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Crossfit training plan 5/2/18 – 11/2/18

Posted 4th February 2018 by Geoff Stewart

Crossfit

Welcome to Phase 1, week 5 of our new 2018 training plan.

Week 5 and February is with us. If you have not worked it out yet we are changing thing around every 2 weeks and looking to build again. The coaches have been praising those “power positions” on your snatchs and cleans so as you move on to Mid hang position don’t forget the power positions.

We have given you some option with in the programming so you’ll need to make a call on which will suit your current level best. If in any doubt go for a scaled option and do it with perfect form and execution. If your Having problems with your OHS have a talk to your coaches, scale your movements back..

Check yourself before you reck yourself x

Monday

PSn + BN Sn Push Press + Pull Up

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

15 Mins to build to a solid set:

A1: Mid Hang Power Snatch + OHS x 2+5 -managable

A1: Mid Hang Snatch (3 second Pause) + OHS x 2+2

*Choose which complex you will get most from.

12 Mins complete:

Every 3 minutes to complete both:

B1: Snatch Segmented Deadlift x 4-6

Floor, knee, power position

B2: Kb Swing (heavy) x 6-10

15 Mins to build to a solid set:

A1: Mid Hang Power Snatch + front squats x 2+5

A1: Mid Hang Snatch (3 second Pause) + front squats x 2+2

*Choose which complex you will get most from.

12 Mins complete:

Every 3 minutes to complete both:

B1: Snatch Segmented Deadlift x 4-6

Floor, knee, power position

B2: Kb Swing (Medium) x 6-10

15 min EMOM

Kb / Db Squat/Power Cleans x 8-10

Box Jump x 8-10

Row / Bike x 8-10 cal

Aim here is to get each of these to roughly 30-40 sec work and 20-30 rest. Play with the numbers and see how you get on.

15 min EMOM

Kb / Db Squat/Power Cleans x 8-10

Box Jump x 8-10

Row / Bike x 8-10 cal

Aim here is to get each of these to roughly 30-40 sec work and 20-30 rest. Play with the numbers and see how you get on.

Tuesday

Pclean + Dip

Strong

Fit

15 Mins to build to a solid set:

A1: Mid Hang Power Clean + Mid Shin Power Clean x 2+2

A1: Mid Hang Power Clean +Front Squat x 2+5

*Choose which complex you will get most from.

15 Mins complete:

Every 3 minutes

B1: Back Squat 5 x 3-5 @ 3311 :30

B2: Skin the cat 5 x 3-8 rest remaining time

15 Mins to build to a solid set:

A1: Mid Hang Power Clean + Mid Shin Power Clean x 2+2

A1: Mid Hang Power Clean +Front Squat x 2+5

*Choose which complex you will get most from.

15 Mins complete:

Every 3 minutes

B1: Back Squat 5 x 3-5 @ 3311 :30

B2: Pike Up w/ Frisbee 5 x 5 – 15

For Time:

Walking Lunges x 80

Every 20 steps = 10 Burpees

Rest 60 sec

DB on Shoulder Squats x 80

Every 20 = 20 V-Up / Double Crunch

For Time:

Walking Lunges x 80

Every 20 steps = 10 Burpees

Rest 60 sec

DB on Shoulder Squats x 80

Every 20 = 20 V-Up / Double Crunch

Wednesday

                                                                                               Energy Loaded BS/ FS / Thruster

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

Min 10 – 28

15 mins of:

YGIG Teams of 3

P1 completes both before moving on.

A1. 5 x Power Cleans @ Manageable UB

A2. 10 x Squat Jumps

rest 3 mins

Min 28-46

15 mins of the same format:

B1. Push Press x 5 @ Manageable UB

B2. Heavy Wall Ball x 10

B3. Double Under x 50 0r 60sec mx

Min 46-54

P1 runs as P2 & P3 work the stations. Rotate though in follow the leader format.

C1. 200m Run

C2. Straight Leg Sit Ups (weighted)

C3. FLR on P-Bar or Rings

Min 10 – 28

15 mins of:

YGIG Teams of 3

P1 completes both before moving on.

A1. 5 x Power Cleans @ Manageable UB

A2. 10 x Squat Jumps

rest 3 mins

Min 28-46

15 mins of the same format:

B1. Push Press x 5 @ Manageable UB

B2. Heavy Wall Ball x 10

B3. Double Under x 50 0r 60sec mx

Min 46-54

P1 runs as P2 & P3 work the stations. Rotate though in follow the leader format.

