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Crossfit training plan- 2/4/18 – 8/4/18

Posted 30th March 2018 by Geoff Stewart

Crossfit

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