Crossfit training plan – 16/7/18 – 22/7/18
Welcome to Phase 4, week 4 of our 2018 training plan.
Week 4 fun, fun, fun! We have a lot of it in store this week. Things are going to get spicy this week. There are few main rules we use when setting our programming. One of the key ones is balance. When we say balance we’re talking about technique, engine and strength: at no point should one be outpacing another. Balance is one of the most important goals. How is your training balance?
Fun in the sun.
Monday
20 minutes
Every 4 mins complete:
A1: Dynamic 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
B: Push Jerk 5 x 4-6
B2: Assault Bike 5 x 15-20 seconds
WOD
15 minute AMRAP
6 minutes of:
1 Arm DB/KB Thruster x 5each
20 x DU
Rest 2 mins
6 minutes of:
DB /KB Squat Clean x5
20 DU
Tuesday
10 mins of:
A1: 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 to build up to:
B: Close Stance Heel Elevated
Back Squat 5 x 5 @ 75%
WOD 15 min EMOM
10 x Wall Ball (heavy)
10 x Dip
10 x Burpee
* This workout you should be looking to use a rep scheme that is repeatable and achievable. Use a rep count for each of these exercises that you can maintain as an EMOM.
WednesdayMin 10 – 28
Every 4 mins – 4 rounds
Deadlift x 5 (build each round)
Double KB Thruster x 5-8
Double Unders x 30
Rest 2 min
Min 28 – 44
Every 4 mins – 4 rounds
Russain Step Ups x 10 ea
Double Kb Deadlift x 15
Toes to Rings x 10
Min 44 – 53
Every 3 min – 3 Rounds
400m Run / Row
Thursday – Gymnastics
Friday
10 mins of:
A1: Heels Elevated SOTS Press 3 x 6-10
A2: YTW’s 3 x 10,10,10 (in each position)
20 Minutes
B1: 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
12 mins
A: Power Clean and Push Jerk 5 x 3
15 mins
B: Power Clean + Hang Clean5 x 1+2
In Pairs complete:
10-9-8-7-6-5-4-3-2-1
Thrusters 42.5 / 30
200m Run
* As a pair complete 10 Thrusters each. Once complete both run 200m. Apon returning complete 9,8,7… until complete. If the pair is of different strengths, please use a second bar.
Sunday
25 mintues to work on:
Snatch 1-2 reps
The instructor will break this down to specific drill and possibly alternate movements (if needed)
Row 250m
10 Pull Up / Feet on ground press up
10 Dip / Press Up
10 Pull Up / Feet on ground press up
10 Dip / Press Up
Row 250m
Rest 6-8 mins
Repeat 3 times