Crossfit training plan 26/2/18 – 4/3/18
Welcome to Phase 1, week 8 of our 2018 training plan.
Week 8. This is the final week of this phase. Its also our repeat week so you know what numbers you hit last week so lets test those numbers and push a bit harder, remember folk we don’t practice failed lifts. If you have a failed lift due to a technical fault go again if you failed because the weight was just to heavy- drop the weight.
Check yourself before you wreck yourself x
Monday
15 Mins to build to a solid set:
A1: Power Snatch x 1-3 or Snatch x 1-3
12 Mins complete:
Every 3 minutes to complete both:
B1: Deficit Snatch Deadlift x 4-6
B2: Box Jump from Seated x 3-5
Pace Yourself 20mins of:
Teams of 3 YGIG:
C1. Cleans x 5 (comfortable)
C2. 10 KB Swings Heavy
C3. Row 250m
Tuesday
15 Mins to build to a solid set:
A1: Power Clean x 1-3 or Clean x 1-3
15 Mins complete:
Every 3 minutes
B1: Back Squat 5 x 3-5 @ 2010 :30
B2: Sled Push (light) x 1 lap
MOVE FAST!
3 mins work 1 min rest
4 rounds –
OH Walking Lunges x 20
Strict Pull Ups x 5-10
Burpee x 10
*Be consistent / record your round times
Wednesday
Min 10 – 25
3 Rounds of:
A1. Thruster x 6 -moderate
A2. Wall Ball x 12
A3. Air Squat / Squat Jump x 24
Rest 3 mins
Min 25 – 40
2 rounds of:
B1. Bench Press x 6 -moderate
B2. Push Up x 12
B3. Banded Push Down x 24
Rest 3 mins
Min 40 – 55
2 rounds of:
B1. Pull ups x 6 (scaled)
B2. Ring rows x 12 (strict)
B3. BB curls x 24
Rest 3 mins
Thursday – Gymnastics
Friday
15mins to Complete
A: Split Jerk (from rack) x 1-3
12 mins EMOM change exercise every min:
B1. Kb Push Press (pause @ top) x 10
B2. B/O DB/KB Row (pause @ top) x 10
Complete each exercise starting at 2 reps and increasing by 2 reps each round for 14 mins
Burpee Box Overs
Dumbell Floor Press
Wall Balls
Saturday
Every 3-4 mins Complete (16min Mx)
A1: Bulgarian Split Squat 4 x 8-10 @ 3010
A2: 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
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/Db Deadlift x 15
Assault Bike x 25 Cal
Rest 60 sec
20 Mins Moving through
3 Rounds:
Ring Row x 10-20
Eternal Circules Battle Rope x 30-50
Rest 60 sec
3 rounds
Wall Ball x 20
Run 400m