Crossfit training plan- 12/3/18 – 18/3/18
Welcome to Phase 2, week 2 of our 2018 training plan.
Week 2. How was your testing week? did you hit the numbers you expected? Did you smash them out of the park?
This week we are settling (i use the word settling in the broadest terms) into our new format and layout. There are some tasty complex to get you started and some good solid workouts to keep you moving.
GOOD LUCK.
Monday
12 minutes to build to a comfortable weight
E. Clean + Jerk x (1+1) x 2
N. Power Clean + Jerk x (1+1) x 2
5 sets on the 2 mins
E. Hang Clean Pull + Hang Clean + FS x 2+2+2
N. Clean Pull + Power Clean + FS x 2+2+2
EMOM 15 min
Clean & Jerk x6 @60-70% of A
Wall Ball x 12 -9/7
DU/ singles x 25 /40seconds
Tuesday
12 Minutes of:
A1: FFE Split Squats 4 x 8-10el @ 3010
A2: Frisbee Hamstring Curls 4 x 12 @ 2020
5 sets on 3 mins (15mins)
B1: Front Squat 5 x 8,8,6,6,4 @ 31×1
B2: Frisbee Seal Walks 5 x 1 Lap
10 min AMRAP
20 x OH Db / Kb Walking Lunges
10 x Toes to bars /V-up / Double Crunch / Ab mat sit up
Wednesday
12 minutes of:
A: Push Jerk + Behind the neck 4 + 4
* Aim for 6 sets. Keep the movements fluid
16 mins E2mo2m
B1: BB Bench Press 4 x 5 @ 40×0
E. B2: Pull Up 4 x 5 @ 40×0
N. B2: Reverse Curl + Supinated Curl 4 x 6 + 10 @ 40×0
15 mins
4 Rounds of:
3 Mins work 1 min Rest
Deadlift x 5 @ 50%
Press Ups x 8
Thursday – Gymnastics
Friday
12 minutes to build to a comfortable weight
A: Power Snatch + Snatch x 1-2
5 sets on the 2 mins (12mins)
B: Hang Snatch Pull + Hang Sn + OHS
2+2+2 @ 70% A
2 Rounds – Rest 8 Mins*
Row 250m
10 Kb Swing
10 Burpee
10 Kb Swing
10 Burpee
Row 250
*While you are resting please complete
3 rounds total
C1 – Lying Powell Raise x 10
C2 – Lean Away Lateral Rasie x 10
Saturday
15 minutes to build to a comfortable weight
A: Thruster x 1-2*
* Once the weight is found reduce and complete 2-3 sets of 12 reps. This will be the weight you use in the workout
Kipping Practice 10min
– Should I kip?
– Where should I start?
7 Thrusters (Unbroken, be wise on the weight)
10-14 Cals Bike / Rower
Rest 2 mins
7 Mins of YGIG:
9 Deadlift (unbroken same weight as thrusters)
9 Burpee
Rest 2 mins
7 Mins of YGIG:
12 KB Swing
12 Wall Ball
Sunday
2 Lengths of:
Bear walks
30 Second Hollow Dish
Kangaroo Walk
30 Second Hollow Dish
Crab Walk
30 Second Hollow Dish
Kettlebell Pyramids
1-2-3-4-5-4-3-2-1
A1: Kb Deadlift
A2: Kb Swing
A3: Kb Squat Clean
A4: Kb Snatch
*Note: this will either be done as double or single depending your kettle bell tekkers ”
Then:
Row 1000m*
Every 500m x 10 burpee
Rest 5 mins
Repeat 2 Rounds