Crossfit training plan – 2/7/18 – 8/7/18
Welcome to Phase 4, week 2 of our 2018 training plan.
Week 2. How was week 1 for you? Aches, pains and some new skills we hope. This week its all about digging in getting some quality numbers into your training logs (you do all obviously keep a training log, right?).
There are some really quality workouts this week. Lots of lifting and breathing. You shall become fitter, stronger, meaner and leaner.
Monday
20 minutes
Every 3 mins complete:
A:1 Close Grip Bench Press – Build to a solid 8-10 reps @ 40×0
A2: Knee Up External Rotation 3 x 6 @ 3011
15 minutes
B1: Push Press 4 x 8 @ 30×0
B2: Double Unders 4 x 20 or 40 seconds singles
WOD
15minute AMRAP
5 x Pull Up / Feet Supported Pull Up
10 x Ring Rows
15 x Bicep Curls
400m Run
Tuesday
10 mins of:
A1: FFE Split Squat 3 x 8 @ 2210
A2: Frizbee Hamstring Curls 3 x 12 @ 2010
20 Minutes to build up to:
B: Close Stance Heel Evaluated Back Squat 5 x 5 @ 70%
WOD 12 min EMOM
Min1 Deadlift x 10 (100/80)
Min2 Double Kb Swing x 10 (24/16)
Min3 Row 10/15 cal
Wednesday
Every 4 Minutes: 5 Rounds
A1: High Hang Clean / Power Clean x 4-5
A2: Farmers Carry 50 steps
A3: Slam Ball x 15
Every 3 Minutes :5 Rounds
B: Snatch Grip Deadlift x 4-5 @ 50×0
B2: Row 200-250m
* Max 1:15 seconds of working
Every 3 Minutes: 5 Rounds
B1: Box Jump (step Down) x 5 – 10
B2: Over the Box 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)
Gym Jones – “Tail Pipe” (variation)
In Teams of 3 for 12mins:
P1: 500m Row
P2: Double Front Rack KB hold (if dropped = 10 burpees)
P3: Rest
Rotate between stations for given time. MUST BE A GOOD FRONT RACK POSITION!
Saturday
30 minutes
Every 5-6 mins complete
3 x Hang Snatch / Power Sn
3 x OHS
6 x Toes 2 Rings
400m Run
or
30 minutes
Every 5-6 mins complete
3 x Hang Clean / Power Clean
3 x Front Squat
6 x Toes 2 Rings
400m Run
12 minutes
Every 3 mins complete
10 KB Cleans
3 Laps Sled Push
* Split class into 3 groups. Min 1,2 & 3.
Each group starts on minute 1,2 & 3 to avoid congestion at the sled. Sleds are light and move FAST!
Sunday
25 mintues to work on:
Snatch 1-2 reps
The instructor will break this down to specific drill and possbily alternate movements (if needed)
Row 250m
10 Burpee
10 Russian KB Swings
10 Burpee
10 KB Swings
Row 250m
Rest 6-8 mins
Repeat 3 times