Crossfit Program 29/10/18 – 4/11/18
Welcome to Phase 5, week 9 of our 2018 training plan.
Week 9. It’s getting even tastier this week. We want you to build your weights on your main lifts. This doesn’t mean start light, it means start with a GOOD weight and build on it. Your final set should be pretty close to failure (but remember we ain’t doing failure).
There are some nice secondary lifting sets and some breathing WODs this week with a good degree of volume. If the number is high (10+ reps) don’t go too heavy: aim to go consistently and UB.
“leave your ego at the door”.
Monday
A.20min to complete
A1. Back Squat 5×5
A2. Pull ups x 5×5
* we would like you build the weight as you work through these set your last sets should at least 85%+ 1rpm
B.8min YGIG with partner
5x 1 1/4 back squats
*this isn’t a race if you need to rest to maintain great form take it.
C. 8min YGIG with partner
Mx strict pulls ups
D. 3 rounds
21 wall balls
21 wall ball mountain climbers
21 wall ball squats
21 wall ball sit ups
Tuesday
A.12min snatch complex
Snatch pull x1
Squats or power Snatch x1
OHS x1
B. 12min EMOM – work with a partner -70%+
Hang power or hang squat squat snatch x1
C. 12min YGIG EMOM
30sec ME bike
30sec L sit holds
D. 12min YGIG EMOM
30sec ME Rower
30sec Pronated horizonal ring holds
*30seconds work then 30seconds to change over with your partner
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
rest 4 mins and get set up
B. 800mtr run
21 KB or DB power cleans -heavy
400mtr run with wall ball
21 box jumps step down or jump overs
400mtr run with wall ball
21 wall balls
rest 4mins pack up and get set up
C. 3 rounds
16x DB curls @4010
8x burpees
16x tricep banded ext @1013
8x burpees
Thursday – Gymnastics
Friday
A. 20min to complete
A1: Deadlifts 5×3- 5
A2: Bench press 5×5
* we wold like you build the weight as you work through these sets your last sets should at least 85%+ rpm
B. 8min YGIG
YGIG with a partner
3x ring or box dips
*pause at top of each rep.
C. 8min YGIG BB or DB
12x Reverse drop lunges
D.12min work / rest E2MO2M AMRAP
8x Deadlifts @100/70kg
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. 12min EMOM – Work with a partner YGIG @ 70%+
Hang power clean or hang squat clean x1
C. Working with a partner 4min per stations
Ski erg -10/12
10xDB Thruster -medium
rest 2mins
Bike -12/15
10xKb swings -heavy
rest 2mins
Rowing -10/12
10xDB OH press – medium
Sunday
A. 12min BB complex
9x deadlifts
6x power cleans
3x push press
build up to a max for the complex
B. Working with a partner YGIG relay style
4eax Run 200mtrs
4xea Farmers carry 2x lengths of gym -heavy you can you trap bars..
4xea 100 DU or 75seconds
4xea Double kb rack hold 60seconds
4xea 40air squats
4xea Db plank walk 1xlength gym
4xea 20x burpees
GOOD LUCK