Weekly Prescription 30th December – 4th January

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Weekly Prescription 30th December – 4th January

The Omnipotent CrossFit 4 Week Fitness Challenge

Good afternoon OMNI family!
Some of you may have noticed that I put up on the announcements board that we are having a 4 week Fitness Level and Whole 30 Challenge throughout January!
I just wanted to post up on here with a bit more detail as to what will be happening.
The 4 week challenge course will revolve around our online fitness tracking software ‘Beyond the whiteboard’ and will be a 4 week challenge to set a baseline ‘fitness score’, or increase a current ‘fitness score’ if you already use the platform.
The fitness score focuses on 8 key indicators which include:
Power Lifts (back squat, front squat, shoulder press, deadlift).
Olympic Lifts (clean and jerk, and snatch).
Speed (less technical workouts that are done as fast as possible).
Endurance (Working on your cardio system, these workouts will usually feature the rower and running).
Bodyweight (workouts that only involve you! – predominantly Gymnastic movements).
Heavy (workouts that will feature relatively heavy weights – don’t worry, these have been programmed to suit everyone!).
Light (workouts that will feature relatively light weights – probably one of the worst because it means going faster!).
Long (Long workouts to test your fitness over a longer duration).
Your ‘Fitness Level’ is a score given to you by Beyond the Whiteboard and is a good starting place for you to monitor your current fitness level and provide you with imbalances that you can work on to make yourself more wholly fit.
We will be coupling this fitness aspect of the challenge with a ‘whole 30’ nutritional challenge and weekly weigh ins (optional)
The ‘whole 30’part of the challenge is to cut out the inflammatory foods from your diet for 30 days in order to reset your body and then to start to reintroduce these foods after the 30 days to see which foods cause you any issues. We are proposing that by using the ‘whole 30’ model of tracking foods that may cause inflammation that we will see a reduction in body weight, not from actively restricting calories, but from removing food stuffs that cause inflammation which in turn will reduce swelling and will have a positive effect on performance, and also your ‘fitness level’.
The course will be due to start on the 7th of January and will run right up to the 1st of February.
We are programming three sessions a week throughout the 4 week challenge. Tuesday (any session during the day), Thursday (any session during the day), and on Saturday at 10:30am.
The 4 week challenge is free for all members and is available to non-members for a fee of £80 which will include: 3 sessions per week; access to our online fitness tracker ‘Beyond the Whiteboard’; Weekly help with the ‘Whole 30’ nutritional part of the challenge; and weekly weigh-ins (if you chose to do this).
FYI – If you are on the 3 x WOD per week membership, these three sessions will count towards your 3 usable sessions. please keep this in mind.
If you know anyone who may be interested in giving this challenge a go in January please let us know and we can send them more details on how to get involved!
During the 4 weeks of the challenge our fantastic coaches will be on hand to help you out with any questions that you may have either about the fitness part of the challenge, or with the ‘Whole 30’ part.
If this sounds like something you would be interested in taking part in, you can register for the course starting on the 7th January by following the link below:
More information will be forthcoming on how to properly use BTWB to record your fitness level and to get the most out of it for future CrossFit WODs.
If you have any questions about the 4 week Fitness Challenge, or the Whole 30 part of the challenge, then please let me know.

Monday 30th December

Warm Up: 


:30 Max Cal Ass Bike

:10 rest

:30 Max Cal Row

:50 rest


500m Row Technique


15 Rounds for time

10/7 Cal Row

10 Air Squats

10/7 Cal Ass Bike

10 Press Ups

Tuesday 31st December

Warm Up: 

Run 500m

then 2 RDS

5 Cal Ass Bike

6 Hanging Knee Raises

10 Deadlifts

3 Toes To Bar/6 Hanging knee Raises



4 x :60 Max Effort Assault bike calories

rest as needed.


For time:

1 Toes-to-bar

10 Deadlifts B: 70/47.5 G&R: 102.5/70

2 Toes-to-bars

9 Deadlifts

3 Toes-to-bars

8 Deadlifts

4 Toes-to-bars

7 Deadlifts

5 Toes-to-bars

6 Deadlifts

6 Toes-to-bars

5 Deadlifts

7 Toes-to-bars

4 Deadlifts

8 Toes-to-bars

3 Deadlifts

9 Toes-to-bars

2 Deadlifts

10 Toes-to-bars

1 Deadlift


Wednesday 1st January

Gym Closed


Thursday 2nd January

Sessions only at 10am and 4:30pm. 

Booking restrictions will be taken off team up. 

Hero WOD ‘Chad’

1000 Weighted Box Step Ups

10/7 Weighted vest or rucksack with a dumbbell

20″ box height

Friday 3rd January

Warm Up: 

For 100m alternating every 10m between

Lunge walk

Bear Crawl

Reverse Lunge Walk

Crab Walk



Tabata 1

8 x :20 on :10 off

Wall Balls B: 7/4 G&R: 9/7

Tabata 2

8 x :20 on :10 off

B: Ring Rows

G: Pull Ups

R: Chest to Bar Pull Ups


3 rounds for time of:

5 Rope Climbs B: 2 X Rope pulls from the floor G: 12FT R: 15 ft

21 Ring Dips

50 Air Squats

Saturday 4th January

Warm Up: 

3 Burpees

15 V-Ups

6 Burpees

12 V- ups

9 Burpees

9 V-Ups

12 Burpees

6 V-Ups

15 Burpees

3 V-Ups



As many reps as possible in 7 mins of:

Run, 800 m

Max reps Power Snatch in remaining time B: 35/25 G&R: 52.5/35

Partner WOD: 

20 Down To 2

Power Snatches B: 42.5/30 G: 60/42.5 R: 70/45

1 Round of Mary Between Each Set

5 Handstand Push Ups

10 Alternating Pistols

15 Pull Ups

Partner 1 and 2 perform the 20 Power Snatches between them

Between each round, both partners complete a round of Mary each – performed at the same time.

Saturday 4th January


Next week POTENT will be taken off for the introduction of the 4 week challenge.

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