Crossfit training program 17/9/18-23/9/18
Welcome to Phase 5, week 3 of our 2018 training plan.
Is it really week 3 already? It’s great so see some many of you working so hard. These first few weeks have a lot of volume and sometimes it might feel a bit like a metcon, this isn’t a bad thing people. If you feel you need a rest and need to miss a set, do. The rep numbers are coming down a little and the sets are going up. I’ve got to say it again, folks: these are WORKING sets, not warm up sets. We also need to give you a reminder that everything can be scaled down as well as up, one of our most used phases is “leave your ego at the door”.
This week you are looking at some gassy EMOMs and WODs. Be sensible: choose a weight you can keep moving. We don’t want you having to break down the rep ranges or the complex because you’ve gone to heavy.
“Leave your ego at the door”
Monday
A.15min to complete
A1: Back Squat 5×8-10 @ 40×0
A2: Pull ups x 5×5 @ 4xx1 (weighted and scales)
B 12min to complete
B2: Rev drop lunge alt 4x12el @ 1010
B2: 1arm DB BOR x 4x12ea @ 20×1
C.10min YGIG with partner
10x front rack KB squats
5x burpees with forward jump for distance
D WOD. if time allows.
500mtr row for time
Tuesday
A.12min warm up complex
Snatch High pull x1
Power Snatch x1
Hang power or Squat snatch x2
Build weight rest as needed.
B.12mmin EMOM -speed and position
Odd: Hang Power snatch x3 @50-60%
Even: Snatch + OHS x1+2
C.18min
10 T2B /K2E /Leg raise/heel taps
20x wall balls -9/7
40x DU 0r 45 seconds of singles
Wednesday
A. Rolling EMOM 16min
Deadlifts x7
Power clean x5
Push press x3
Thrusters x1
B.4 min MXRPS
Deadlifts x 6
Press ups x12
rest 4min
C.4 min MXRPS
Power Clean x 6
2xDB STOH x 12
rest 4mins
D.4 min MXRPS
Push press x6
Air squats x 12
rest 4mins
E. 4 mins
Thrustes x6
Ring rows x12
Thursday – Gymnastics
Friday
A.15min to complete
A1: Deadlifts 5×4- 6@ 40×0
A2: Bench press 5×8-10 @ 41×0
B. 12min to complete
B1: DB RDL 4×12 @ 20×0
B2: seated OHP 4×12 @ 3010
c.12min alt reps with partner
2xDb walking lunges x20
2xDb zombie press x10
*zombie press is 2dbs ground to OH without touching you.
D. WOD, if time allows.
1min on bike ME kcals
Saturday
A.12min warm up complex
Clean High pull x1
Power clean x1
Hang power or squat clean x2
Build weight rest as needed.
B. 12min EMOM
Odd: Hang Power clean x3
Even: Push jerk + Split jerks 1+2
C. 16mins – Partner workout
1min on 1min off
4mins- power clean – moderate
4mins -rowing or bike
4min- push press -modorate
4mins Bike or rower
rest 4mins
C2. 8mins partner workout
30sec on 30sec off
2min – pull ups -scale to keep going
2min- air squats
2min press ups
2min air squats
Sunday
20mins Working in teams 3
The bike or rower is always moving whilst a round of CINDY is being done when round is done change over
Bike or Row
1x round Cindy
5x pull ups
10x press ups
15x air squats
Rest
20mins working
working with a partner in a tag team
Block run and traveling burpees
*Run Back door to front door then do traveling burpees from front of main arch to back of arch to tag your partner