts @100/70

Min 1-3 - AMRAP

5 Pull Ups

5 Press Ups

5 Squats

Coaching Notes –

This is a tough session. Make sure that you are solid on the deadlifts as they should be pretty light for most of you. Go hard in the 2 min amrap and start the next amrapwhere you left off..ie. If you get to 3 pull starts start on the 4th pull up in the next round.

Rowing WOD –

Part A)

4 x 2000m w/ 5:00 rest btw

Set 1: Rate 20

Set 2: Rate 22

Set 3: Rate 20 (faster than set 1)

Set 4: Rate 22 (faster than set 1)

Part B)

500m at 2k pace

Rest 3:00

500m at 2k pace

Wednesday 11052016

Activation –

5 Mins

10 Dead Bugs

10 SL Step Ups

3 Broad Jumps

Strength –

Back Squat - No Pause


55-63-70-77-85-93 % of 1RM- Not off 90%

Conditioning -

EMOM 9 Mins

Min 0-3 @40/25

5 Thrusters

3 Burpees

MIn 3-6 @ 50/30

4 Thrusters

4 Burpees Over the bar

Min 6-9 @60/35

3 Thrusters

5 Burpee Double Bar Hop

Coaching Notes –

No we go back to normal squats. The pause squats should have given you some control and time under tension. Concentrate now on exploding out of the bottom position and really being tight on the way down. Work of your actual 1RM for these reps.

Bo we are at the upper level of our percentages there will be no accessory work between sets.

This workout is pretty fun!! Increase the load in the thrusters by a load you know you can do. The loads given are a guide line. The double bar hops, go down into a burpee, jump over the bar and then back over and do another burpee. You should always do the burpees on the same side.

Thursday 12052016

Activation –

Snatch Technique

1 - OH Squat

2 - Slow Snatch Balance

3 - Snatch Balance

4 - High Hang Snatch

5 - Hang Snatch

Skill –

Snatch Complex Work

EMOM 12 Mins - Moderate Load

1 High Hang Snatch

1 Hang Snatch

1 OH Squat

Conditioning –

10 Mins Turkish Get Ups

KB Cannot Touch The Floor

Coaching Notes –

In the snatch technique start to build your confidence with this movement. Look for stability at the bottom of the squat and strong shoulders.

For the complex please use a moderate load. Nothing that cant be done with good form and lose of tension in any position. Your arms should not be in play here. If they are it is too heavy.

Rowing WOD –

2000m for time

Watch This Video

Friday 13052014

Activation –

3 Rounds

10 Good Mornings - Barbell

10 Ring Rows

10 Hollow Rocks

Strength -

Deadlift - Touch and Go Reps


55-63-70-77-85-93 % or 1RM

Conditioning -

3 Rounds

Run 400m

10 Burpess Box Jump Overs

Coaching Notes –

Good morning are amazing for firing your hamstringsand midline up. Be sure to keep the back flat at all times, slowly load into the hamstrings and fire out of them.

Back to normal touch and go reps for the deadlifts guys.  Attack these hard and you will be strong as hell.

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