Crossfit training plan- 16/4/18 – 22/4/18
Welcome to Phase 2, week 7 of our 2018 training plan.
Its almost done people we are into week 7 of our 8 week training phase this is our last building building and making payments into the bank of fitness before we test and make some withdrawls.
Be brave, be focused and enjoy.
Smash it.
Monday
20 Mins To establish a comfortable weight:
E, A: Clean x 2 (rest 10 seconds between reps)
N, A: Power Clean + FS x 2+2
*hold tight on those positions testing is coming
25 min time cap
3 rounds of
3 x Power Clean (70/45)
5 x Chest 2 Bar
-Then Run-
400m Run
3 rounds of
5 x Power Clean (60/35)
7 x Pull Up
-Then Run-
400m Run
3 rounds of
7 x Power Clean (50/25)
14 x Ring Row
-Then Run-
400m Run
Complete twice
Tuesday
Every 3:30
E, A Front Squat @ 20×0
3 x 1,1,1,1,1 (rest 10sec between reps)
working @ minimum of 80%1RM
or
Every 2:30
N, A: Front Squat 5×5 @ 30×0
5 Rounds of:
10 TTB
10 KB Swing
10 SA DB/KB Push Press*
20m Over Head DB/KB Walk*
Rest 1-2 min
Complete unbroken
Complete DB Push Press + OH Walk with one arm before changing arms. One round is when this is completed with both arms.
Wednesday
15 min to find technical weight
A: Split Jerk x 2-3
Every 2:30 for 12 rounds:
5 Rounds
3 TnG Squat Clean & Jerk
20 Double Unders
4 Rounds
6 Power Clean and Press
20 Double Unders
3 Rounds
9 Thrusters
20 Double Unders
Finish with: Lateral / Bent Over DB Rasies
Thursday – Gymnastics
Friday
20 Mins To establish a comfortable weight:
E, A: Mid Hang Sn + Snatch 1 +1 -2
N, A: Snatch Pull + Power Sn 2+2
5 Rounds of:
Row 500m @ 80-90%
Then complete:
45-60 Hollow Dish Flutter Kicks
10-=15ea Turkish Situps
Recorded 500m times. Aim for consistency as next week will be the 1000m TT. This will give us an idea of how to pace ourselves and what we should be aiming for.
Saturday
Every 3:30
A Deadlift @ 20×0
3 x 1,1,1,1,1 (rest 10-20 between reps)
working @ minimum of 80%1RM
or
Every 2:30
A: Deadlift 5 x6 @ 30×0
25 min of:
6 x Deadlift
12 x KB Swing
24 Cal Assultbike / Row / Run (400)
* Our aim here is to keep moving and not blow or redline. We want you to select a weight that you could complete 12-15 on the deadlift.
Sunday
Every 3:30
A Bench Press @ 20×0
3 x 1,1,1,1,1 (rest 10-20 between reps)
working @ minimum of 80%1RM
or
Every 2:30
A: Bench Press 5 x6 @ 3
Kettlebell Pyramids
1-2-3-4-5-4-3-2-1
A1: Kb Squat Clean
A2: Kb Thruster
A3: Kb Push Press
A4: Kb Down Up
*Note: this will either be done as double or single depending your kettle bell tekkers “”
Then:
Row / Run 1000m*
Every 500m x 10 burpee
Rest 5 mins
Repeat 2 Rounds