ROUTINE CROSSFIT MING BY RANGE OF MOTION. DAN WILLIAMS: Session dan@rangeofmotion.net.au specific warm-up and MONDAY pre- workout rou4ne to mobilise 20 Lateral straight and ac4vate leg swings the structures Our powerlibing 40 Abduction work arm swings is loosely based off the Conjugate Method. http://rangeofmotion.net.au/content/abduction-arm-swings-posterior-shoulder-touch http://rangeofmotion.net.au/content/lower-limb-stretches-and-release/standing-leg-swings-medio-lateral 20 Straight required leg swings for 20 Wall single arm lifts http://rangeofmotion.net.au/content/shoulder-rom-and-flexibility/wall-arm-lifts http://rangeofmotion.net.au/content/lower-limb-stretches-and-release/standing-leg-swings-anterio-posterior that day s workouts. Part A focuses on Dynamic Effort work, where the focus is on 20 Int/ext rotation catches building 20 speed. Horiz. abd. Part arm B swings is max effort work, with alterna4ng sets of http://rangeofmotion.net.au/content/internalexternal-rotation-catches http://rangeofmotion.net.au/content/shoulder-rom-and-flexibility/arm-swings-horizontal-abduction-and-adduction two other movements, with the final set for max reps. PM: A A) Every 30 seconds for five minutes: 2x speed box squats at 65% max (or 40% max bar weight + 25% band tension at the top). B) B) One set every 2 mins for 5 rounds. Increase weight from last time completed this rep scheme, all sets same weight, final set for max reps. Rest an extra minute before final set. - Odd rounds: 5x deadlift (conventional) (pause and reset each rep). - Even rounds: 3x strict press (pause and reset each rep). PM: B Complete eight rounds for time of the following: 8 Ring dips 16 Step front rack walking lunge (30% max) 1 Rope climb MVT. THERAPY All training and workouts, incorpora4ng strength, work capacity and skill elements. Thoracic extension release. Minimum one minute. http://www.rangeofmotion.net.au/content/thoracic-extension-release Shoulder flexor PNF. Minimum one minute. http://www.rangeofmotion.net.au/content/shoulder-rom-and-flexibility/anterior-shoulder-stretch Bridging scapula push-ups. Accumulate a minimum of 20 repetitions. http://www.rangeofmotion.net.au/content/bridging-scapula-push-ups MVT. RECOVERY Lower back release. Minimum one minute each side. http://www.rangeofmotion.net.au/content/back-stretches-rom-and-release/lower-back-foam-roller Elbow banding with movement. Minimum one minute each side. http://www.rangeofmotion.net.au/content/elbow-banding-movement Tricep release. Minimum 60 seconds each side. http://www.rangeofmotion.net.au/content/tricep-release TEST: Max weight strict muscle-up. If you need assistance, use it.

TUESDAY ROUTINE AM: B MVT. THERAPY MVT. RECOVERY 20 Kneeling pelvic tilts http://rangeofmotion.net.au/content/four-point-kneeling-pelvic-tilts 20 Bent leg swings http://rangeofmotion.net.au/content/anterio-posterior-bent-leg-swings 20 Int/ext rotation catches http://rangeofmotion.net.au/content/internalexternal-rotation-catches 40 Abduction arm swings http://rangeofmotion.net.au/content/abduction-arm-swings-posterior-shoulder-touch 20 Wall single arm lifts http://rangeofmotion.net.au/content/shoulder-rom-and-flexibility/wall-arm-lifts Based on your self-chosen bias, we program specific sessions for squat strength and power, posterior chain/deadlib strength, power from the ground, pressing strength, pressing or pulling stamina (shown), rowing and running. Complete as many reps as possible in 60 seconds, then rest 60 seconds. Complete for four, three, two, one rounds of each (ie, this is a 40 minute piece). Clean (squat) (80% max) Ring push-ups A: In 5 mins accumulate 30 secs static hang at each: False grip hang with turn-out, false grip hang with no turn-out, false grip hang at 90 degs, false grip chest to rings. Rest 5 mins. B: Max unbroken strict pull-ups. Rest 5 mins. C: 'x' unbroken toes to bar every 15 seconds for 5 mins. Choose a number that will challenge you. No extra kip between reps. Calculate the average of your maxes for the following movements. Load a single bar to 70% of this average. Two sets of: Two rounds, 180 sec rest, one round 90 sec rest. (2, 1, 2, 1). 4 Power clean 7 Back squat We program low and moderate rep barbell work (combina4ons of 4 Push jerk Olympic and power libs) at moderate (60%) and high (75%+) loads Hamstrings PNF. Minimum one minute each side. http://www.rangeofmotion.net.au/content/hamstrings-pnf under cardiorespiratory fa4gue. We u4lise interval based work and Shoulder extensor PNF. Minimum one minute. http://www.rangeofmotion.net.au/content/shoulder-extensor-pnf complexes to improve the ability to handle a barbell under fa4gue, Seated body lifts. Accumulate a minimum of 20 repetitions. whilst http://www.rangeofmotion.net.au/content/seated-body-lifts simultaneously push aerobic and anaerobic thresholds. Lat release. Minimum one minute each side. http://www.rangeofmotion.net.au/content/shoulder-rom-and-flexibility/foam-roller-lats Hip flexor release. Minimum one minute each side. http://www.rangeofmotion.net.au/content/hip-flexor-release Tricep release. Minimum 60 seconds each side. http://www.rangeofmotion.net.au/content/tricep-release Session specific recovery exercises. Complete as many unbroken sets of 'x' toes to bar in five minutes. Choose a number that will challenge you but still allow high volume. No extra kip between reps.

