Crossfit training plan – 23/7/18 – 29/7/18
Welcome to Phase 4, week 5 of our 2018 training plan.
Week 5. The weather is hot and so are you guys – and not just in the post-sweaty WOD sense. This week I’m going to bang on a bit about sustainability. I don’t mean in the environmental sense (we will come back to that in a few weeks time). We program for sustainability and consistency. We focus on high quality movement and a high level of skill. If you move well, you’re less likely to get injured and you’ll be more able to train consistently. The more consistently you train, the better your training will be. It’s much more important to be able to sustain high quality training than it is to smash yourself with junk training. Sore is ok but rubbish isn’t.
Check in with yourself before you wreck yourself.
Monday
20 minutes
Every 4 mins complete:
A1: Dynamic Effort Close Grip Bench Press @ 80% 5 x 5 @ 40×0
A2: Double Bottoms Up KB Walk
5 x 30seconds
15 minutes
B1: Thrusters 4 x 6 -Medium UB
B2: Dip 4 x 6-10
WOD
10 minutes – In pairs
Hang Power Clean 50% 1RM x 5
Hang Squat Clean x 5
Burpee x 5
* Complete all three exercises before changing with your partner
Tuesday
10 mins of:
A1: Kang Squats 4 x 6
A2: Frizbee Catapillar walks 4 x 1 lap
20 Minutes to build up to:
B: Back Squat – Build to a solid 3-5 reps @ 32×0
WOD
15 Minutes
8 x Press Ups
16 x Air Squats
32 x DU
Wednesday
Every 3 Minutes: 5 Rounds
A1: High Hang Snatch / Power Sn x 4-5
A2: Assault Bike x 20 seconds
Every 3 Minutes: 5 Rounds
B1: High Hang Clean / Power Cl x 4-5
B2: Row 200-250m
* Max 1:15 seconds of working
Every 3 Minutes: 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
Push Press x 10
Alternate Back Steps x 20
Row / Bike 20 cal (Run 400m)
Saturday
Every 2 mins
A: Over Head Squats @ 3111 5 x 4
Every 2 mins
B: Snatch Balance / Sn Jerk 5 x 3
Every 2 mins
C: Snatch 5 x 2
15 mins of:
Deadlift x 10
Run 400
Rest 2 mins
* Start at a light weight and work up if needed through the rounds
Sunday
25 Mins in Pairs
6ea KB Snatches
8 Bench Press
10 Cal Row / Bike
* YGIG switching every station. I.e. both complete the Snatches before moving to the next exercise.
15 minutes of:
B: Pec Fly 3-4 x 8 @ 2210 :60
B2: 1 Arm Db Row 3-4 x 10 @ 3011 :60