Crossfit training plan- 19/3/18 – 25/3/18
Welcome to Phase 2, week 3 of our 2018 training plan.
Week 3. Week 2 was fun there where a few funny walks going around at the end of the week which I will always take as a good sign that we have found a few new muscles. This week you will be building upon your olympic lifting complexes repeating some of your basic strength / composition work as well as doing some good old fashioned hard work.
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
Every 2mins 30sec 6 Rounds of:
Clean & Jerk 6 @60-70% of A
Wall Ball x 12
DU x 25 (scale 45sec of singles)
Tuesday
12 Minutes of:
A1: FFE Split Squats 4 x 8-10 @ 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
16 x Split Jumps or Alt lunges
1 x lap farmers carry (heavy)
10 x 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. Pull Up 4 x 5 @ 40×0
N.Reverse Curl + Supinated Curl 4 x 6 + 10 @ 40×0
15 mins
4 Rounds of:
3 Mins work 1 min Rest
Push Press x 7 (45/35)
TTBars or TTRings x 7
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
5 rounds of:
10 Deadlift @ 40×0 (medium – heavy)
15-20cal x Bike HARD!!!
REST 4 mins between sets
*While you are resting please complete
3 rounds total
C1 – Lying Powell Raise x 10
C2 – Lean Away Lateral Raise 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?
Running Clock 22 minutes:
In pairs work through:
3 Rounds of YGIG
9 Thrusters (medium)
9 Burpee
Rest 2 mins
4 Rounds of YGIG
7 Front Squats
7 Dips or Press ups
Rest 2 mins
5 Rounds of YGIG
5 Hang Clean
5 Pull Ups or 10 ring rows
Sunday
2 Lengths of:
Bear walks
30 Second Hollow Dish
Kangaroo Walk (jumps)
30 Second Hollow Dish
Crab Walk
30 Second Hollow Dish
Kettlebell Pyramids
1-2-3-4-5-4-3-2-1
A1: KB Snatch
A2: KB Thrurster
A3: KB Squat Clean
A4: KB Front Squat
A5: 25 DU
*Note: this will either be done as double or single depending your kettle bell tekkers “”
Then complete each of the following in any order:
Row 1000m
Run 1000m
Cycle 3000m