Crossfit training plan- 30/4/18 – 6/5/18
Welcome to Phase 3, week 1 of our 2018 training plan.
Week 1 of yet another training phase is with us. When we start a new training phase take your time to read the workout and listen to your coach please… they are wise in many things.
This week are reps ranges are going up you need to make sure you can complete the specific rep range at the specific tempo indicated if you can’t drop the weight. With the olympic lifting work through your positioning, don’t chase weight to early in the phase work your Movement and positions before you start to load your bars .
There is a fine selection of breathing and moving WODs to keep most happy hamsters happy.
Have fun the sun is coming.
Monday
E2MO2M (10min)
A: Paused 3 Position Sn
Mid Shin / Low Hang / High Hang 5 x 2
E2MO2M (16min)
B1: Deficit Deadlift 2″ 4 x 8-10 @ 41×0
B2: 60* Incline DB Press 4 x 8-10 @ 41×0
For Time – Medium
21 Thrusters – 45/30
20 Kb Swing – 24/16
15 Thrusters
20 Kb Swing
9 Thrusters
20 Kb Swing
*Row / Bike 10 cal every break with the thrusters
Tuesday
E2MO2M (10min)
A: Strict Press + Push Press 5 x 3 + AMRAP (build weight)
Every 4 min complete (16min)
B1: FFE Split Squat 4 x 8-10 @ 31×0
E, B2: Rope Chin Ups 4 x 8-10 @ 3010
N, B2: Rope Chin Ups with toes down 4 x 8-10 @ 3010
*5 Rounds
1 Round every 3 minutes
3 Strict Pull Ups / Chin Up
6 Push Press – Medium
9 Burpee Over the bar
*Work hard each round, live for the rest.
Wednesday
12 Min EMOM
Even: Clean & Jerk /Power clean & push press x 2 (heavy)
Odd: Kb or DB Thrusters x 10 (Medium)
10 RFT
30 Double Unders or 45seconds skipping
3 Hang Power Cleans 50/30
2 Hang Squat Clean
1 Thruster
*Note barbell cycling is to be unbroken. If you drop the bar enforced 2 min break is required.
Thursday – Gymnastics
Friday
10 Mins of:
A: Snatch Complex of:
Muscle Snatch
BTN Jerk
Sn Balance
High Hang Snatch
Note: Sets and reps will be to suit the person. Work up in weight over the 10 mins
E2MO2M (12min)
B: Hang Sn + OHS 6 x 2+2
E2MO2M (10min)
C: Heels Elevated Back Squat 5 x 8-10 @ 40×0
15 mins of:
Min 1: DB / Kb Snatch x 10 Reps
Min 2: Knee 2 Elbows / Knee raises
Min 3: 200m Run / Row
Saturday
Every 4 Mins Complete (20min)
A1: Hang Clean + FS 5 x 3+3
A2: Dip
- 5 x 5-7 @ 40×0
- 5×10-12 @40×0 (toes on floor)
In Pairs YGIG
18mins
5 Front Squats -medium
8 Wall Ball
10 Dips or press ups
Sunday
Double Under Practice 10 min
If DU are a can do fill the 10 mins with:
10 min
5 Turkish Get Up
30 DU
18 Mins of:
Min 1: 200m Run /row
Min 2: 15 Burpee
Min 3: 10 pull ups
15 Mins of:
Min 1: 200m Run /row
Min 2: 10 DB Hang squat Clean
Min 3: 10 V- Up