Crossfit training plan – 3/9/18 – 9/9/18
Welcome to Phase 5, week 1 of our 2018 training plan.
Week 1 of your new training phase is here and it’s looking and feeling tasty. You’ll be starting with some higher reps basic lifts. When you see 4×10-12, this means 4 set of between 10-12 reps. The 4 sets should be working sets, NOT warm up sets. The first set of 4 might have 12 reps; as the weight goes up you might drop a few reps.
There is a good amount of olympic lifting in the form of complexes. Work your form and position before you increase the weight on the bar. We want to work on some speed on some WODs and keep scores on others. Wednesday WOD is a test: one person will work with someone counting reps and time before changing over.
Good luck, be strong.
Check in with yourself before you wreck yourself.
Monday
A.12min to complete
A1: Back Squat 4×10-12 @ 40×0
A2: Pull ups 4x 6-8 @ 41×0 (scales or weighted)
B.12min to complete
B2: Step up with leg drive 4x15el @ 20×1
B2: BB Bent Over row x 4×12-15 @ 31×1
C. 12min EMOM
Odd 6-8x back squats @80% A1
Even min 12-16x ring rows @2011
D WOD. 4 rounds -AFAP
20 air squats
10 DB 1arm alt snatches – medium
Rest 1min
Tuesday
A. 12min warm up complex
Snatch High pull x3
Power snatch x3
Squat snatch x3
OHS x3
Snatch balance x3
Build weight rest as needed.
B.20mmin E2MO2M
Odd: Power snatch x3 @50-60% A
Even: Snatch balance + OHS 1+2
C.12min running clock
Working in teams 3 -AMRAP
Bike -1min each
BB GTOH – 1min -45/30
Burpee -1min
Wednesday
A.12min working in an exercise YGIG format
Kb swings 12
Kb cleans 6ea
Kb squats 12
Kb push press 6ea
B.12min working in an exercise YGIG format
Power cleans 12 -light
Ring rows 12
Push press 12 -light
K2E 12
*C.2 Rounds for time of:
18 Calorie Row
15 Thrusters 95/65
12 Chest-to-bar Pull-ups
* one person will complete the whole workout, partner 2 will count reps and make a note of time. Then P2 will go.
Thursday – Gymnastics
Friday
A. 12min to complete
A1: Deadlifts 4×6- @ 40×0
A2: Bench press 4×10-12 @ 41×0
B. 12min to complete
B2: Walking lunges 4x12el @ 20×0
B2: seated DB OH press x 4×15 @ 3010
C. 12min EMON
Odd 10x Deadlifts @60% A1
Even 10x press ups @4010
D WOD. 4 rounds
20x AKb swings 24/16
10x burpees
rest 1min
Saturday
A. 12min warm up complex
High pull x3
Power clean x3
Front squat x3
Squat clean x3
Split jerk x3
Build weight rest as needed.
B. 20min E2MO2M
Odd: Power clean x3 – UB
Even: Power clean+Split jerks 1+2
A. 4 rounds -rest 1 min between rounds
10x PC @ 45/30
40x DU
10x Push jerk @ 45/30
40x DU
Sunday
A. 5 Rounds Every 2min
Snatch x 5 -medium
Kb Swing x 15
B. 5 Rounds Every 2min
Clean x 5 -medium
Wall Ball x 15
C. 5 Rounds Every 2min
Thrusters x 5
Assault Bike x 15cal
D. 5 Rounds Every 2min
Strict Pull ups x 5
Rowing x 15cal
5 Rounds AFAP
BW Bulgarian Split Squat x 9el
Run 200m