C1. 200m Run

C2. Straight Leg Sit Ups (weighted)

C3. FLR on P-Bar or Rings


Thursday – gymnastics

 Friday

OHS + Strict press + Hoz Row

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

10mins to Complete

A: Snatch Balance 4 x 5 -Manageable

A: OHS w/ 3 sec pause 4 x 5 @ 3311

*Choose which will benefit you more -FORM

12 mins to complete:

B1: Push Jerk + Jerk (Behind Neck) 4 x 1+3 :60 -Manageable

12 mins

C1. Ring Arch Chin Up x 2-3ea

C1. Ring Chin x 6-8 @ 2111

C1. Paused Ring row x 6-8 @ 30×3

*Choose exercise which you will get most benefit from.

C2. Press Behind the neck in split x 8-10 @ 30×0 –Manageable UB

rest 60-90

3 Rounds

D1. DB Snatch x 10

D2. Ring Row (single ring) x 10

D2. Pull Up x 10

Rest 60 sec

Then:

3 Rounds

Sheena Press up x 5-10

Burpee x 10

10mins to Complete

A: Snatch Balance 4 x 5 -Manageable

A: OHS w/ 3 sec pause 4 x 5 @ 3311

*Choose which will benefit you more -FORM

12 mins to complete:

B1: Push Jerk + Jerk (Behind Neck) 4 x 1+3 :60 -Manageable

12 mins

C1. Ring Arch Chin Up x 2-3ea

C1. Ring Chin x 6-8 @ 2111

C1. Paused Ring row x 6-8 @ 30×3

*Choose exercise which you will get most benefit from.

C2. Press Behind the neck in split x 8-10 @ 30×0 –Manageable UB

rest 60-90

3 Rounds

D1. DB Snatch x 10

D2. Ring Row (single ring) x 10

D2. Pull Up x 10

Rest 60 sec

Then:

3 Rounds

Sheena Press up x 5-10

Burpee x 10

Saturday

Good Morning + Step Up Var

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

Every 3-4 mins Complete (16min Mx)

A1: BB Bulgarian Split Squat 4 x 8-10 @ 3010

A2: DB/KB Farmers Carry 4 x 40-60sec

Thruster Tekkers

20 Min Amrap

In pairs

Thruster x 30 50/35

Box Jump x 20

Thruster x 40 40/25

Box Jump x 20

Thruster x 50 30/15

Row / Bike / Run until 20mins

Every 3-4 mins Complete (16min Mx)

A1: BB Bulgarian Split Squat 4 x 8-10 @ 3010

A2: DB/KB Farmers Carry 4 x 40-60sec

Thruster Tekkers

20 Min Amrap

In pairs

Thruster x 30 50/35

Box Jump x 20

Thruster x 40 40/25

Box Jump x 20

Thruster x 50 30/15

Row / Bike / Run until 20mins

Sunday

Energy Upload

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

10mins of:

A1: Mixed Rack Kettlebell Overhead Carry 4 x 40 sec 

A2: Scapular Press Up 4 x 40-60sec

20 mins moving through:

3 Rounds:

Half Kneeling KB / DB 1 Arm Press x 10ea

Row 500m @ medium

Rest 60 sec

3 rounds

Dual KB Deadlift x 15

Assault Bike x 25 Cal

Rest 60 sec

20 Mins Moving through

3 Rounds:

Ring Row x 10-20

Eternal Circles Battle Rope x 30-50

Rest 60 sec after each round

3 rounds

Wall Ball x 20

Run 400m

Rest 60 sec after each round

10mins of:

A1: Mixed Rack Kettlebell Overhead Carry 4 x 40 sec 

A2: Scapular Press Up 4 x 40-60sec

20 mins moving through:

3 Rounds:

Half Kneeling KB / DB 1 Arm Press x 10ea

Row 500m @ medium

Rest 60 sec

3 rounds

Dual KB Deadlift x 15

Assault Bike x 25 Cal

Rest 60 sec

20 Mins Moving through

3 Rounds:

Ring Row x 10-20

Eternal Circles Battle Rope x 30-50

Rest 60 sec after each round

3 rounds

Wall Ball x 20

Run 400m

Rest 60 sec after each round