Weekly prescription 19th – 24th August

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Weekly prescription 19th – 24th August

*****Friends and Family Complimentary On-Ramp Week*****
Next Wednesday (28th August) we are running a complimentary On-Ramp week for friends and family members of Omnipotent CrossFit. If you know someone who is interested in giving Crossfit a go, or someone who would like to know more about all the fundamental movements found in CrossFit, then get them to email us via [email protected], or speak to one our coaches in class.
We only run this completely free course once a year so don’t miss it!!
Monday 19th August
Warm Up:
Run 300m
Row 300m
Ass Bike 300m
Mobility:

WOD:
For Time
300m Run
15 Push Jerk B: 42.5/30 G: 60/42.5 R: 70/52.5
9 Bar Hopping Burpees
300m Run
12 Push Jerk
6 Bar Hopping Burpees
300m Run
9 Push Jerk
3 Bar Hopping Burpees
Midline:
4×7 barbell ab rollout
Tuesday 20th August
Warm Up:
6min EMOM
1. ME Rope pulls from floor
2. ME Burpees
3. ME Handstand hold
Mobility:

Gymnastic Capacity:
6 rounds
60s on 60s off
3-5 rope climbs
WOD:
9min AMRAP
6 Squat Cleans B: 42.5/30 G: 60/42.5 R: 70/52.5
9 Pushpress
30 DU
Wednesday 21st August
Warm Up:
Run 500m
then
3 RDS
:30 Dead Hang
:30 Handstand hold or wall walk hold
:30 Bear Crawl
Mobility:

Skill:
10min Free-standing Handstand hold practice
Gymnastic Capacity:
Find Max HSPU in 60s
90s rest
8×30 seconds HSPU at 30-40% of reps from ME
WOD:
500m Row
Max Rep Thruster B:20/15 G+R: 35/25
Thursday 22nd August
Warm Up:
Ass Bike 20/15 Cal
then
3min AMRAP
1 Muscle Snatch
1 Power Snatch
1 Snatch
Mobility:

Weightlifting:
5 Rounds
1 Snatch Balance + 1 OHS + 1 Snatch Balance
80% of 1rm snatch
WOD:
EMOM21
1. ME wallballs
2. 10m Handstand walk or 20 shoulder taps
3. Rest
Friday 23rd August
Warm Up:
Run 500m
then
3RDS
10 American KB Swings
10 Goblet Squats
10 AMSU
Mobility:

Strength:
Turkish Getups with kettlebells
Work up to heaviest (3L+3R – must be unbroken either side)
WOD:
5 rounds for time
12 Snatch DL B: 35/25 G: 42.5/30 R: 60/42.5
9 Hang Power Snatch
6 OHS
Saturday 24th August
Warm Up:
10min Wacky Races
Mobility:

Partner WOD:
60-40-20
Ass Bike Calories
Burpees to Ring touch
then
30-20-10
Toes to rings
Overhead squats B: 42.5/30 G&R: 60/42.5

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