WEDNESDAY ROUTINE PM: B 20 Bent leg swings http://rangeofmotion.net.au/content/anterio-posterior-bent-leg-swings 20 Lateral straight leg swings http://rangeofmotion.net.au/content/lower-limb-stretches-and-release/standing-leg-swings-medio-lateral 40 Abduction arm swings http://rangeofmotion.net.au/content/abduction-arm-swings-posterior-shoulder-touch 20 Wall single arm lifts http://rangeofmotion.net.au/content/shoulder-rom-and-flexibility/wall-arm-lifts 20 Horiz. abd. arm swings http://rangeofmotion.net.au/content/shoulder-rom-and-flexibility/arm-swings-horizontal-abduction-and-adduction Our anaerobic threshold training targets the glycoly4c Build to full working weights for all movements. Build to all exercises with correct technique system and bracing and strategies. increases the threshold at which hydrogen ions accumulate faster than they can be removed. Run, row or cycle (preferably your weakness) for an unbroken 45 minutes. Work at a pace you could comfortably maintain for 60 minutes (approximately 6/10 rate of perceived exertion). If you know your anaerobic threshold, exercise as close to it as possible. Complete 20 muscle-ups (5 minute cap, if you can't do them skip the muscle-ups), then: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of: Handstand push ups Toes to bar For time: 2, 4, 6, 8, 10 Hang squat cleans (60% max) 10, 8, 6, 4, 2 Burpees We program rela4ve stamina sessions to increase muscular stamina and endurance in bodyweight sessions. Alterna4ng and conflic4ng high repe44ons of bodyweight movement increase mitochondrial density in muscle cells and increase the thresholds of muscular failure. Internal rotator PNF. Minimum one minute each side. http://www.rangeofmotion.net.au/content/internal-rotator-pnf MVT. THERAPY In extra Banded credit squat. Minimum plyo, agility 30 reps and (accumulated). sprint http://www.rangeofmotion.net.au/content/banded-squat Kneeling wrist extension. Minimum one minute each side. http://www.rangeofmotion.net.au/content/forearm-rom-flexibility-and-strength/wrist-flexor-stretch-ground sessions, we employ single and double leg explosive Lower plyometric gluteal release. drills Minimum in mul4ple one minute planes, each side. http://www.rangeofmotion.net.au/content/lower-limb-stretches-and-release/trigger-point-ball-gluteal-release Session specific movement therapy MVT. RECOVERY and agility Upper and back release. sprint Minimum work at one efforts minute each of 15 side. http://www.rangeofmotion.net.au/content/back-stretches-rom-and-release/trigger-point-ball-upper-back-release exercises to correct the musculoskeletal imbalances behind the most seconds Lat release. and less Minimum with one very minute long each recovery. side. http://www.rangeofmotion.net.au/content/shoulder-rom-and-flexibility/foam-roller-lats common faults for the movements in that day s session. ) Max unbroken bar muscle-ups (60s cap). Rest 60s. Three rounds. 3 x 6 broad jumps for max distance, resting between each set as required. 4 x Illinios Agility runs (alternate directions), resting between each as required. 3 x 25m sprint, rest as required. 2 x 50m sprint, rest as required. 1 x 100m sprint.

