Crossfit training plan 5/2/18 – 11/2/18
Posted 4th February 2018 by Geoff Stewart
Welcome to Phase 1, week 5 of our new 2018 training plan.
Week 5 and February is with us. If you have not worked it out yet we are changing thing around every 2 weeks and looking to build again. The coaches have been praising those “power positions” on your snatchs and cleans so as you move on to Mid hang position don’t forget the power positions.
We have given you some option with in the programming so you’ll need to make a call on which will suit your current level best. If in any doubt go for a scaled option and do it with perfect form and execution. If your Having problems with your OHS have a talk to your coaches, scale your movements back..
Check yourself before you reck yourself 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:
A1: Mid Hang Power Snatch + OHS x 2+5 managable
A1: Mid Hang Snatch (3 second Pause) + OHS x 2+2
*Choose which complex you will get most from.
12 Mins complete:
Every 3 minutes to complete both:
B1: Snatch Segmented Deadlift x 46
Floor, knee, power position
B2: Kb Swing (heavy) x 610

15 Mins to build to a solid set:
A1: Mid Hang Power Snatch + front squats x 2+5
A1: Mid Hang Snatch (3 second Pause) + front squats x 2+2
*Choose which complex you will get most from.
12 Mins complete:
Every 3 minutes to complete both:
B1: Snatch Segmented Deadlift x 46
Floor, knee, power position
B2: Kb Swing (Medium) x 610

15 min EMOM
Kb / Db Squat/Power Cleans x 810
Box Jump x 810
Row / Bike x 810 cal
Aim here is to get each of these to roughly 3040 sec work and 2030 rest. Play with the numbers and see how you get on.

15 min EMOM
Kb / Db Squat/Power Cleans x 810
Box Jump x 810
Row / Bike x 810 cal
Aim here is to get each of these to roughly 3040 sec work and 2030 rest. Play with the numbers and see how you get on.

Tuesday
Pclean + Dip

Strong

Fit

15 Mins to build to a solid set:
A1: Mid Hang Power Clean + Mid Shin Power Clean x 2+2
A1: Mid Hang Power Clean +Front Squat x 2+5
*Choose which complex you will get most from.
15 Mins complete:
Every 3 minutes
B1: Back Squat 5 x 35 @ 3311 :30
B2: Skin the cat 5 x 38 rest remaining time

15 Mins to build to a solid set:
A1: Mid Hang Power Clean + Mid Shin Power Clean x 2+2
A1: Mid Hang Power Clean +Front Squat x 2+5
*Choose which complex you will get most from.
15 Mins complete:
Every 3 minutes
B1: Back Squat 5 x 35 @ 3311 :30
B2: Pike Up w/ Frisbee 5 x 5 – 15

For Time:
Walking Lunges x 80
Every 20 steps = 10 Burpees
Rest 60 sec
DB on Shoulder Squats x 80
Every 20 = 20 VUp / Double Crunch

For Time:
Walking Lunges x 80
Every 20 steps = 10 Burpees
Rest 60 sec
DB on Shoulder Squats x 80
Every 20 = 20 VUp / Double Crunch

Wednesday
Energy Loaded BS/ FS / Thruster

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

Min 10 – 28
15 mins of:
YGIG Teams of 3
P1 completes both before moving on.
A1. 5 x Power Cleans @ Manageable UB
A2. 10 x Squat Jumps
rest 3 mins
Min 2846
15 mins of the same format:
B1. Push Press x 5 @ Manageable UB
B2. Heavy Wall Ball x 10
B3. Double Under x 50 0r 60sec mx
Min 4654
P1 runs as P2 & P3 work the stations. Rotate though in follow the leader format.
C1. 200m Run
C2. Straight Leg Sit Ups (weighted)
C3. FLR on PBar or Rings

Min 10 – 28
15 mins of:
YGIG Teams of 3
P1 completes both before moving on.
A1. 5 x Power Cleans @ Manageable UB
A2. 10 x Squat Jumps
rest 3 mins
Min 2846
15 mins of the same format:
B1. Push Press x 5 @ Manageable UB
B2. Heavy Wall Ball x 10
B3. Double Under x 50 0r 60sec mx
Min 4654
P1 runs as P2 & P3 work the stations. Rotate though in follow the leader format.
C1. 200m Run
C2. Straight Leg Sit Ups (weighted)
C3. FLR on PBar or Rings



