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Crossfit training plan 22/1/18 – 28/1/18

Posted 19th January 2018 by Geoff Stewart

Crossfit

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

Week 3 is with us, myself (Geoff) and Josh were chatting over some fine mushrooms on toast at Ozone coffee the other day and as we do discussing the merits of various training plans, periodization structures, various gut testing protocols and how we can get you folks the best result we can. After a few flat whites we came to a few simple points to start with.

Consistency is without doubt the major ingredient. You can have the best program, the greatest plan, the sweetest barbell, the sharpest lifting shoes and the most high tech shorts but if you ain’t turning up following the plan to the best of your ability over and over again, the magic fairy dust can’t be sprinkled. Consistency people, turn up, work hard and build that consistency.

Consistency – Turn up

Repetition – Turn up more often

Intensity – work hard and put more weight on the bar.

Let’s get it done x

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: Mid Hang Power Snatch + OHS x 3+2

15 Mins complete:

Every 90 Seconds

B1: OHS 4 x 4-6 @ 30×1

B2: Chin Up 4 x 4-6 @ 40×0

15 Mins to build to a solid set:

A: Mid Hang Power Snatch + OHS x 3+2 –OHS as form allows

15 Mins complete:

Every 90 Seconds

B1: OHS or Goblet squats 4 x 4-6 @ 30×1

B2: Toes down Chin Up 4 x 4-6 @ 40×0

16 mins

Every Min Change Station

(Work for 40 sec, Rest for 20)

Min 1: Push Press x 10 -medium

*Pause at the top position once complete

Min 2: Ring Row x 10

*Pause at the top position once complete

Min 3: Burpee x 5-10

*Pause in FLR position once complete

Min 4:

REST

Note: Second week we would be looking to add a little weight to the PP. This will teach you the weight to use for a given time and also how to pace yourself!

16 mins

Every Min Change Station

(Work for 40 sec, Rest for 20)

Min 1: Push Press x 10 -light

*Pause at the top position once complete

Min 2: Ring Row x 10

*Pause at the top position once complete

Min 3: Burpee x 5

*Pause in FLR position once complete

Min 4:

REST

Note: Second week we would be looking to add a little weight to the PP. This will teach you the weight to use for a given time and also how to pace yourself!

Tuesday

 

Pclean + Dip

Strong

Fit

15 Mins to build to a solid set:

A: Mid Hang Power Clean + Mid Hang Clean x 2+2

15 Mins complete:

Every 2min 30

B1: Front Squat 5 x 8 @ 3011 :10

B2: Strict Hang to Inversion on Rings 5 x 3-8 rest remaining time

16 mins

Partner Workout

3 Rounds

P1: 300m row

P2: Kneeling 1 Arm Kb Press x 12ea

Once Completed

3 Rounds of:

P1: Seal Walk / Mtn Climber (50) 1 x Lap/length

P2: Slam Ball x 10

15 Mins to build to a solid set:

A: Mid Hang Power Clean + Mid Hang Clean x 2+2

15 Mins complete:

Every 2min 30

B1: Front Squat 5 x 8 @ 3011 :10

B2: Strict Hang to Inversion on Rings 5 x 3-8 rest remaining time

16 mins

Partner Workout

3 Rounds

P1: 300m row

P2: Kneeling 1 Arm Kb Press x 12ea

Once Completed

3 Rounds of:

P1: Seal Walk / Mtn Climber (50) 1 x Lap/length

P2: Slam Ball x 10

Wednesday

                                                                                               Energy Loaded BS/ FS / Thruster

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

Min 10 – 27

Every 3 mins – 5 rounds

Front Squats x 5 (build ea round –power clean bar from floor)

Burpee Over the Bar x 10

Rest 2 min

Min 27 – 44

Every 3 mins – 5 rounds

Push Press x 5 (build each round)

Front Rack Back Step x 12-16 steps

Min 44 – 54

Every 2 min – 5 Rounds

Box Jump x 10 -20/24

AKB Swing x 10-15

Min 10 – 27

Every 3 mins – 5 rounds

Front Squats x 5 (build ea round)

Burpee Over the Bar x 10

Rest 2 min

Min 27 – 44

Every 3 mins – 5 rounds

Push Press x 5 (build each round)

Front Rack Back Step x 12-16 steps

Min 44 – 54

Every 2 min – 5 Rounds

Box Jump x 10

AKB Swing x 10-15


Thursday – gymnastics

 

Friday

OHS + Strict press + Hoz Row

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

10mins to Complete

A: Snatch Balance 4 x 5

or

OHS w/ 3 sec pause 4 x 5 @ 3311

15 mins to complete:

B1: Push Press + Push Jerk 4 x 2+3 :60

B2: 1 Arm Ring Row 4 x 8-12 @ 3011 :90

Aim: pause MUST be with CHEST TOUCHING THUMB/RING

16 min

4 Rounds

3 Mins AMRAP 1 min rest

3 Power Clean (60/40)

6 Press Up

9 Air Squat

10mins to Complete

A: Snatch Balance 4 x 5

or

OHS w/ 3 sec pause 4 x 5 @ 3311

15 mins to complete:

B1: Push Press + Push Jerk 4 x 2+3 :60

B2: 1 Arm Ring Row 4 x 8-12 @ 3011 :90

Aim: pause MUST be with CHEST TOUCHING THUMB/RING

16 min

4 Rounds

3 Mins AMRAP 1 min rest

3 Power Clean (60/40)

6 Press Up

9 Air Squat

Saturday

Good Morning + Step Up Var

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

Every 3-4 mins Complete (16min Mx)

A1: BB Back Step 4 x 8-10 @ 3010

A2: Lying Leg raise 4 x 10-15sec

12 min to complete sets of:

B1: High Box Step Up 3 x 5-8 ea

B2: Straight Leg Sit Up 3 x 8-12 @ 3010

21-15-9

Unbroken Thruster 40/25

Row Cal

Rest 5min

21-15-9

Goblet Squat 24/16

Press Up

Every 3-4 mins Complete (16min Mx)

A1: BB Back Step 4 x 8-10 @ 3010

A2: Lying Leg raise 4 x 10-15sec

12 min to complete sets of:

B1: High Box Step Up 3 x 5-8 ea

B2: Straight Leg Sit Up 3 x 8-12 @ 3010

21-15-9

Unbroken Thruster 40/25

Row Cal

Rest 5min

21-15-9

Goblet Squat 24/16

Press Up

Sunday

Energy Upload

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

4 Rounds

DB Push press x 10 –heavy but UB

DU x 30

Rest 2 mins

4 Rounds

KB/DB RDL x 10

Dip x 10

Burpee x 10

Rest 2 mins

4 Rounds

Pull Ups x 5-10

Bike 15/20cal (smooth)

Rest 2 mins

Rest 2 mins

4 Rounds

DB Floor Press x10

Row x 20cal (smooth)

4 Rounds

DB Push press x 10 –heavy but UB

DU x 30

Rest 2 mins

4 Rounds

KB/DB RDL x 10

Dip x 10

Burpee x 10

Rest 2 mins

4 Rounds

Toes down Pull Ups x 5

Bike 15/20cal (smooth)

Rest 2 mins

Rest 2 mins

4 Rounds

DB Floor Press x10

Row x 20cal (smooth)