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Crossfit training plan 22/10/2018 -28/10/2018

Posted 19th October 2018 by Geoff Stewart

Crossfit

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- [email protected] 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