Crossfit training plan – 9/7/18 – 15/7/18
Welcome to Phase 4, week 3 of our 2018 training plan.
Week 3. So how was the first 2 weeks of this new phase? We really hope you are getting your gains, learning some new skills and, most importantly, having fun. There is a lot of stuff flying round the inter-web at present about the perfect body, ripped abs, tight asses etc. We at Momentum have done this training thing for some time and experience tells us that there is a lot of posturing going on (and also a lot of starved, unhappy people). We are super proud that we are in the health, fitness and – most importantly – the happy-and-healthy industry.
This week we are going to ask you to go a bit harder. Our mantra still remains ‘every thing you do, do with great movement and good form.’ Don’t try and “game” your workouts and WODs too much: sometimes you have to push and test your game to improve your game.
Fun in the sun.
Monday
20 minutes
Every 4 mins complete:
A1: Dymanic Effort Close Grip Bench Press @ 75% 5 x 5 @ 40×0
A2: Prone PVC Lift offs 4 x 10-12 @ 2020
15 minutes
Every 3 mins
B1: Push Jerk 5 x 4-6
B2: Assult Bike 5 x 15-20 seconds
WOD
10 minute AMRAP
Alternating DB Snatch x 12 (medium-heavy)
Row or Run or Bike 200m / 12cal
Tuesday
10 mins of:
A: KB / DB / BB Front Rack Split Squat 3 x 8 @ 2210
A2: Single Leg Isometric Hip Bridge 3 x 30 seconds each leg
20 Minutes (max) to build up to:
B: Close Stance Heel Elevated Back Squat – Build to a solid 6-8 reps @ 40×0
WOD
2:00 work / 1:30 rest
5 rounds
Deadlift (medium) x 10
KB Swing x 20 – Medium -Heavy
ME Wall Ball x Remaining time
Wednesday
5 Rounds
A1: Hang Snatch High Pull x 3
A2: Box Jump x 6
Every 3 mins complete:
5 Rounds
B: Power Sn x 3
B2: Tuck Jump x 6
YGIG – 15 mins
Toes 2 Bar x 7 -Scale as needed
Box Jump x 7 -20/24
Row 19-21 cal
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
B1: 30-45* Incline DB Press 4 x 4-8 @ 40×0
B2: Chin Up 4 x 4-8 @ 40×0
20 mins of:
Pull to Stand Rope Climb / Rope Climb x 3-4 accents
Double Crunch / V-Up x 15
Row or Run or Bike 400m / 20cal
Saturday
21 min Every 90 seconds
Clean & Jerk 1x @ 75%
20-minute YGIG In pairs
Cluster x 5 (60-70% of A)
Pull Up x 5
Over the bar burpee x 7
Sunday
10 mins of:
A: Poliquin Step Up 3 x 15ela
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
3 Rounds
Run / Row 500m
12 OHS or Goblet squats
50 Double unders
Repeat 3 times