Crossfit training plan- 5/3/18 – 11/3/18
Welcome to Phase 2, week 1 of our 2018 training plan.
Week 1. Your new phase is up and running. We are starting with some tough testing, when testing we are looking for you to push yourselves but NOT break yourselves-please. This is a hard week folks a some of the more experienced CF amongst you might want to pick and choose your tests a little through the week, some of you might not and just want to go for it.
GOOD LUCK.
Monday
20mins to complete A1 and A2
E. A1: Back Squat 3,3,2,2,1,1 @ 40×0
N. A1: Back Squat x 8rpm @ 40×0
E. A2: Chin Up 3,3,2,2,1,1 @ 40×0
N.A2: BB Bent Over Row x 8rpm @ 40×0
Fran
21-15-9
Thruster
Pull Up / Scales as needed
Rest 10 mins
Row 1000m
Tuesday
10 min skill work
TTB / K2E
DU / Skipping
3×1 min amrap
TTB / K2E
1 min rest between rounds
3×1 min amrap
DU
1 min rest between rounds
10min to warm up for workout
As Many Reps As Possible in 14 Minutes
7 Muscle-ups
50 Wallballs
100 Double unders
Scaled
As Many Reps As Possible in 14 Minutes
7 Pull Ups / Baby MU
50 Wallballs
200 single skips
Wednesday
20mins to complete A1 and A2:
E. A1: Deadlift 3,3,2,2,1,1 @ 40×0
N. A1: Deadlift x 8rpm @ 40×0
E. A2: Bench Press 3,3,2,2,1,1 @ 40×0
N. A2: Bench Press x 8rpm @ 40×0
17.4 AMRAP 13 min AMRAP
55 Deadlifts 100/70
55 Wallballs 9/7
55 Calorie Row
55 Handstand Push-ups
Scaled
55 Deadlifts 60/42.5
55 Wallballs 9/5
55 Calorie Row
55 Hand Release Push-ups
Thursday – Gymnastics
Friday
20mins to complete A1 and A2:
E. A1: Front Squat 3,3,2,2,1,1 @ 40×0
N.A1: Front Squat x 8rpm @ 40×0
E. A2: Strict Press 3,3,2,2,1,1 @ 40×0
N. A2: Strict Press x 8rpm @ 40×0
3x5min rounds for mx reps
1min AKBS swings 24/20
1min over the Box jumps
1min Press ups
2min rest
Scale
1min RKBS swings 20/16
1min Box jumps step down
1min Box Press ups
2min rest
Saturday
12min to establish
A: Snatch Or Variation (ask the coach)
E. Technical 1rpm Snatch
N. Technical 3rpm power snatch
12min to establish
B: Clean and Jerk (ask the coach)
E. Technical 1rpm Clean and Jerk
N. Technical 3rpm power clean n press
21-15-9 cals/reps for time of: (waves please)
Row (calories)
Burpees
Sunday
Run 4 x 400m rest 3 minutes between efforts
rest 5min
50 wall balls for time
rest 5 min
1min Bike max distance