Crossfit training plan 15/1/18 – 21/1/18

Posted 12th January 2018 by Geoff Stewart

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

Week 2 is with us already, how are those resolutions and goals holding up? There have been some sore folk walking around the gym this week. The first few sessions back after an overindulgent few weeks leave us all sore and are a reminder that we really shouldn’t stop completely and that extra mince pie wasn’t such a good idea.

There are a number of ways you can help yourself out with your DOMS (delayed onset muscle soreness). We ain’t saying you’re not going to get any – if you’re working hard and using new muscles you are going to be a bit sore, but there are some tried and tested ways to help. Warm up and cool down properly (so don’t lie on the floor after the WOD like a dead animal, move around, keep the blood flowing and go through your stretching/mobility on the mezzanine post workout). Drink enough water too, hydration is key to many, many body functions including recovery. If you really suffer, consider taking some BCAAs (branch chain amino acids) pre- workout and during your workout. We are fans of NOCCO – you can find some in our fridge (£2.50). You could also take some magnesium, it also helps with numerous bodily functions.

Repetition is the key this week. We are trying a bit of a new thing this week and repeating some of last week’s workouts. This isn’t a mistake, we want to see what benefits it brings. You should know the movement, the weights you lifted, how the workouts felt, where you slowed down and where you can improve. So let’s move better, faster, stronger.

Monday

PSn + BN Sn Push Press + Pull Up
Strong	Fit
Warm up 5mins Mobility	Warm up 5mins Mobility
15 Mins to build to a solid set: A: High Hang Power Snatch x 4-5 15 Mins complete: Every 90 Seconds B1: Behind the Neck-Push Press 4 x 6-8 @ 30×1 B2: Ring Chin Up 4 x 6-8 @ 40×0 (Partner assisted if needed)	15 Mins to build to a solid set: A: High Hang Power Snatch x 4-5 15 Mins complete: Every 90 Seconds B1: Behind the Neck-Push Press 4 x 10-12 @ 30×1 B2: Ring Chin Up 4 x 6-8 @ 40×0 (Toes down or scaled to make rep range)
16 mins Every Min Change Station (max time working 40sec) Min 1: Persain Press Ups x 10-20 Min 2: KB Deadlift High Pull x 10-20 – Heavy Min 3: OH Plate Hold x 40 sec – Heavy Min 4: Row 40 Sec (Pace: be able to transfer into press up)	16 mins Every Min Change Station (max time working 40sec) Min 1: Persain Press Ups x 10-20 –scales as needed Min 2: KB Deadlift High Pull x 10-20 – Manageable Min 3: OH Plate Hold x 40 sec Min 4: Row 40 Sec (Pace: be able to transfer into press up)

Tuesday

Pclean + Dip

Strong

Fit

15 Mins to build to a solid set:

A: High Hang Power Clean x 4-5

15 Mins complete:

Every 2:30

B1: Front Squat 5 x 6 @ 3011 :10

B2: Strict Toes to Rings 5 x 3-8 rest remaining time

15 Mins to build to a solid set:

A: High Hang Power Clean x 4-5

15 Mins complete:

Every 2:30

B1: Strict knee raises 5 x 3-8 rest remaining time

16 mins

Partner Workout

3 Rounds

P1: Row 500m

P2: Standing / Kneeling Front Rack KB Hold -Medium

Once Completed

3 Rounds of:

Low Plank 60 sec

Hollow Dish Hold 60 sec

Rest as needed

16 mins

Partner Workout

3 Rounds

P1: Row 500m

P2: Standing / Kneeling Front Rack KB Hold -Light

Once Completed

3 Rounds of:

Low Plank 60 sec

Hollow Dish Hold 60 sec

Rest as needed

Wednesday

Energy Loaded BS/ FS / Thruster
Strong	Fit
Warm up 5mins Mobility	Warm up 5mins Mobility
Every 4 mins – 4 rounds Deadlift x 5 (build each round) –Heavy UB Double KB Thruster x 5-8 – heavy UB Double Unders x 30 Rest 2 min Every 4 mins – 4 rounds Russian Step Ups x 10 ea Double Kb Deadlift x 15 Toes to Rings x 10 Rest 2min Every 3 min – 3 Rounds 400m Run or Row	Every 4 mins – 4 rounds Deadlift x 5 (build each round) –Heavy UB Double KB Thruster x 5-8 – heavy UB Double Unders x 30 Rest 2 min Every 4 mins – 4 rounds Russian Step Ups x 10 ea Double Kb Deadlift x 15 Toes to Rings x 10 Rest 2min Every 3 min – 3 Rounds 400m Run or Row

