Crossfit training plan 19/2/18 – 25/2/18
Welcome to Phase 1, week 7 of our 2018 training plan.
Week 7 and we are into the final 2 weeks of this training phase. The next 2 weeks we are looking to work through full Snatches and Cleans as well as start working on low reps, higher weights on our primary lifts.
Check yourself before you wreck yourself x
Monday
15 Mins to build to a solid set:
A1: Power Snatch x 1-3 or Snatch x 1-3
12 Mins complete:
Every 3 minutes to complete both:
B1: Deficit Snatch Deadlift x 4-6
B2: Box Jump from Seated x 3-5
Pace Yourself 20mins of:
Teams of 3 YGIG:
C1. Cleans x 5 (comfortable)
C2. 10 AKB Swings Heavy
C3. Row 250m -Fast
Tuesday
15 Mins to build to a solid set:
A1: Power Clean x 1-3 or Clean x 1-3
15 Mins complete:
Every 3 minutes
B1: Back Squat 5 x 3-5 @ 2010 :30
B2: Sled Push (light) x 1 lap
MOVE FAST!
3 mins work 1 min rest
4 rounds –
OH Walking Lunges x 20 – KB /DB -medium
Strict Pull Ups x 5-10 -scales as needed.
Burpee x 10
*Be consistent / record your round times
Wednesday
Min 10 – 25
3 Rounds of:
A1. Thruster x 6 -moderate
A2. Wall Ball x 12
A3. Air Squat / Squat Jump x 24
Rest 3 mins
Min 25 – 40
2 rounds of:
B1. Bench Press x 6 -moderate
B2. Push Up x 12
B3. Banded Push Down x 24
Rest 3 mins
Min 40 – 55
2 rounds of:
B1. Pull ups x 6 (scaled)
B2. Ring rows x 12 (strict)
B3. BB curls x 24
Rest 3 mins
Thursday – Gymnastics
Friday
15mins to Complete
A: Split Jerk (from rack) x 1-3
12 mins EMOM change exercise every min:
B1. Kb Push Press (pause @ top) x 10
B2. B/O DB/KB Row (pause @ top) x 10
Complete each exercise starting at 2 reps and increasing by 2 reps each round for 14 mins
Burpee Box Overs
Dumbell Floor Press
Wall Balls
Saturday
20 mins to Complete
A: Back Squat 5x 1-3 @ 40×0 -WORKING SETS
*MUST USE PINS!!!
CrossFit Open Workout 11.2
15 min amrap
9 Deadlifts 70kg / 45kg
12 Hand Release Push Up
15 Jox Jump – step down
Sunday
20 mins to Complete
A: Bench Press 5x 1-3 @ 40×0 WORKING SETS
*MUST USE PINS!!!
20 mins moving through:
3 Rounds:
Half Kneeling Kb / Db 2 Arm Press x 10
Run 400m @ medium
Rest 60 sec
3 rounds
Single Kb/Db Deadlift x 15each side
Assault Bike x 25 Cal
Rest 60 sec
20 Mins Moving through
3 Rounds:
Ring Row x 10-20
Double rope slams x 30-50
Rest 60 sec
3 rounds
Wall Ball x 20
Row 400m
Rest 60 sec between rounds