Crossfit training plan 22/10/2018 -28/10/2018
Welcome to Phase 5, week 8 of our 2018 training plan.
Week 8. This week you’ll be repeating your basic lifts from last week, so look for a few extra kilos on the bars. You should still be making all your lifts: we are not in the realm of failing reps or sets.
We don’t write a “de-load week” into our programme as many of you have different training goals and training schedules, but if you have been following the plan for the last 7 weeks and are feeling a little jaded it might be time to back up a little. Move some weight but don’t fight the weight when doing WODs or longer exercise pieces. Check your work rate: you don’t need to be at 90% effort – 60-70% will do just fine. Rolling around on the floor after every workout isn’t your aim. Its really important you begin to listen to your bodies not breaking your bodies.
“leave your ego at the door”.
Monday
A.18min to complette
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 -weighted /scales
D.15min EMOM – 5 rounds
Min 1 -Weight plate OH hold with slow marching legs-3sec hold at top
Min 2 -Weight plate floor press
Min3- Burpee to weight plate
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)
Cluster Hang power or hang squat snatch x1+1+1
C.“Clothesline”
12min AMRAP
2 Push Presses @45/30
2 Toes to Bar (scales)
2 Box Jump Overs (scale’s)
4 Push Presses
4 Toes to Bar
4 Box Jump Overs
plus 2 reps each round
Wednesday
A.3x rounds – 25mins
Run 400 mtrs
Row 400mtrs
bike 400mtrs
Ski erg 400mtrs
rest 4 min to get ready for:
B.10x rounds
7x Thuster @42.5 /30
7x Pull ups (scale)
7x burpees
If you have time:
C.3x10each movement with light db
Y-T-W
Thursday – Gymnastics
Friday
A.15min to complete
A1: Deadlifts 5×3- 5@ 40×0
A2: Bench press 5×6-8 @ 4xx0
B.8min YGIG with a partner
3-5x HSPU or piked press ups
C.8min YGIG DB
12x Walking lunges -heavy-ish
D.12min YGIG with partner
rev lunges into thruster x5
*left leg, right leg, thruster =1rep
RX BB 40/30
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 – 2x rounds each team per station
YGIG 4min per station -follow the leader.
Ski erg 10/12 cals each
Db zombie press x5 each -2x 17.5 /12.5
Row 12/15 cals each
Db thrusters x5 each -2x 17.5 /12.5
*in your team you can only have 1x pair of db, so you must choose your team and weight wisely, move fast but with quality.
Sunday
A.10 min Warm up
Power cleans x3
Air squats x12
Push press x3
Alt lunges x12
B.”Last Legs”
Teams of 3, For Max Reps:
0:00 – 5:00
Squat cleans or front squats -5x mx rps each
5:00 – 10:00
Row or bike for Calories
10:00 – 13:00
Rest
13:00 – 18:00
Back Squats-5x mx reps each
18:00 – 23:00
Bike or row for Calories
23:00 – 27:00
Rest
27:00 – 32:00
Air squats – 20x mx reps each
32:00 – 37:00
Bike or row for Calories