Crossfit training plan- 23/4/18 – 29/4/18
Welcome to Phase 2, week 8 of our 2018 training plan.
Week 8 has finally arrived and we are testing again .Im sure you have all kept you notes, weights moved times for WOD etc from week 1 so you can get some real comparisons and see how far you have come. As with week 1 you might want to pick and choose a little we don’t expect you go to hard every session every lifts you peeps who have more experience choose you battles be wise.
Be brave, be focused and enjoy.
Smash it.
Monday
E, A1: Back Squat 3,3,2,2,1,1 @ 40×0
N, 1: Back Squat x 8 @ 40×0
E, A2: Chin Up 3,3,2,2,1,1 @ 40×0
N, A2: BB Bent Over Row x 8 @ 40×0
Fran
21-15-9
Thruster
Pull Up – scales
Rest 10 mins
Row 1000m (If time allows)
Tuesday
Skill work
TTB / K2E
Kipping
DU
X2 rounds
2 min amrap
TTB
1 min rest
2 min amrap
DU
1 min rest
As Many Reps As Possible in 14 Minutes
7 Muscle-ups
50 Wallballs
100 Double Unders
Scaled
As Many Reps As Possible in 14 Minutes
7 Pull Ups 7 dips / 7 Baby MU
50 Wallballs
200 Singles
Wednesday
E, A1: Deadlift 3,3,2,2,1,1 @ 40×0
N, A1: Deadlift x 8 @ 40×0
E, A2: Bench Press 3,3,2,2,1,1 @ 40×0
N, A2: Bench Press x 8 @ 40×0
17.4 AMRAP 13 min AMRAP
55 Deadlifts 100/70
55 Wallballs 9/7
55 Calorie Row
55 Handstand Push-ups
Scaled
55 Deadlifts 60/42.5
55 Wallballs 9/5
55 Calorie Row
55 Hand Release Push-ups
Thursday – Gymnastics
Friday
Week 1
E, A1: Front Squat 3,3,2,2,1,1 @ 40×0
N, A1: Front Squat x 8 @ 40×0
E, A2: Strict Press 3,3,2,2,1,1 @ 40×0
N, A2: Strict Press x 8 @ 40×0
3x5min rounds for mx reps
1min AKBS swings 24/20
1min over the Box jumps
1min Press ups
2min rest
Scale
1min RKBS swings 20/16
1min Box jumps step down
1min Box Press ups
2min rest
Saturday
12min to establish
A: Snatch Or Variation (ask the coach)
E, A. Technical 1rpm Snatch
N, A.Technical 3rpm power snatch
12min to establish
B: Clean and Jerk (ask the coach)
E, B.Technical 1rpm Clean and Jerk
N, B.Technical 3rpm power clean n press
27-21-15-9 cals/reps for time of:
Row (calories)
Thrusters 42.5/ 30
Scaled
27-21-15-9 cals/reps for time of:
Row (calories)
Thrusters – manageable
Sunday – These are big efforts warm up well for each section.
4 x 400m rest 4 minutes
Rest as needed then:
50 UB wall balls for time
Rest as needed then:
1min max cal on assault bike