Crossfit training plan – 27/8/18 – 2/9/18
Welcome to Phase 4, week 10 of our 2018 training plan.
Week 10. this is the final week of this training phase and just like last week we have gone a bit of piste but as many of you found out it wasn’t a foot of the gas in many cases it was a little bit of intros oxide in the training mix.
Again make your choice of 1reps efforts or some higher rep tempo lifts, be wise and don’t break yourselves. There is some great breathing work and you’ll need to be a bit organised in class with your timing and equipment so please look out for other people and your gym etiquette.
Check in with yourself before you wreck yourself.
Monday
16 mins of:
A1: Thruster 6 x 1
or
Every 2 minutes Complete one movement:
A1: Thruster 8 x 2-3
3 Rounds: Every 10 mins complete
400m run
20 Thrusters
20 Bar Facing Burpees
20 TTB / Sit Ups
100 DU
Tuesday
20 mins of:
A1: Snatch 8 x 1
or
Every 2 minutes Complete one movement:
A1: Snatch 10 x 2-3
YGIG alt movements for 25 Mins
10 Double Kb Cleans
20 Double KB Front Rack Walking Lunge
30 Cal Bike / Row
Wednesday
5 Rounds
Every 5 mins complete
A1: Front Squat x 3 @ 40×0
A2: Box Jump (step down) x 6 high
A3: DB / KB Squat Cleans x 9
5 Rounds
Every 5 mins complete
B1: Fat Grip 45* BB Bench Press x 6 @ 40×0
B2: DB Push Press x 9
B3: Battle Rope ext circles x 50
Thursday – Gymnastics
Friday
Every 2 mins complete:
A1: Snatch Grip Jerk + OHS 6 x 2 +2
4 Rounds
Row 1000m @ 80%
15-20 Straight Leg Sit Ups w/ weight plate
1 Lap Seal Walk
Rest 2-3 mins
*Rowers should be set up during the Snatches so once this is finished the first lot of people are off on the row. Once a rower is free then next person jumps on.
Saturday
16 mins of:
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
24 min EMOM
6 Burpees + 6 Deadlifts
6 Burpees + 30 DU / 40singles
6 Burpees + 10 Db Thrusters
Rest 1 min
Sunday
16 mins of:
A1: Squat 6 x 1
A2: Chin Up 6 x 1
or
Every 2 minutes Complete one movement:
A1: Deadlift 4 x 8 2 40×0
A2: Bench Press 4 x 8 @ 40×0
21 min EMOM
3 Power Cleans
3 Cleans
3 Split Jerks
* complete one movement per minute