Thursday – gymnastics

Friday

OHS + Strict press + Hoz Row
Strong	Fit
Warm up 5mins Mobility	Warm up 5mins Mobility
10mins to Complete A: OHS w/ 3 sec pause 4 x 5 @ 3311 15 mins to complete: B1: Strict Press + Push Press 4 x 3+mx :60 B2: Paused Horizontal Ring Row 4 x mx reps @ 3013 :90 Aim: pause MUST be with CHEST TOUCHING THUMB/RING 18 mins 4 Mins AMRAP 15 x DB Push Press 10 x Burpee (weighted) rest 2 mins 4 Mins AMRAP 10 x Heavy Wall Ball 10 x Pull Up rest 2 mins 4 Mins AMRAP 10 x Heavy Kb Swing 1 x Length Sled Push rest 2 mins	Warm up 5mins Mobility 10mins to Complete A: OHS w/ 3 sec pause 4 x 5 @ 3311 –OR Heavy goblet squats 15 mins to complete: B1: Strict Press + Push Press 4 x 3+mx :60 B2: Paused Horizontal Ring Row 4 x mx reps @ 3013 :90 Aim: pause MUST be with CHEST TOUCHING THUMB/RING 18 mins 4 Mins AMRAP 10x DB Push Press 5 x Burpee (unweighted) rest 2 mins 4 Mins AMRAP 10 x Wall Ball 10 x Pull Up – scaled rest 2 mins 4 Mins AMRAP 10 x Kb Swing 1 x Length Sled Push rest 2 mins

Saturday

Good Morning + Step Up Var
Strong	Fit
Warm up 5mins Mobility	Warm up 5mins Mobility
Every 3-4 mins Complete (16min Mx) A1: Standing Good Morning 4 x 8-10 @ 3110 A2: Seated Pike (progression) 4 x 30-40sec 12 min to complete sets of: B1: Turkish Get Up x 5 ea : B2: RFE Split Squat x 8-12 @ 3110 With a partner complete: 12 -10-8-6-4-2 Front Squat (45/30) Run 400m One person works one partner rests, complete both exercise before changing.	Every 3-4 mins Complete (16min Mx) A1: Standing Good Morning 4 x 8-10 @ 3110 A2: Seated Pike (progression) 4 x 30-40sec 12 min to complete sets of: B1: Turkish Get Up x 5 ea : B2: RFE Split Squat x 8-12 @ 3110 With a partner complete: 12 -10-8-6-4-2 Front / Goblet Squat (45/30) Run 400m One person works one partner rests, complete both exercise before changing.

Sunday

Energy Upload
Strong	Fit
Warm up 5mins Mobility	Warm up 5mins Mobility
4 Rounds –same pair of DB for both movements DB Power Clean x 10 – Heavy but UB DB Thruster x 10 Rest 2 mins 4 Rounds Walking Lunges x 20 – Heavy Seal Walks x 1lap Rest 2 mins 4 Rounds Bike x 20cal V Ups x 20 Rest 2 mins 4 Rounds Row x 20cal Standing Lateral raises x 20 Rest 2 mins	4 Rounds -same pair of DB for both movements DB Power Clean x 10 DB Thruster x 10 Rest 2 mins 4 Rounds Walking Lunges x 20 -Medium Seal Walks x 1lap Rest 2 mins 4 Rounds Bike x 20cal V Ups x 10 Rest 2 mins 4 Rounds Row x 20cal Standing Lateral raises x 10 Rest 2 mins

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Crossfit training plan 15/1/18 – 21/1/18

Monday

PSn + BN Sn Push Press + Pull Up

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

15 Mins to build to a solid set:

A: High Hang Power Snatch x 4-5

15 Mins complete:

Every 90 Seconds

B1: Behind the Neck-Push Press 4 x 6-8 @ 30×1

B2: Ring Chin Up 4 x 6-8 @ 40×0

(Partner assisted if needed)

15 Mins to build to a solid set:

A: High Hang Power Snatch x 4-5

15 Mins complete:

Every 90 Seconds

B1: Behind the Neck-Push Press 4 x 10-12 @ 30×1

B2: Ring Chin Up 4 x 6-8 @ 40×0

(Toes down or scaled to make rep range)

16 mins

Every Min Change Station

(max time working 40sec)

Min 1: Persain Press Ups x 10-20

Min 2: KB Deadlift High Pull x 10-20 – Heavy

Min 3: OH Plate Hold x 40 sec – Heavy

Min 4: Row 40 Sec (Pace: be able to transfer into press up)

16 mins

Every Min Change Station

(max time working 40sec)

Min 1: Persain Press Ups x 10-20 –scales as needed

Min 2: KB Deadlift High Pull x 10-20 – Manageable

Min 3: OH Plate Hold x 40 sec

Min 4: Row 40 Sec (Pace: be able to transfer into press up)

Tuesday

Pclean + Dip

Strong

Fit

15 Mins to build to a solid set:

A: High Hang Power Clean x 4-5

15 Mins complete:

Every 2:30

B1: Front Squat 5 x 6 @ 3011 :10

B2: Strict Toes to Rings 5 x 3-8 rest remaining time

15 Mins to build to a solid set:

A: High Hang Power Clean x 4-5

15 Mins complete:

Every 2:30

B1: Strict knee raises 5 x 3-8 rest remaining time

16 mins

Partner Workout

3 Rounds

P1: Row 500m

P2: Standing / Kneeling Front Rack KB Hold -Medium

Once Completed

3 Rounds of:

Low Plank 60 sec

Hollow Dish Hold 60 sec

Rest as needed

16 mins

Partner Workout

3 Rounds

P1: Row 500m

P2: Standing / Kneeling Front Rack KB Hold -Light

Once Completed

3 Rounds of:

Low Plank 60 sec

Hollow Dish Hold 60 sec

Rest as needed

Wednesday

Energy Loaded BS/ FS / Thruster

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

Every 4 mins – 4 rounds

Deadlift x 5 (build each round) –Heavy UB

Double KB Thruster x 5-8 – heavy UB