Crossfit training program 1/10/18-7/10/18
Welcome to Phase 5, week 5 of our 2018 training plan.
Week 5. It’s time to change it around a little. This week your primary lifts will remain the same but your rep ranges will be coming down… so (as you all know) your weight will be going up. We are still aiming to get a lot of work (volume) into these sessions, so you’ll need to set yourselves up and be aware of what’s going on. Please don’t chase the weight too much. Make sure you’re nailing your form on all your exercises.
When you’re doing step-ups or box jumps, please make sure you’re stepping or jumping powerfully. Stay tall and open your hips, don’t just climb up on the box. When you’re using a kettlebell, make sure you finishing each rep in a positive position: strong wrist, good rack position and feeling solid. There are workouts where you’ll be getting some rest; earn that rest…
“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.4rounds each YGIG
20x air squats
20 DB OHP-medium
Rest 1min
*move fast -earn your rest
Tuesday
A. 16min snatch complex
Snatch High pull x1
Squats or Power Snatch x1
OHS x2
B. 6min E30sec
1x power snatch or squat snatch
*this should be NO more the 50% rpm you need to move fast and land stable every single rep.
C. 5x3min rounds with 1min rest between rounds.
1arm KB swings x10ea
1arm Kb push press x10ea
ME DU or single in remaining time
Wednesday
A. 12min partner YGIG exercise format
BB front squats x6 @42.5/30
box jumps x6 @24/20
Sit ups x12
B.3min window YGIG (24min)
4 rounds each
Rowing 500mtrs
ME Thrusters @42.5/30 in remaining time.
C. 5 rounds YGIG
Plank holds alt knee to elbow (3seconds) x5es
superman hold 30sec
Thursday – Gymnastics
Friday
A. 15min to complete
A1: Deadlifts 5×3- 5@ 4010
A2: Bench press 5×6-8 @ 31×0
B. 12min to complete
B1: BB walking lunges 4×12 @ 1010
B2: Neg HSPU or BB OHP 4×4-8 – 5001
C. “Fire Drill”
4 Rounds:
400 Meter Run (rear alley)
12alt arm dumbbell snatches (22.5/12.5)
15 Chest to Bar Pull-ups (scales as needed)
Saturday
A.16min Clean complex
Clean High pull x1
Power clean x1
Squat clean and Jerk x2
B.6min E30sec
1x power clean n press or squat clean n press
*this should be NO more the 60% your rpm you need to move fast and land stable every single rep.
C.6x2min work with 2min rest -Partner
12x DB thrusters – medium to heavy
ME burpees in remaining time
Sunday
A. 13 Min AMRAP alt rounds with partner
1,2,3, >
Power cleans 42.5/30
Burpee Bar jump over
Rest 5 mins
B. 9 Min AMRAP alt with rounds partner
1,2,3 >
BB STOH – 42.5/30
Box jumps step downs
Rest 5 Min
C. 5 Min AMRAP
1,2,3 >
Wall balls
Burpees
Once complete above work through:
Lying Powell raise 3 x 8-10 @3010
Banded Face Pull 3 x 10-12 @ 2020