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Supplementary Week 1

So we are resuming the supplementary training now that most of the standards sheet has been filled out, if you havent filled out any of the standards I dont want to see you jumping into this supplementary work - especially since a lot of it there wont be any #'s in here - it will be based off your testing scores.  

The supplementary is going to be broken up into 4 areas - 
  • Bodyweight - struggled with getting close to the BW standards then this is for you, what you do for the EMOMs etc is based upon your testing results
  • Strength - this is meant to supplement the lifting in the general classes and aimed at those well short of the strength targets on the sheet
  • Breathing - for anyone that struggled on the 2km row / 5km run / 10min AD and is horrified by the idea of the 60min row that is on the new standards sheet
  • Mixed Mode - this is the general CrossFit stream and there wont be much in here initially, aimed purely as supplementary competition style workouts for those that are competent across all areas - despite these workouts perhaps looking the most appealing this is the area the lease people should be tapping into initially (until they've done the work in the other areas

General Notes - Remember this is supplementary training based around what is already in the classes, it is also based around the #'s you have put up in testing, it is not intended that you completed all supplementary sessions in all areas, you are meant to pick the area/s that are relevant to you and focus your attention there.  There is 8 weeks of sessions drawn up and it is designed as such that these can stay up here as a permanent resource - so someone could come back to the start of the cycle at any point to help get themselves up to speed.

Workouts for the whole week will be posted Monday morning, up to individuals to determine how they fit the sessions into their training week, do not attempt to cram every session from every area in every day - a little bit of quality work beats a lot of shitty work





Week 1 - BODYWEIGHT

Session 1 

Wall walk 5 x 2

Strict / Negative HSPU
10min EMOM

3 x 10 e/s KB Palm Press


Session 2

5min butterfly pullup PRACTICE

Strict Pullup
3 x 1 - 5 

Iron Scap Routine


Session 3

STK 3 x 3

Ring Dip
8min EMOM

3 x 10 e/s KB Palm Press


Session 4

12min EMOM
- odd kipping CTB
- even kipping HSPU

3 sets max t2b (-2 reps)

Iron Scap Routine





Week 1 - BREATHING

Session 1 

3 x 2000m row
5min rest between efforts


Session 2

3 x 10min AD
5min rest between efforts


Session 3 

4 rounds E7min

500m ski
500m row
400m row