Crossfit training plan – 20/8/18 – 26/8/18
Welcome to Phase 4, week 9 of our 2018 training plan.
Week 9. And we have made an executive decision – which basically means me and Josh have had a chat over a brew – and decided to go a bit of piste for the final 2 weeks of August. Some of you may reconcile this as a bit of a momentum mash up.
We will be covering all your lifting bases and giving you a choice of either lifting some heavy metal with 1reps lifts (these don’t need to be 1rpm efforts but they need to be in the 90% bracket) or you can go for a higher rep range.
Check in with yourself before you wreck yourself.
Monday
16 mins of: Dont rush
A1: Deadlift 6 x 1
A2: Bench Press 6 x 1
or
Every 2 minutes Complete one movement:
A1: Deadlift 4 x 8 @ 40×0
A2: Bench Press 4 x 8 @ 40×0
5 Rounds
Every 6 Minutes:
20 Deadlift 70 /45
30 Cal Bike / Row
*Half the class starts on 0 with the next lot starting on 3 minutes to avoid clashes
Tuesday
16 mins of:
A1: Squat 6 x 1
A2: Chin Up 6 x 1
or
Every 2 minutes Complete one movement:
A1: Back Squat 4 x 8 @ 40×0
A2: Chin Up 4 x 8 @ 40×0
Fran
21-15-9
Thrusters 42.5 / 30
Pull Ups
Post workout goods:
Standing DB Alternate Curl 3 x 10-12 @ 3110
Front Foot Elevated Split Squat 3 x 8-10 @3110
Wednesday
Every 2:30
A1: Power Clean + Push Press 8 x 2+4
5 Rounds:
YGIG in Trio
20 Cal Bike
20 Wall Balls
* only one person moving at a time to allow enough rest. Must be done balls to the wall.
Post work out:
4 x 20-30 sec Isometric Hip Bridges on each leg
Thursday – Gymnastics
Friday
16 mins of:
A1: Clean 6 x 1
or
Every 2 minutes Complete one movement:
A1: Power Clean 8 x 2-3
20 min EMOM
5 Hang Power Cleans
5 Bar facing Burpees
5 STOH
10 TTB / Sit Up
6 Burpee over the box
Saturday
20 mins of:
A1: Snatch 6-8 x 1
or
Every 2 minutes Complete one movement:
A1: Power Snatch 10 x 2-3
14 Min EMOM
Even: 10 Thrusters – UB
Odd: 20 KB swings- heavy
6 Min YGIG In pairs: Change over fast…
10 cal Bike / Row for max cal.
Sunday
16 mins of:
A1: Sumo Deadlift 6 x 1
A2: Dip 6 x 1
or
Every 2 minutes Complete one movement:
A1: Sumo Deadlift 4 x 8 @ 40×0
A2: Dip 4 x 8 @ 40×0
Fight Gone Bad
Three rounds of:
Wall-ball 9/6 (Reps)
Sumo deadlift 30kg (Reps)
Box Jump, 20″ box (Reps)
Push-press 30kg (Reps)
Row (Calories)