THURSDAY ROUTINE 20 Kneeling pelvic tilts http://rangeofmotion.net.au/content/four-point-kneeling-pelvic-tilts 20 Straight leg swings http://rangeofmotion.net.au/content/lower-limb-stretches-and-release/standing-leg-swings-anterio-posterior 20 Wall single arm lifts http://rangeofmotion.net.au/content/shoulder-rom-and-flexibility/wall-arm-lifts 20 Horiz. abd. arm swings http://rangeofmotion.net.au/content/shoulder-rom-and-flexibility/arm-swings-horizontalabduction-and-adduction Build to full working weights for all movements. Build to all exercises with correct technique Interac4ve and bracing movement strategies. library links for all session specific pre- One set every 2 mins for 5 rounds. Increase weight from last time completed this rep scheme, all sets same weight, final set for max reps. Rest an extra minute before final set. First exercise in odd rounds, second exercise in even rounds. and post- workout rou4nes. 5 Bar Dip (strict) 5 Pull-up (strict overhand throat to bar) AM: B Complete the following work. Partition the sets as required. 120 Row (cals) 120 seconds L sit hold (use parallettes) 120 seconds dip support hold (with turn-out of hands) Complete the following. Every time you break a set (not unbroken), add one minute to your final time. 10, 8, 6, 4, 2 Pull-ups 5, 4, 3, 2, 1 Handstand push ups 10, 8, 6, 4, 2 Pull-ups 10, 8, 6, 4, 2 Ring dips 10, 8, 6, 4, 2 Pull-ups 20, 16, 12, 8, 4 Push-ups Upper body strength development is approached in a similar way to our power libing techniques. We add external loading to pull-ups and dips for low volume sets. Interac4ve movement library links for all session specific preand post- workout rou4nes. MVT. THERAPY MVT. RECOVERY Short adductor PNF. Minimum one minute. http://www.rangeofmotion.net.au/content/short-adductor-pnf Gluteal PNF. Minimum one minute each side. http://www.rangeofmotion.net.au/content/gluteal-pnf Anterior chain PNF. Minimum one minute each side. http://www.rangeofmotion.net.au/content/anterior-chain-pnf Quadriceps release. Minimum one minute each side. http://www.rangeofmotion.net.au/content/quadriceps-release Forearm release. Minimum one minute each side. http://www.rangeofmotion.net.au/content/forearm-release Calf release. Minimum one minute each side. http://www.rangeofmotion.net.au/content/lower-limb-stretches-and-release/foam-roller-calves Three sets of three reps of the following (each set unbroken): 5 second false grip hang with turn-out in hollow, strict pull-up (chest to rings), 5 second hold at top, 5 second lower. For ypur skills, we will program either skill ability development or skill stamina development., dependant on your needs.

FRIDAY ROUTINE 20 Kneeling pelvic tilts http://rangeofmotion.net.au/content/four-point-kneeling-pelvic-tilts 20 Lateral straight leg swings http://rangeofmotion.net.au/content/lower-limb-stretches-and-release/standing-leg-swings-medio-lateral 20 Horiz. abd. arm swings http://rangeofmotion.net.au/content/shoulder-rom-and-flexibility/arm-swings-horizontal-abduction-and-adduction 20 Int/ext rotation catches http://rangeofmotion.net.au/content/internalexternal-rotation-catches For each degree of freedom for each of the movement types, an ac4ve warm-up is completed. By covering all degrees of freedom, every joint involved in the movement is moved through the same ranges as will occur during the exercise. A) Every 30 seconds for five minutes: 2x speed deadlifts at 65% max (or 40% max bar weight + 25% band tension at the top). B) One set every 2 mins for 5 rounds. Increase weight from last time completed this rep scheme, all sets same weight, final set for max reps. Rest an extra minute before final set. - Odd rounds: 3x high bar back squat (max depth). - Even rounds: 5x push press (pause and reset each rep). AM: B Complete as many rounds as possible of the following. Resume each interval where you finished the previous. Complete the following work to rest intervals: (180 secs work : 180 secs rest) x 4. 10 Box jumps 100 Row (metres) s4mulus and maximises the training effect. We program 10 Wall ball Percentages, not weights are programmed. This retains the desired 1, 3, 5, 3, 1 minute AMRAPs with a 2:1 work to rest ratio. Resume each interval where you finished the previous. 10 Push jerk (60% max) 10 Snatch (squat) (60% max) Front rack PNF. Minimum one minute. http://www.rangeofmotion.net.au/content/front-rack-pnf MVT. THERAPY Internal rotator PNF. Minimum one minute each side. http://www.rangeofmotion.net.au/content/internal-rotator-pnf Programming Prone reverse to fit flies. into Accumulate your a minimum of 20 repetitions. http://www.rangeofmotion.net.au/content/prone-arm-lifts desired Hamstrings schedule. release. Minimum one minute each side. http://www.rangeofmotion.net.au/content/hamstrings-release MVT. RECOVERY Lower back release. Minimum one minute each side. http://www.rangeofmotion.net.au/content/back-stretches-rom-and-release/lower-back-foam-roller Tricep release. Minimum 60 seconds each side. http://www.rangeofmotion.net.au/content/tricep-release sob and deep 4ssue release techniques to maximise the speed of recovery and op4mise future training. Max unbroken toes to bar (60s cap). Rest 60s. Three rounds. No extra kip between reps.

