Crossfit training plan – 30/7/18 – 5/8/18

Welcome to Phase 4, week 6 of our 2018 training plan.

Week 6. Another week and even more gains. It’s going to get even hotter this week in more ways than one. Consistency is the magic word: true, sustainable gains in strength, fitness and composition take time if you want to hang on to them.

We are introducing you to the wonderful Kang Squat on Tuesday and the burning Pronated DeFranco’s Batwings on Friday so there are enough silly exercise names to tell your friends about.

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

B: Thrusters 4 x 6

B2: Dip 4 x 6-10

WOD

12 minutes of:

Chin Up (Strict) x 5

DB Snatch x 10 ea

Run 200m or Row 250

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

Working at each station for 2 minutes. Rolling clock. 3 total rounds (18 mins)

Station 1

Sled Push x 1 Lap

Squat Jump x 10

Station 2:

Press Up x 10

Battle Rope Smash x 30

Station 3:

Plank x 45 seconds

V- Ups x 15

Wednesday

Min 10 – 27

Every 3 mins – 5 rounds

Front Squats x 5 (build ea round -bar from the floor)

Burpee Over the Bar x 10

Rest 2 min

Min 27 – 44

Every 3 mins – 5 rounds

Push Press x 5 (build each round)

KB/DB Front Rack Back Step x 12-16

Min 44 – 54

Every 2 min – 5 Rounds

Box Jump x 5-10

AKB Swing x 10-15

Thursday – Gymnastics

Friday

A1: Seated Behind the Neck Press 3 x 6-10

A2: Pronated De Franco’s Bat wings 3 x 15 -super light

20 Minutes

B1: 15-30* Incline DB Press 4 x 6-10 @ 40×0

B2: Pull to Stand Rope Climb / Rope Climb 4 x 4-5 (accents)

3 Rounds of:

Over Head Walking Lunge x 20

Knees to elbows x 10

Rest 2 mins

3 rounds of:

GTOH (weight plate) x 20

Double Crunch x 10

Finish with 3 x max distance seal walks with Frisbee.

Saturday

Every 2 mins

A: Back Squats @ 3111  5 x 4

Every 3 mins

B: Clean 6 x 3

20 mins

“The Chief”

3 mins works / 1 min rest

Power Cleans x 3

Press Ups x 6

Air Squats x 9

Sunday

Kettlebell Pyramids

1-2-3-4-5-4-3-2-1

A1: Kb Squat Clean

A2: Kb Thruster

A3: Kb Push Press

A4: Kb Down Up

*Note: this will either be done as double or single depending your kettle bell tekkers “”

Then:

Row / Run 1000m*

Every 500m x 10 burpee

Rest 5 mins

Repeat 2 Rounds