WODS

  • A) "CF Hope":
    3 rounds, 1min AMRAP:
    - Burpees
    - Power Snatch (34/24kg)
    - Box Jumps (60/50cm)
    - Thrusters (34/24kg)
    - CTB Pull Ups
    - Rest

  • After Party: Jack Knives and Hollow Rocks:
    Accumulate 50 Jack Knives or Hollow Rocks
  • A) "CF Hope":
    3 rounds, 1min AMRAP:
    - Burpees
    - Power Snatch (34/24kg)
    - Box Jumps (60/50cm)
    - Thrusters (34/24kg)
    - CTB Pull Ups
    - Rest

  • After Party: Jack Knives and Hollow Rocks:
    Accumulate 50 Jack Knives or Hollow Rocks
  • A) Carry On:
    30min AMRAP:
    - 20M Bear Hug Med Ball Carry (pick a HEAVY LOAD)
    - 20m Right Arm Front Rack Carry (moderate DB/KB)
    - 20m Left Arm Front Rack Carry
    - 20m Right Arm Suite Case Carr
    - 20m Left Arm Suite Case Carry
  • After Party: Push Ups:
    5 sets of 10 -20 Push Ups with 30s rest between sets.

    (Lowest set is score)
  • A) Carry On:
    30min AMRAP:
    - 20M Bear Hug Med Ball Carry (pick a HEAVY LOAD)
    - 20m Right Arm Front Rack Carry (moderate DB/KB)
    - 20m Left Arm Front Rack Carry
    - 20m Right Arm Suite Case Carr
    - 20m Left Arm Suite Case Carry
  • After Party: Push Ups:
    5 sets of 10 -20 Push Ups with 30s rest between sets.

    (Lowest set is score)
  • A) Back Squat:
    5x5 @75 - 80%
  • B) Rock Steady Fitness:
    10min AMRAP:
    - 25 Double Unders
    - 10 Hollow Rocks
  • After Party: Jefferson Curls:
    5x 6-8 Jefferson Curls alternated with 30s Weighted Plank
  • A) Back Squat:
    5x5 @75 - 80%
  • B) Rock Steady:
    10min AMRAP:
    - 25 Double Unders
    - 20 Hollow Rocks
  • After Party: Jefferson Curls:
    5x 6-8 Jefferson Curls alternated with 30s Weighted Plank
  • A. Gymnastics Fitness Rodeo:
    EMOM20 alternating:
    - Ski Erg
    - Strict Pull Ups
    - Assault Bike
    - Strict Ring Dips
    - Rest

    ***Aim for +5 Unbroken Reps on each station each round
  • After Party: Bear Hug Hold:
    Accumulate 3min Bear Hug Hold with Heavy Med Ball
  • A. Gymnastics Rodeo:
    EMOM20 alternating:
    - Ski Erg
    - GHD Sit Ups
    - Assault Bike
    - Muscle Ups
    - Rest

    ***Aim for +5 Unbroken Reps on each station each round
  • After Party: Bear Hug Hold:
    Accumulate 3min Bear Hug Hold with Heavy Med Ball
Pushing fitness at it's best, come in and let our coaches find you the best set up for these different movements today - intensity is key and we can promise you gonna get plenty of it. Start the week with a push! ;)
  • A) We like to push it:
    A-C is done as ONE WOD for total reps:

    A) 4min AMRAP:
    - 8 Alternating DB Snatches
    - 4 Strict HSPU

    *1min REST to B
  • B) We like to push it:
    4min AMRAP:
    - 8 Kettle Bell Swings
    -4 Push Ups

    *1min REST to C
  • C) We like to push it:
    4min AMRAP:
    - 8 Cal Row
    - 4Lateral Burpees Over Rower
  • After Party: GHD Sit Ups:
    5x 10-15 GHD Sit Ups
  • A) We like to push it:
    A-C is done as ONE WOD for total reps:

    A) 4min AMRAP:
    - 8 Alternating DB Snatches (32/20)
    - 4 Deficit Strict HSPU (10/5cm)

    *1min REST to B
  • B) We like to push it:
    4min AMRAP:
    - 8 Kettle Bell Swings
    -4 Kipping Hand Stand Push Ups