SATURDAY ROUTINE 20 Bent leg swings http://rangeofmotion.net.au/content/anterio-posterior-bent-leg-swings 20 Straight leg swings http://rangeofmotion.net.au/content/lower-limb-stretches-and-release/standing-leg-swings-anterio-posterior 20 Int/ext rotation catches http://rangeofmotion.net.au/content/internalexternal-rotation-catches 40 Abduction arm swings http://rangeofmotion.net.au/content/abduction-arm-swings-posterior-shoulder-touch AM: B A) Warm up with: 3x 3 posn snatch pull, 3x 3 posn power snatch, 4x 3 posn snatch. 3x 3 posn clean pull, 3x 3 posn power clean, 4x 3 posn clean. 3x jerk dip+jerk+tall jerk+jerk. B) Build up to working weights then complete the following. 5 x 3 snatch (power) 5 x 3 clean (full squat) 5 x 3 jerk We program a combina4on of the full libs and drills. We employ various techniques to maximise Olympic libing, with a premium placed on minimising missed libs and the development of correct mechanics. We commonly segment these high complexity/organisa4on movements. Complete the following running intervals. Hold the same pace on every interval by beginning the session at a rate of perceived exertion of 6/10, middle of the session at 7/10, end of the session no more than 8/10. If you know your anaerobic threshold, work at that pace. 9 min work, 1 min rest. 2x 6 min work, 1 min rest. 3x 3 min work, 20s rest. Complete as many rounds as possible in 20 minutes of 14 KB swings (24kg) 14 Toes to bar 14 Ring dips We program mul4modal sessions combining all other elements of training. Shoulder flexor PNF. Minimum one minute. http://www.rangeofmotion.net.au/content/shoulder-rom-and-flexibility/anterior-shoulder-stretch These target aerobic endurance through MVT. THERAPY External rotation torque in bar dip support. Accumulate minimum 60 seconds. http://www.rangeofmotion.net.au/content/external-rotation-torque-bar-dip-support Thoracic extension release. Minimum one minute. lactate http://www.rangeofmotion.net.au/content/thoracic-extension-release and anaerobic threshold training. We program correc4ve exercises for the most Lat release. Minimum one minute each side. http://www.rangeofmotion.net.au/content/shoulder-rom-and-flexibility/foam-roller-lats common faults seen in the exercises completed that MVT. RECOVERY Tricep release. Minimum 60 seconds each side. http://www.rangeofmotion.net.au/content/tricep-release day. This specific movement therapy works to The swimming Calf sessions release. Minimum will improve one minute each swimming side. http://www.rangeofmotion.net.au/content/lower-limb-stretches-and-release/foam-roller-calves as a skill, release restric4ng structures (primarily through but will also drama4cally improve cardiorespiratory PNF) and ac4vate inhibited structures to solve any endurance and localised muscular stamina. The benefits musculo-skeletal imbalance which causes lack of One bar muscle-up every x seconds. Choose a number of seconds that will be very challenging to complete for five minutes. If repeating this session, reduce the number of seconds from last time it of swimming are extremely far reaching. technique and efficiency. was completed successfully. Complete three rounds of the following, resting 60 secs after each round: 100 m freestyle as a continuous swim. 30 secs rest. 2x (25 m kick with board, 15 secs rest). 2x (50 m freestyle, 15 secs rest). 2x (25 m kick with board, 15 secs rest).