Crossfit training plan- 21/5/18 – 27/5/18
Welcome to Phase 3, week 4 of our 2018 training plan.
Week 4. This week copies last weeks basic lifts so you should now what your doing and what weights you should be lifting. There is a lot of stuff on the internet at present about “Functional Bodybuilding” we at Momentum training , Crossfit Hackney and Crossfit Old street like to call this basic good training people.
There are some great WODs this week (isn’t there always) don’t try and be to clever with your strategy some times youve just to get involved and get on with it.
Pain is temporary – enjoy the process.
Monday
E2MO2M (10min)
A: Paused 2 Position Sn
Mid Shin / Mid Hang 5 x 3
E2MO2M (16min)
B1: 1 & 1/4 Deadlift (bottom) 4 x 7-9 @ 31×1
B2: 45* Incline 1 & 1/4 BB Bench Press 4 x 7-9 @ 31×1
Teams of 2 YGIG (8 mins)
2-4 Power Snatch – TNG
20 x DU or 30sec singles
Rest 2-3 mins
Teams of 2 YGIG (8 mins)
2-4 Power Clean – TNG
10 x Burpee or Down Up
Tuesday
E2MO2M (10min)
A: Push Press (use racks)
5 x AMRAP
Note: If the AMRAP is above 8 add weight
E4MO4M (16min)
B1: Bulgarian Split Squat 4 x 7-9 @ 31×0
E, B2: Archer Chin Ups 4 x 7-9 @ 30×1
N, B2: Feet down Chin Ups 4 x 7-9 @ 30×1
Note: Complete both in 4 mins
6 Rounds of:
E, 2 Muscle Up
N, 4 press ups and 4 pull ups (scales)
4 Deadlift 100/ 75
10 Wall Ball
Wednesday
18 Mins of:
Min 1: 5 Front Squat -manageable
Min 2: 200/250m Row
Min 3: 12 Pull Ups / Ring Rows
4min to reset
18 min AMRAP
20 x AKB Swing
5 x Ring Dip
200m Run
Thursday – Gymnastics
Friday
10 Mins of:
A: Snatch Complex of:
Power Snatch
Jerk BTN
OHS
Note: Sets and reps will be to suit the person. Work up in weight over the 10 mins
E2MO2M (12min)
B: Mid Shin Snatch + OHS 6 x 2+2
E2MO2M (10min)
C: Box Squat @ 2″above parallel 5 x 7-9 @ 31×0
9 mins of:
3 GTOH 40/ 25
6 Thrusters
9 Deadlift
Saturday
A: 10 Mins of:
Clean Deadlift
Power Clean
Front Squat
Jerk
Note: Sets and reps will be to suit the person. Work up in weight over the 10 mins
2MO2M (16min)
E, A. Power Clean + Clean 4 x 3+2
N, A. Power Clean + Hang power Clean 4 x 3+2
E, B2: Dip 1 & 1/4 4 x 7-9 @ 21×0
N, B2: Toes down Dip 1 & 1/4 4 x 7-9 @ 21×0
Teams of 2 YGIG (20mins) AFAP
5 x Pull Up / Ring rows
10 x Press Up
15 Air Squat
Sunday
10 Mins AMRAP of
10 x Toes 2 Rings
40m Front Rack Carry
10 min AMRAP of
5-10 x Dragon Fly/ Lying knee to elbows
40m Farmers Carry -heavy
10 min AMRAP of
10 x Double Crunch
200m Run
Coaches choice of auxiliary movements for Upper and Lower body! Enjoy the process xx