Crossfit training plan – 25/6/18 – 1/7/18
Welcome to Phase 4, week 1 of our 2018 training plan.
Week 1. The first week of any new training plan is a little bit of an adventure. There will be some new exercises, some new rep schemes and some new combinations of exercises, so don’t rush in. Please take some time to read the program and listen to your coach.
So keep an eye out for some dynamic and max effort exercies. When we say dynamic effort, we mean moving a non-maximal load with as much speed as possible (even if the bar doesn’t feel it’s moving that fast, just think fast). You’ll have some rope climbing with scaled versions. If you haven’t climbed a rope before, start simple and build into climbing the rope through the phase. You’ve got a heels elevated SOTS press which will test your flexibility, start simple and work on your mobility as you work through the phase, and you’ll be meeting Karen on Sunday.
Monday
20 minutes
Every 4 mins complete:
A1: Dynamic Effort Close Grip Bench Press @ 70% 5 x 5 @ 40×0
A2: Knee Up External Rotation 5 x 6ea @ 3011
15 minutes
B: Push Press 4 x 8 @ 30×0
B2: Double Unders 4 x 20 or 40 seconds singles
WOD
10-minute AMRAP
DB Clean and Press x 10
DU x 20
Tuesday
10 mins of:
A1: DB FFE Split Squat 3 x 8 @ 2210
A2: Frisbee Hamstring Curls 3 x 12 @ 2010
20 Minutes to build up to:
B: Close Stance Heel Evaluated Back Squat 4-5 x 8 reps @ 40×0
WOD
2:30 work / 1:30 rest
5 rounds
5 x Pull Up -scale as needed
5-10 Dips scale as needed
10-15 x DB / KB Squats
*Aim here is to make consistently 2 rounds in 2:30m
Wednesday
Every 3 Minutes: 5 Rounds
A1: High Hang Snatch / Power Sn x 4-5
A2: Assualt Bike x 20 seconds HARD
Every 3 Miuntes: 5 Rounds
B: High Hang Clean / Power Cl x 4-5
B2: Row 200-250m
* Max 1:15 seconds of working
Every 3 Miuntes : 5 Rounds
B: Thrusters (Paused @ TOP) x 5-8
B2: Burpee x 10-15
Thursday – Gymnastics
Friday
10 mins of:
A: Heels Elevated SOTS Press 3 x 6-10
A2: YTW’s 3 x 10,10,10 (in each position)
20 Minutes
B: 45-60* Incline DB Press 4 x 6-10 @ 40×0
B2: Pull to Stand Rope Climb / Rope Climb 4 x 4-5 (accents)
WOD -use rack please
Push Press x 10
Alternate Back Steps x 20
Row / Bike 20 cal (Run 400m)
Saturday
20 minutes
Every 4 mins complete
5 x High Hang Clean / Snatch
(which ever you didn’t do on Wednesday)
Run 400m @ 70-80%
12 minutes
Every 3 mins complete
Front Squats x 5
Farmers Walk x 100m
In Pairs YGIG 12 mins
Bear Complex x 3 – choice your weight carefully and flow.
Deadlift, Bent over row,power clean, front squat, push press, back squat.
Burpee x 9
Sunday
10 mins of:
A: Poliquin Step Up 3 x 15
A2: Banded Pull Through 3 x 20
A3: Hollow Dish x 45-60sec
20 Mins to complete
A1: OHS (Paused 3 second at the bottom) x 3
A2: Single Arm Farmers Carry 50m each arm.
Rest 2 mins after each round
WOD
Have you met Karen?
150 Wall Balls for time 9/7