Crossfit training plan – 13/8/18 – 19/8/18
Welcome to Phase 4, week 8 of our 2018 training plan.
Week 8. The gyms are buzzing for this time of year, which is a great thing. We love the idea that training for many of you peeps has become a way of life and a daily habit – and not just a sessional panic experience.
This week we are asking – or in Kat’s case, telling – you to put a few more kgs on to those bars and really move some metal (always with the caviat of form, form and form, of course). There are some hard and gassy WODs. If they look simple on paper, it’s an indication that they ain’t…
Check in with yourself before you wreck yourself.
Monday
20 minutes
Every 2-3 mins complete:
A: Close Grip Bench Press working to 100% 5 x 1 @ 20×0
WOD
Every 3 mins – 4 rounds
Bench Press x 10
Run 400m
Rest 3 mins
Every 3 mins – 4 rounds
Press Up x 10
Burpee x 15
Tuesday
10 mins of:
A:Walking Lunge 3 x 16 steps @ 3010
A2: Good Morning 3 x 8 @ 3010
20 Minutes to build up to:
B: Back Squat – Build to 100% 1-3 reps @ 40×0
15 mins of:
Sled Push 1 x Lap (HEAVY – 20-30sec per lap)
60-90 Second Plank variations
Wednesday
4 Rounds
Every 5 mins
5 x Back Squats
10 x DB Thruster
200m x Row / Run / Bike
Rest 5 Mins
3 Rounds for time
Russain Step Up x 10 each side
steps
1/2 Kneeling KB / DB Press x 10 each side
3 Rounds
Run 400m
Rest 2 mins after each round
Thursday – Gymnastics
Friday
10 mins of:
A: Strict Press – Banded w/ Weights 3 x 6-10
A2: Ring Row – Face Pull 3 x 12
20 Minutes
B: 0-15* Incline DB Press 4 x 6,6,4,4 @ 20×1
B2: Rope Chin Ups 4 x 6,6,4,4 @ 20×1
WOD
3 Rounds – Every 5 minutes:
Row 500m
Burpees x 15
Saturday
25 Minute to work up:
Build to a heavy Complex of:
Hang Power Snatch x 1
Hang Snatch x 1
OHS x 1
Snatch x 1
Nancy
5 Rounds:
Run 400m
15 OHS 42.5 / 30
Sunday
5 rounds – Every 2 mins
A: floor, hang, high hang snatch x 3
5 rounds – Every 2 mins
A: Snatch balance + OHS x 1+2
5x 3min rounds
DB Cleans x5ea – heavy
DB push press x5ea -same as clean
ME row or bike