Crossfit training plan- 2/4/18 – 8/4/18
Welcome to Phase 2, week 5 of our 2018 training plan.
Week 5. The sun has finally come out and its time for an easter break.
Have a few days rest. For a lot of you peeps this isn’t going to effect your overall gains. We program hard workouts and due to the nature of the gym classes, Crossfit demands and varies goals there might not be as many de-load days as we might like with in the program. So if you feel you need few down days take them if you still want to move talk to your coach take your weights down drop set or two and don’t bust a ball in the WOD. You bodies and minds need some down time.
Smash it.
Monday
5 mins Double Unders
Can you complete 5 sets of 10,20,30,40+ DU on the minute and be consistent?
25 Mins To establish a comfortable weight
E. A: Clean High Pull + Clean + FS x 2+2+2
N. A: Clean High Pull + Power Clean + FS x 2+2+2
12 Min AMRAP
3 Rounds
25 x GTOH 35 /25
75 x DU
Rest 1 min
3 Rounds
25 x KB Swing
25 x DU
Tuesday
Every 2:30e
E. B: Heels Elevated Back Squat 4 x 5 @ 3311
N. B: RFE Split Squat 4 x 8 @3011 :90
3min on / 1min off – 4 rounds
Min1. 3-5 x BB/ DB / KB Squat Cleans
Min2. 5-7 x TTB / TTR
Min3. 8-10 Bike / Row
– Then –
3 further rounds with no break.
* Must complete the reps in a given minute. The coach will aid you in selecting the reps given for this workout to make sure you are consistent through the rounds
Once Finished complete:
3 rounds of:
1 lap Frisbee pike to push up
10-15 Double Crunches
rest as needed between rounds
Wednesday
20 min to find technical weight
A: Push Jerk + Split Jerk 4 + 4
20 min time cap
Staggered start – once the rower is free the next can begin. Start on the minute
Row 2000m
100 Wall Balls
20 MU or 20 Baby MU
Dipping in- 15 mins
5 Pull Ups
5 Dips
15 Air Squats
*Aim for 10 rounds
Thursday – Gymnastics
Friday
20 Mins To establish a comfortable weight:
E. A: Snatch Pull + Sn + OHS 2+2+1
N. A: Snatch Pull + Power Sn 2+2
Every 2:30
E. B: Front Squat 4 x 6 @ 3011
N. B: FRE Split Squat 3 x 8 @3011 :60
12 Min AMRAP
10 x OHS (42.5 / 25
50 x DU
Once completed move on to:
DB Curls 3 x 10-15 @ 2110
Banded Tricep Extensions 3 x 25 @ 1010
Saturday
Every 2 min
A: Dynamic Effort Deadlift @ 70% from testing week
7 x 3 @ 2110
Kipping Practice 10min
– Should I kip?
– Where should I start?
25min mins of:
Deadlift x 5 @ 50×0 (Heavy)
Bike x 15 Cal*
Rest 3-4 Min
*Must be balls to the wall!!!”
Sunday
15 mins Every 3 mins complete both
A1: BB Floor Press 5 x 6 @ 2111
A2: Bent over KB row 5 x 8ea @ 2010
8 Min AMRAP
5-4-3-2-1
BB Thrusters
Row (double cals)
Rest 5 mins
8 Min AMRAP
5-4-3-2-1
Squat Clean
Run 200m
Rest 5 Min
8 Min AMRAP
20-15-10-5
45sec Plank
Once complete work through:
Lying Powell raise 3 x 8-10 @3010
Banded Face Pull 3 x 10-12 @ 2020