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Crossfit training plan- 5/3/18 – 11/3/18

Posted 2nd March 2018 by Geoff Stewart

Crossfit

Welcome to Phase 2, week 1 of our 2018 training plan.

Week 1. Your new phase is up and running. We are starting with some tough testing, when testing we are looking for you to push yourselves but NOT break yourselves-please. This is a hard week folks a some of the more experienced CF amongst you might want to pick and choose your tests a little through the week, some of you might not and just want to go for it.

 

GOOD LUCK.

Monday

20mins to complete A1 and A2

E. A1: Back Squat 3,3,2,2,1,1 @ 40×0

N. A1: Back Squat x 8rpm @ 40×0

E. A2: Chin Up 3,3,2,2,1,1 @ 40×0

N.A2: BB Bent Over Row x 8rpm @ 40×0

 

Fran

21-15-9

Thruster

Pull Up / Scales as needed

Rest 10 mins

Row 1000m

 

Tuesday

10 min skill work

TTB / K2E

DU / Skipping

 

3×1 min amrap

TTB / K2E

1 min rest between rounds

 

3×1 min amrap

DU

1 min rest between rounds

 

10min to warm up for workout

 

As Many Reps As Possible in 14 Minutes

7 Muscle-ups

50 Wallballs

100 Double unders

Scaled

As Many Reps As Possible in 14 Minutes

7 Pull Ups / Baby MU

50 Wallballs

200 single skips

 

Wednesday

20mins to complete A1 and A2:

E. A1:   Deadlift 3,3,2,2,1,1 @ 40×0

N. A1: Deadlift x 8rpm @ 40×0

E. A2: Bench Press 3,3,2,2,1,1 @ 40×0

N. A2: Bench Press x 8rpm @ 40×0

 

17.4 AMRAP 13 min AMRAP

55 Deadlifts 100/70

55 Wallballs 9/7

55 Calorie Row

55 Handstand Push-ups

 

Scaled

 

55 Deadlifts 60/42.5

55 Wallballs 9/5

55 Calorie Row

55 Hand Release Push-ups

 

Thursday – Gymnastics

Friday

20mins to complete A1 and A2:

E. A1: Front Squat 3,3,2,2,1,1 @ 40×0

N.A1: Front Squat x 8rpm @ 40×0

E. A2: Strict Press 3,3,2,2,1,1 @ 40×0

N. A2: Strict Press x 8rpm @ 40×0

 

3x5min rounds for mx reps

1min AKBS swings 24/20

1min over the Box jumps

1min Press ups

2min rest

Scale

1min RKBS swings 20/16

1min Box jumps step down

1min Box Press ups

2min rest

 

Saturday

12min to establish

A: Snatch Or Variation (ask the coach)

E. Technical 1rpm Snatch

N. Technical 3rpm power snatch

12min to establish

B: Clean and Jerk (ask the coach)

E. Technical 1rpm Clean and Jerk

N. Technical 3rpm power clean n press

 

21-15-9 cals/reps for time of: (waves please)

Row (calories)

Burpees

 

Sunday

Run 4 x 400m rest 3 minutes between efforts

rest 5min

50 wall balls for time

rest 5 min

1min Bike max distance