Crossfit training plan- 28/5/18 – 3/6/18
Welcome to Phase 3, week 5 of our 2018 training plan.
Week 5 is with us and its been a very busy couple of weeks. Got to give a big welcome to some new peeps reading our weekly CF program posting and great work to everyone.
We are not let up this week we are working in some new exercise and some varied rep ranges. People warm up please when you see the 5×2 we mean 5 working sets, yes you can built weight through sets but you’ll need to be starting at a decent weight, anything less then 60% is a warm up still.
Pain is temporary – enjoy the process.
Monday
E2MO2M (10min)
A: Paused Snatch – Mid Shin 5 x 2
Every 4 mins complete: (16min)
B1: Rack Pull x 2-3 @ 20×1
B2: Deadlift x 4-6 @ 20×0
B3: 30* DB Natural Grip Bench Press 4 x 5-8 @ 30×1
* Please note you should be getting through the above in under 2 min. Giving 2 mins rest
16 min time cap
7 Rounds of:
7 HSPU or Ring dips (OS)
7 Pull Ups
7 Russian Swing
7 Burpee
Tuesday
Every 2:30min 5 Rounds
A1: Push Jerk x 3
A2: 5-10 x Beat Swing > Kipping Chin Up depending on level
E4MO4M (16min)
B1: 1 & 1/4 Back Squat Heel elevated 10* 3 x 8 @ 21×0
E, B2: Chin Up 3 x 4-7 @ 30×1
N, B2: Toes down chin up 3 x 4-7 @ 30×1
Note: Complete both in 4 mins
5 rounds, Every 3 Mins
3 x Push Press
3 x Front Squat
3 x Thrusters
30-50 DU or 100 pencil jumps
* Each round here should not take any longer than 60-75 seconds. Adjust weight accordingly.
Wednesday
20min: Every 4 min complete:
5 x Power Clean (single reps)
5-8 x Weighted Dips or toes down / banded
10min: Every 2 min complete:
5 x Hang Clean High Pulls
20 x Battle Rope Smash
10min in teams of 4 (YGIG):
P1:10 Cal Row / Bike
P2: Front Rack KB Alternated Back Lunge
P3: Rest
P4: Rest
Thursday – Gymnastics
Friday
7 rounds (10mins)
Every 90 seconds
E, Snatch + OHS 1+1
N, Pwr Snatch + OHS 1+1
E4MO2M (16min)
B: Box Step Up / Pistols 4 x 8-10
B2: Hanging Strict Toe 2 Bar / Leg raises 4 x 10
12 min AMRAP:
10 x DB / KB Push Press + 20 OH Walking Lunge (right)
10 x DB / KB Push Press + 20 OH Walking Lunge (left)
20 x Sit ups
Saturday
7 rounds (10mins)
Every 90 seconds
E, 1-2 x Clean *80-85%
N, Pwr Clean *80-85%
Every 3 min, 5 rounds (15min)
B: Squat / Pwr Clean @ 60-70% of A x 3
B2: KB Swing x 10 – Heavy
20 mins
In teams of 3
Row 500m @80-90%
20 x Wall Balls
* Rower should always be in use. Get the wall balls done to get the rest. It should be tough to get off the rower and go to the wall balls.
Sunday
Every 3 mins complete (9 mins)
A1: Seated OH BB Press 3 x 8-10
A2: Banded Face Pull 3 x 15
Feel the Flow working at 65-75% our aim should be to continually move for the given times and movements!
10 Mins of:
25 Cal Row / bike
15 Front rack KB Squats
Rest 3-5 mins
10 Mins of:
25 Cal Row / bike
20 KB / Db Walking Lunges
Rest 3-5 mins
10 Mins of:
400m Run
20 Sit Ups