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 Manageable
A: OHS w/ 3 sec pause 4 x 5 @ 3311
*Choose which will benefit you more FORM
12 mins to complete:
B1: Push Jerk + Jerk (Behind Neck) 4 x 1+3 :60 Manageable
12 mins
C1. Ring Arch Chin Up x 23ea
C1. Ring Chin x 68 @ 2111
C1. Paused Ring row x 68 @ 30×3
*Choose exercise which you will get most benefit from.
C2. Press Behind the neck in split x 810 @ 30×0 –Manageable UB
rest 6090
3 Rounds
D1. DB Snatch x 10
D2. Ring Row (single ring) x 10
D2. Pull Up x 10
Rest 60 sec
Then:
3 Rounds
Sheena Press up x 510
Burpee x 10

10mins to Complete
A: Snatch Balance 4 x 5 Manageable
A: OHS w/ 3 sec pause 4 x 5 @ 3311
*Choose which will benefit you more FORM
12 mins to complete:
B1: Push Jerk + Jerk (Behind Neck) 4 x 1+3 :60 Manageable
12 mins
C1. Ring Arch Chin Up x 23ea
C1. Ring Chin x 68 @ 2111
C1. Paused Ring row x 68 @ 30×3
*Choose exercise which you will get most benefit from.
C2. Press Behind the neck in split x 810 @ 30×0 –Manageable UB
rest 6090
3 Rounds
D1. DB Snatch x 10
D2. Ring Row (single ring) x 10
D2. Pull Up x 10
Rest 60 sec
Then:
3 Rounds
Sheena Press up x 510
Burpee x 10

Saturday
Good Morning + Step Up Var

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

Every 34 mins Complete (16min Mx)
A1: BB Bulgarian Split Squat 4 x 810 @ 3010
A2: DB/KB Farmers Carry 4 x 4060sec
Thruster Tekkers
20 Min Amrap
In pairs
Thruster x 30 50/35
Box Jump x 20
Thruster x 40 40/25
Box Jump x 20
Thruster x 50 30/15
Row / Bike / Run until 20mins

Every 34 mins Complete (16min Mx)
A1: BB Bulgarian Split Squat 4 x 810 @ 3010
A2: DB/KB Farmers Carry 4 x 4060sec
Thruster Tekkers
20 Min Amrap
In pairs
Thruster x 30 50/35
Box Jump x 20
Thruster x 40 40/25
Box Jump x 20
Thruster x 50 30/15
Row / Bike / Run until 20mins

Sunday
Energy Upload

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

10mins of:
A1: Mixed Rack Kettlebell Overhead Carry 4 x 40 sec
A2: Scapular Press Up 4 x 4060sec
20 mins moving through:
3 Rounds:
Half Kneeling KB / DB 1 Arm Press x 10ea
Row 500m @ medium
Rest 60 sec
3 rounds
Dual KB Deadlift x 15
Assault Bike x 25 Cal
Rest 60 sec
20 Mins Moving through
3 Rounds:
Ring Row x 1020
Eternal Circles Battle Rope x 3050
Rest 60 sec after each round
3 rounds
Wall Ball x 20
Run 400m
Rest 60 sec after each round

10mins of:
A1: Mixed Rack Kettlebell Overhead Carry 4 x 40 sec
A2: Scapular Press Up 4 x 4060sec
20 mins moving through:
3 Rounds:
Half Kneeling KB / DB 1 Arm Press x 10ea
Row 500m @ medium
Rest 60 sec
3 rounds
Dual KB Deadlift x 15
Assault Bike x 25 Cal
Rest 60 sec
20 Mins Moving through
3 Rounds:
Ring Row x 1020
Eternal Circles Battle Rope x 3050
Rest 60 sec after each round
3 rounds
Wall Ball x 20
Run 400m
Rest 60 sec after each round
