Crossfit training plan- 26/3/18 – 1/4/18
Welcome to Phase 2, week 4 of our 2018 training plan.
Week 4. Hope your calves have recovered from 18.3. For you folks that had a go we are starting the week with some DU to keep you bouncing. Then we are into our BB complexes and basic lifting which you should have the hang of by now.
When you come to the WODs or your longer breathing type days get yourself organised, talk to the people around you and share your space safely. Do you need all that equipment out? Do you know the order and rep scheme of the workout? Spend some time sorting it and and keep it safe.
Smash it.
Monday
5 mins Double Unders
Can you complete 5 sets of 10,20,30,40+ DU on the minute and be consistent?
25 Mins To establish a comfortable weight:
E. A: Clean High Pull + Clean + FS x 2+2+2
N. A: Clean High Pull + Power Clean + FS x 2+2+2
12 Min AMRAP
3 Rounds
25 x Weight Plate GTOH
25 x Ring Row
Rest 1 min
3 Rounds
25 x AKB Swing
25 x DU
Tuesday
Every 2:30
E. B: Heels Elevated Back Squat 4 x 5 @ 3311
N. B: RFE Split Squat 4 x 8 @3011 :90
15 Min Emom (5 rounds)
Min 1: 6-10 x KB or DB Squat Cleans (dual / single)*
Min 2: 5-15 x TTB / TTR*
Min 3: 10-15 Bike / Row (hard)*
– Then –
3 further rounds with no break. I.e. 8 rounds in total
* Must complete the reps in a given minute. The coach will aid you in selecting the reps given for this workout to make sure you are consisten through the rounds
Once Finished complete:
3 rounds of:
30-45 Sec Hollow Dish
30-45 Sec Side Plank L & R
30-45 Sec FLR
rest as needed between rounds
Wednesday
20 min to find technical weight
A: Push Jerk + Split Jerk 4 + 4
20 min time cap
Staggered start – once the rower is free the next can begin. Start on the minute
Row 2000m
100 Wall Balls
20 MU or 20 Baby MU
Dipping in- 15 mins
5 Pull Ups
5 Dips
15 Air Squats
*Aim for 10 rounds
Thursday – Gymnastics
Friday
20 Mins To establish a comfortable weight:
E. A: Snatch Pull + Sn + OHS 2+2+1
N. A: Snatch Pull + Power Sn 2+2
Every 2:30
E. B: Front Squat 4 x 6 @ 3011
N. B: FRE Split Squat 3 x 8 @3011 :60
Nancy
5 Rounds for Time
400m Run
15 Overhead Squat 42.5/25
Nancy – Scaled
5 Rounds for Time
400m Run
15 Heels Elevated DB Squat
Once completed move on to:
DB Curls 3 x 10-15 @ 2110
Banded Tricep Extensions 3 x 25 @ 1010
Saturday
Every 2 min
A: Dynamic Effort Deadlift @ 70% from testing week
7 x 3 @ 2110
Kipping Practice 10min
– Should I kip?
– Where should I start?
20 Minutes of:
In Pairs accumulating rounds
1-2-3-4-3-2-1
3 Power Cleans
5 Pull Ups
10 Press Ups
15 Air Squats
I.e. P1 Completes 1 round of the above. So, does P2. Next round P1 completes 2 rounds as does P2. Until 4 Rounds are completed. Then working back down to 1 or a 20-minute time cap.
Sunday
15 mins Every 3 mins complete both
A1: BB Floor Press 5 x 6 @ 2111
A2: Bent over KB row 5 x 8ea @ 2010
7 Min AMRAP
5-4-3-2-1
STOH 70% of A or manageable weight
Burpee Box Overs
Rest 5 mins
7 Min AMRAP
5 KB BB/ DB Thrusters same as A
20m Farmers Walk -heavy
Rest 5 Min
7 Min AMRAP
10-8-6-4-2
BB/DB/KB Power Clean same as A.
V-Up
Once complete work through:
Lying Powell raise 3 x 8-10 @3010
Banded Face Pull 3 x 10-12 @ 202