Crossfit Program 15/10/2018 -21/10/2018
Welcome to Phase 5, week 7 of our 2018 training plan.
Week 7. Moving things around and switching things up. We’ll be working on some lower reps ranges this week. If you ask me, this is where a lot the magic happens… It’s a balance between volume, strength, recovery and mental fortitude.
When your doing box step ups don’t go to high ideally your knee will be above your hip crease but we would rather you stepped up with power and control than fell up the box.
“leave your ego at the door”.
Monday
A.18min to complete
A1: Back Squat 5×5 @ 40×0
A2: Pull ups x 5×3-5 @ 41×0 (scales / weighted)
B.8min YGIG with partner
DB box step up x6el
C. 6min YGIG with partner
1x dead hang strict C2B Pull up
D.16mins to complete
3 Rounds
25 x Weight Plate GTOH -heavy
25 x Ring Row
Rest 2 min
E. 3 Rounds
25 x KB Swing
25 x DU
Tuesday
A.16min snatch complex
Snatch pull x1
Squats or power Snatch x1
Snatch balance x2
B.16min E2MO2M – work with a partner 70%+ (8 sets each)
Hang power or hang squat snatch x1+1+1
C.4-5 round‘s
12 T2B /K2E /leg raises
24x wall balls
Wednesday
A. 3 rounds 1min between rounds
16x KB squats
8x ring dips or press ups
16x Kb swings
8x pull ups or ring rows
B. 30mins to complete
Bike or Row 2min
4MU / 8x pull and dips / 10x ring rows and press ups
Bike or Row 2min
16x DB Manmakres – medium
Bike or Row 2min
4MU / 8xpull n dips / 10 ring rows n press ups
Bike or Row 2min
16x DB Manmakres
Bike or Row 2min
4MU / 8xpull n dips / 10 ring rows n press ups
Bike or Row 2min
16x DB Manmakres
C. In remaining time
12x Kb curls
12x situps
Thursday – Gymnastics
Friday
A. 15min to complete
A1: Deadlifts 5×3- 5@ 40×0
A2: Bench press 5×6-8 @ 4xx0
B. 8min YGIG
YGIG with a partner
3x strict ring or box dips
*pause at top of each rep -full extension please
C.8min YGIG BB or DB
12x Reverse drop lunges
D.12min work / rest E2MO2M AMRAP
8x Deadlifts
8x bar facing burpees
*P1 will work for 2min P2 will rest then go….start were you finished each round
Saturday
A.16min Clean complex
Power clean x1
Hang squat clean x1
split jerk x2
B.16min EMOM – medium
0dd. power /squat clean x2
Even. push jerk and split jerk x1+1
C. 16min teams of 3 peeps
YGIG 4min per station
Row 10/12 cals each
Power Clean and press x3 each
Row 10/12 cals each
power Clean and press x3 each
*in your team you can only have 1bar so you must choose your team and weight wisely, move fast but with quality.
Sunday
A. 20min BB complex
Clean pull x1
Power clean x1
Front squat x1
Push press x1
Squat clean and press x1
Run 200 mtrs
rest 1min between rounds
*Build weight steadily and smoothly
B.2 Rounds for time of:
18 Calorie Row
15 Thrusters 42.5/30
12 Chest-to-bar Pull-ups
Part B. one person will complete the whole work out partners 2 will count reps and make a note of time. Then P2 will go.