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Crossfit training plan- 30/4/18 – 6/5/18

Posted 27th April 2018 by Geoff Stewart

Crossfit

Welcome to Phase 3, week 1 of our 2018 training plan.

Week 1 of yet another training phase is with us. When we start a new training phase take your time to read the workout and listen to your coach please… they are wise in many things.

This week are reps ranges are going up you need to make sure you can complete the specific rep range at the specific tempo indicated if you can’t drop the weight. With the olympic lifting work through your positioning, don’t chase weight to early in the phase work your Movement and positions before you start to load your bars .

 

There is a fine selection of breathing and moving WODs to keep most happy hamsters happy.

 

Have fun the sun is coming.

Monday

E2MO2M (10min)

A: Paused 3 Position Sn

Mid Shin / Low Hang / High Hang 5 x 2

 

E2MO2M (16min)

B1: Deficit Deadlift 2″ 4 x 8-10 @ 41×0

B2: 60* Incline DB Press 4 x 8-10 @ 41×0

 

For Time – Medium

21 Thrusters – 45/30

20 Kb Swing – 24/16

15 Thrusters

20 Kb Swing

9 Thrusters

20 Kb Swing

*Row / Bike 10 cal every break with the thrusters

 

Tuesday

E2MO2M (10min)

A: Strict Press + Push Press 5 x 3 + AMRAP (build weight)

 

Every 4 min complete (16min)

B1: FFE Split Squat 4 x 8-10 @ 31×0

E, B2: Rope Chin Ups 4 x 8-10 @ 3010

N, B2: Rope Chin Ups with toes down 4 x 8-10 @ 3010

 

*5 Rounds

1 Round every 3 minutes

3 Strict Pull Ups / Chin Up

6 Push Press – Medium

9 Burpee Over the bar

*Work hard each round, live for the rest.

 

Wednesday

12 Min EMOM

Even: Clean & Jerk /Power clean & push press x 2 (heavy)

Odd: Kb or DB Thrusters x 10 (Medium)

 

10 RFT

30 Double Unders  or 45seconds skipping

3 Hang Power Cleans 50/30

2 Hang Squat Clean

1 Thruster

*Note barbell cycling is to be unbroken. If you drop the bar enforced 2 min break is required.

 

Thursday – Gymnastics

 

Friday

10 Mins of:

A:  Snatch Complex of:

Muscle Snatch

BTN Jerk

Sn Balance

High Hang Snatch

Note: Sets and reps will be to suit the person. Work up in weight over the 10 mins

 

E2MO2M (12min)

B: Hang Sn + OHS 6 x 2+2

 

E2MO2M (10min)

C: Heels Elevated Back Squat 5 x 8-10 @ 40×0

 

15 mins of:

Min 1: DB / Kb Snatch x 10 Reps

Min 2: Knee 2 Elbows / Knee raises

Min 3: 200m Run / Row

 

Saturday

Every 4 Mins Complete (20min)

A1: Hang Clean + FS 5 x 3+3

A2: Dip

  1. 5 x 5-7 @ 40×0
  2. 5×10-12 @40×0 (toes on floor)

 

In Pairs YGIG

18mins

5 Front Squats -medium

8 Wall Ball

10 Dips or press ups

 

Sunday

Double Under Practice 10 min

If DU are a can do fill the 10 mins with:

10 min

5 Turkish Get Up

30 DU

 

18 Mins of:

Min 1: 200m Run /row

Min 2: 15 Burpee

Min 3: 10 pull ups

 

15 Mins of:

Min 1: 200m Run /row

Min 2: 10 DB Hang squat Clean

Min 3: 10 V- Up