Weekly prescription 6th – 11th April

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Weekly prescription 6th – 11th April

Welcome to the second full week of online programming here at Omnipotent CrossFit!

In case you have missed any of the fun goings on over on the private members Facebook page, it has definitely been a busy week here at Omnipotent Crossfit Online!

As well as all of the great programming you have been smashing, including all of our Prison Strength Routine and Time Under Tension Strength work, there has been the unaffiliated ‘hunger games’ championships going on with the team 5km run (obviously adhering to social distancing measures!). Also, Catherine MacNeil and her Husband rolled out the first quiz night and I heard it was a great success!

Our first week of ROMWODs went down well with the 7pm class starting to get busier. If you have never tried ROMWOD before, it’s just like yoga but targeted for the areas that get glued down from CrossFit! The ROMWODs Monday, Tuesday, Wednesday and Friday are usually 20min long, with the Thursday version going up to 50min. It’s definitely something to check out if you think that mobility is a weak area of yours!

Moving forward into this week, we are following a similar view as last, working on strength work and midline. We have a few modified classics in there, as well as the first Support your Local Box fundraiser workouts.

As always please book via team up and look out for the Zoom link in your booking. That will take you straight into the Zoom meeting. I have filmed a short video explaining this process which you can find below:

I also wanted to post up more information thanking our members for sticking with us through this crisis. I cannot begin to say how thankful I am for your support and we are committed to proving you with the best service we can in these circumstances.

We are now offering only two memberships through this lockdown period, which as of this month all active members will move to.

We are offering an Unlimited Online membership for £50, and a 10 Class Pack Membership for £50.

The benefit of the 10 Class Pack Membership is that if you are unsure of your work situation then you can get involved using this membership with the benefit that it does not recur month to month.

If you have any questions about our membership options during this lockdown period then please do not hesitate to get in touch via [email protected]

Thanks again to all of our active members and if you like the look of our workouts and want to get involved in our Zoom sessions then please just get in touch!

Tony Curtis

Director, Omnipotent CrossFit

Monday 6th April

Warm Up: 

3 Rounds for time

20 Jumping Jacks

15 Squat Thrusts

10 Down Ups


Gymnastic Capacity: 

For Time:

50 Weighted Glute Bridges

1min rest

60 Plank step ups

2min rest

Max Effort Handstand Hold


Rx Option


50, 40, 30, 20, 10

Double Unders

Ab Mat Sit Ups


Scaled Option 1

50, 40, 30, 20, 10

Single Skips

Ab Mat Sit Ups


Scaled Option 2

50, 40, 30, 20, 10

Alternating Jumping Lunges

Ab Mat Sit Ups


Tuesday 7th April

Warm Up: 

4 min AMRAP

16 T-Plank Alternating toe touch

16 T-Plank Alternating Extensions




Arnold Press


5 RDS for time

11 Deadlifts

9 Hang Power Cleans

7 Shoulder to Overhead


Wednesday 8th April

Warm Up: 

100 KB Swings for time



7 RDS for quality

:50 Plank

:10 rest

:50 side plank right

:10 rest

:50 side plank left

:10 rest

:50 Arch Body Hold

:10 rest


For Time


Get Up

Press Up

Air Squat

Tricep Dip


Thursday 9th April

Warm Up: 

3 Rounds For Time

10 V-Up

10 Push Up

:60 wall sit



Bent Over Row



At Home ‘Kalsu’

Rx Version

100 Thrusters for time 50/40 or above

5 Burpees on the minute every minute.

Starting at zero minute with 5 burpees

Scaled Option 1

100-125 Thrusters for time 30/20 or above

5 Burpees on the minute every minute.

Starting at zero minute with 5 burpees

Scaled Option 2

100-140 Thrusters for time 20/10 or above

3-5 Burpees on the minute every minute.

Starting at zero minute with 5 burpees


Friday 10th April

Warm Up: 

6 min EMOM

3-5 Wall Walks



“Death By” – Alternating Mountain Climbers : 20 reps + 2 reps / 1 min
With a continuously running clock perform:
20 Alternating Mountain Climbers in the first 1 min
22 Alternating Mountain Climbers in the second 1 min
24 Alternating Mountain Climbers in the third 1 min …
Continuing this for as long as you are able.


‘Support your local box fundraiser 1’

Complete as many rounds as possible in 10 mins of:

10 Air Squats

9 R Arm Dumbbell Snatches 25/15

10 Push-ups

9 L Arm Dumbbell Snatches


Saturday 11th April

Warm Up: 

4min AMRAP

You. go, I go

5 Toe Taps

Add 5 Toe Taps each round until the 4 min has elapsed.


Prison Strength routine: 

5 Rounds For Time

10 x Front raises

10 x Single Arm Row

10 x Lateral Raises

10 x Tempo Wide Grip Press Ups (3-4 sec on the negative)

10 x Rear Raises

Partner WOD: 

Partner ‘Deck Of Cards’

Hearts: Dark Places

Diamonds: V-Ups

Clubs: Weight GTOH

Spades: Thrusters

Jokers: 6 Wall Walks

1 partner working at a time for a card, the other partner has to perform a wall sit for the time it takes the other partner to perform the exercise


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