Crossfit training program 24/9/18-30/9/18
Welcome to Phase 5, week 4 of our 2018 training plan.
Week 4. Another week under those ever tightening belts. Our basic lifts and numbers are the same as last week so keep it simple make sure your form is good and you’re moving well. Remember the key to this phase is building an even bigger, better, more solid foundation. We are hunting out the BURN on some of the YGIG – and not talking sun burn, people.
You’ll need to be organised this week. Make sure your equipment is ready and in the right place. When setting up please be mindful of your fellow members’ working space, equipment and health and safety in general…
“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 @ 41×0 (scales)
B 12min to complete
B2: Rev drop lunge alt 4x12el @ 20×0
B2: 1arm DB BOR x 4x12ea @ 20×1
C. 6min YGIG
10x DB box step ups (5el)
D.6min YGIG
10x horizontal ring rows
E. 4min YGIG
20x air squats
Tuesday
A.12min warm up complex
Snatch High pull x1
Power Snatchx1
Hang power or Squat snatchx2
Build weight rest as needed.
B.12mmin EMOM
Odd: Power or squat Snatch x3 @50-60%
Even: Snatch+OHS 1+2
C.18min
*Working with a partner E2MO2M
1xround Cindy
Power clean and jerk remaining time
@50% 1rm
*1 partner is working for 2min the other resting the aim is to work fast, earn your rest and maintain a good number on the CnJ.
Wednesday
A.EMOM 10min -light
Deadlifts x2
Hang power clean x2
Push press x2
Thrusters x2
B.25min to complete
40x pull ups -scales
400mtr run
40x hang power cleans (45/30)
400mtr run
40x Push press
400mtr run
40x thrusters
400mtr run
40 T2B -scales
400mtr run
rest 4mins
If you have time
C. 3x
20 BB curls
20 banded tricep extensions
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: Pike press ups or Seated OHP x 4×12 @ 3010
C.16min mins with partner E2MO2M (8rounds)
Odd: 5x ring dips or 10x hand release press ups and 30xDU / 45 seconds singles
Even: Row / bike 70% effort
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.12mmin EMOM
Odd: Hang Power clean x3
Even: Push jerk + Split jerks 1+2
C.5 rounds – AFAP
5x Thrusters @42.5/35
10xbox jumps 24/20
rest 5mins
D. 5rounds – AFAP
20x wall balls 9/7
10x Burpee
Sunday
A.12mins E2MO2M -build weight
BB warm up complex
Snatch high pull x1
Power snatch x1
Clean high pull x1
Power clean x1
Front squat x1
Push press x1
B.*12mins E2MO2M (6rounds)
Power snatch x3
Power clean x6
Thrusters x9
*move smoothly and UB, choose your weight wisely.
C.20mins work
“Fight Back”
5 Rounds:
1 Min Kettlebell Swings 32/20
1 Min KB Reverse Lunges
1 Min Calorie Bike /Row
1 Minute Rest