    *1min REST to C
  • C) We like to push it:
    4min AMRAP:
    - 8 Cal Row
    - 4Lateral Burpees Over Rower
  • After Party: GHD Sit Ups:
    5x 10-15 GHD Sit Ups
The next two weeks our Competition crew will be fine tuning and tapering for the CrossFit Games Regionals in Madrid 2-4th of June, for anyone following this program that is not taking part in the Regionals we recommend to follow the CCF Performance Program for 2 weeks.
  • Active Recovery. Get Outside.:
    After 3 hard days of training your body and mind needs to restore some energy, get out in the sun and move lightly.
  • CCF Pre-WOD. Mobility & Activation:
    1. Foam Roll T-spine and Lats with band distracting Shoulders from rig, 2-3min.
    2. Hamstring & Shoulder Mobility Hold with feet on box (top of Box HSPU), 3x20-30s.
    3. 3 Rounds for Quality with thin band:
    - 10 Horisontal Band Pull Aparts
    - 10 Vertical Band Pull Aparts
    - 10 Over Head Squats with band in Active Shoulder OH-Position.
  • A. Pistol Practice:
    Progressions, progressions, progressions.
  • B. Regionals WOD Inspired Team WOD:
    In teams of 2:
    - BOTH: 20/15 Cals
    - 50 Partner Wall Balls, (20/14lbs)***
    - 25 Synchronised Burpees
    - 50 Partner Wall Balls, (20/14lbs)
    - 25 Synchronised Burpess
    - BOTH: 20/15 Cals on Rower
    *** (Throw the ball to the target so your partner catches it next to you, swop positions after 25 reps).
This program will be coached in our CCF Barbell Club!
  • A. Clean Pull Complex:
    5 Sets off a Riser (10cm bumper), use 60-70% of 1RM Clean:
    - 1 Clean Deadlift
    - 1 Clean Pull (no arm pull)
    - 1 Clean High Pull
  • B. Power Clean:
    Build to a Heavy TnG Triple
  • C. Front Squat:
    3 Sets to Establish a Heavy 7 (bar starts on the ground).
Let's once again use a Regionals WOD for inspiration - don't let the running scare you off, your coaches will make sure you get the right dose.. ;)
  • A) CrossFit Game Regionals 2017 Event 1 - Fitness Version:
    1200m Run
    then 12 Rounds:
    - 4 Push Ups
    - 8 Pull Ups
    - 12 Squats

    (Cap: 25min)
  • After Party: Assault Bike:
    10min moderate pace as a cool down.
  • A) CrossFit Game Regionals 2017 Event 1:
    1200m Run
    then 12 Rounds:
    - 4 Strict Handstand Push Ups
    - 8 CTB Pull Ups
    - 12 Squats

    For our "box RX" today we use a 20/14lbs Medicine Ball for the Run, the CTB and the Squats!

    (Cap: 25min)
  • After Party: Assault Bike:
    10min moderate pace as a cool down.
  • A. High Hang Snatch:
    20min to Build to a Heavy Single:
    - Start at 55% of 1RM
    - add 3-5% per lift
    - Miss = take it down 2 steps from last successful lift and build again
    - After 3 miss you are done.
  • B. Back Squat:
    5 lifts with PERFECT ANGLES to today's Heavy Single.

    This is not necessarily a 1RM PB Session, move a heavy-ish load really well is the goal.
  • C. 5min AMRAP:
    Strict Hand Stand Push Ups, (Wear a 5/3kg Weight Vest).
    (Total Reps HSPU is your score).
  • D. Worm Work:
    With a Partner, both working with the bag reps)
    - 40 Sand Bag Thrusters (65kg)
    - 40 Synchronised Burpees over the Sand Bag
    - 30 Sand Bag Thrusters
    - 30 Synchronised Burpees over the Sand Bag
  • CCF Pre-WOD. Mobility & Activation:
    1. Super Hip Mob, 2min per side.
    2. Banded Shoulder Distractions, 2min per side.
    3. 3 Rounds For Quality, use a thin band:
    - 10 Vertical Band Pull Aparts
    - 10 Horisontal Band Pull Aparts
    - 10 Over Head Squats with band in Active OH-pos.
  • A) The Assault Ghost:
    5 rounds for completion:
    1min AMRAP:
    - Assault Bike
    - Row
    - Rest

    ***Choose a number that you think you can complete all 5 rounds with. Same number on Assault Bike as on Rower. If you don't hit your number your score is 0
  • After Party: Midline Magic:
    2 Rounds for quality (choose rep range and do it unbroken):
    - 10 - 20 Hollow Rocks
    - 10 - 20 Jack Knives
    - 10 - 20 Tuck Ups
    - 10 - 20s Superman Hold
  • A) The Assault Ghost:
    5 rounds for completion:
    1min AMRAP:
    - Assault Bike
    - Row
    - Rest

