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Crossfit training plan- 12/3/18 – 18/3/18

Posted 9th March 2018 by Geoff Stewart

Crossfit

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