    ***Choose a number that you think you can complete all 5 rounds with. Same number on Assault Bike as on Rower. If you don't hit your number your score is 0
  • After Party: Midline Magic:
    2 Rounds for quality (choose rep range and do it unbroken):
    - 10 - 20 Hollow Rocks
    - 10 - 20 Jack Knives
    - 10 - 20 Tuck Ups
    - 10 - 20s Superman Hold
Active Recovery = RESTORE the body, avoid trying to build fitness. Today I want you to go outside and use the open air to clear your mind while resetting your body.
  • A. Hike:
    Go for a 45-60min hike. Avoid a super tough climb, but do get up in the mountains if you can.
  • CCF Pre-WOD. Mobility:
    1. Foam Roll Glutes & Hamstrings, 2min per side.
    2. PVC Front Rack Stretch, 3x20-30s per side.
    3. 3 Rounds for Quality - move hands closer for each round:
    - 10 Slow Pass Throughs
    - 10 PVC Over Head Squats
  • A. "DT":
    5 Rounds for Time:
    - 12 Deadlifts (70/45kg)
    - 9 Hang Power Cleans
    - 6 Push Jerks

    (Cap: 14min)
  • After Party: Ski Erg:
    Grab 3 friends and take on 3000m for time.
  • A. Heavy DT:
    5 Rounds for Time:
    - 12 Deadlifts (93/65kg)
    - 9 Hang Power Cleans
    - 6 Push Jerks

    (Cap: 14min)
  • After Party: Ski Erg:
    Grab 3 friends and take on 3000m for time.
Day 3, week 2/3 in a high volume block. The Power Clean Battery tester is part of our CCF Wolfpack's test - goal for "CCF 2018 Regionals Team" members is 1.5xBW for Male athletes and 1.25xBW for Female athletes in the 1RM and 30 reps in the AMRAP.
  • A. Power Clean:
    On min 0: 8min to Establish today's 1RM - you are allowed to warm up to MAX 70% of previous 1RM before the 8min timer starts.

  • B. Power Clean Battery Test:
    On minute 10: 8min AMRAP Power Cleans @ 90% of "A".
  • C. LMS Partner WOD:
    For Time in Male/Female Pairs:
    - 40m Heavy Tire Flip
    - 30/20 Cal Row (both rowing at the same time)
    - 50 Partner Deadlifts, (115kg, load male side 15kg heavier than female)
    - 50 Front Squats, (50kg, share as needed)
  • CCF Pre-WOD. Mobility:
    1. Foam Roll T-spine & Lats with band attached low in rig, 2-3min.
    2. Super Hip Mob, 2min per side.
    3. Front Rack mobility with band attached high in rig, 90s per side.
  • A) CrossFit Game Regionals Event 3 Fitness Version::
    For Time:
    - 30m Overhead Walking Lunge (17.5/12.5kg)
    - 50 Double Unders
    - 50 Wall Balls
    - 10 Rope Climbs
    - 50 Wall Balls
    - 50 Double Unders
    - 30m Overhead Walking Lunge

    ***Swop arms every 5m on the lunges
    (16min Cap)
  • After Party: Making the most of your midline::
    3 sets:
    - 8 - 12 GHD Sit Ups
    - 8 - 12 Hip Extensions
    - 30s weighted plank
  • A) CrossFit Game Regionals 2017 Event 3:
    For Time:
    - 30m Overhead Walking Lunge (32/20kg)
    - 100 Double Unders
    - 50 Wall Balls
    - 10 Rope Climbs (Must be legless)
    - 50 Wall Balls
    - 100 Double Unders
    - 30m Overhead Walking Lunge

    ***Swop arms every 5m on the lunges
    (16min Cap)
  • After Party: Making the most of the midline::
    3 sets:
    - 8 - 12 GHD Sit Ups
    - 8 - 12 Hip Extensions
    - 30s weighted plank
  • A. Regionals Team Event 1:
    For Time:
    - 500m Run
    - 28 Strict Hand Stand Push Ups
    - 28 Alternating DB Snatches, (45/25kg)
  • B. For Total HSPU Reps:
    EMOM10 - alternating:
    EVEN: 16/12 Shuttle Runs (10m)
    ODD: Max Unbroken Strict Hand Stand Push Ups
  • C. For Total Working Time:
    With a partner, start a new round every 12 minutes - all reps done together:
    - 20/15 Calorie Assault Bike
    - 20m Sand Bag Carry (65kg, must be carried together)
    - 10 Sand Bag Cleans (65kg, 5 left/5 right)
    - 20m Sand Bag Carry
    - 10 Sand Bag Push Press (65kg)
    - 20m Sand Bag Carry
    - 10 Synchro Sand Bag Facing Burpees
  • CCF Pre-WOD. Mobility & Activation:
    1. Foam Roll T-spine & Lats with band attached low in rig, 2-3min.
    2. Bully Stretch with band attached at hip height in rig, 90s per side.
    3. 3 Rounds for Quality with thin band:
    - 10 Vertical Band Pull Aparts
    - 10 Horisontal Band Pull Aparts
    - 10 Over Head Squats with band in Active OH-position.