Crossfit program 5/11/18 -11/11/18
Welcome to Phase 5, week 10 of our 2018 training plan.
Week 10. Congratulations! You have come a long way. We are moving into the last few weeks of this phase and, as with last week’s post, you might need to pick and choose your workout and words a bit this week. If you’re tired, got a bit of a cold, some aches and pains that might be taking a little bit to long to go away… it might be time to back up a little and have a look at what you’re doing for recovery.
“leave your ego at the door”.
Monday
A. 20min to complete
A1. Back Squat 5×5
A2. Pull ups x 5×5
* we wold like you build the weight as you work through these set your last sets should at least 85%+ rpm
B. 6min 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. 6min YGIG with partner
Mx strict pulls ups
D. Teams 3 follow leader 6min each station
Ski erg
30sec each
Bike arms only
30sec
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. AMRAP 11 minutes of:
30 Double-under’s /60seconds
7 Toes-to-bar /scales
7 Dumbbell Squats -heavy
7 Dumbbell Push Press -heavy
D. 3 rounds
20x rev crunches @4010
20x Db lateral raise @3010
Wednesday
A. 12min YGIG work
A1 power clean x3
A2 squat clean x2
A3 Squat clean and press x1
rest 4 mins and get set up
B. 24 mins -sensible weight
3min Ski erg Max distance
rest 1min
3min Power clean MxReps
rest 1 min
3min Row Max distance
rest 1min
3min Squat cleans MxReps
rest 1min
3min Bike Max distance
rest 1 min
3min Push jerk Mx reps
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
3-5x HSPU or piked press ups
C. 8min YGIG DB
16x Walking lunges
D. 2x4min rounds
16x AKBS
16x press ups
2min to change over
E. 16x step ups (8el)
16x ring rows
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. 15min teams 4 peeps in a follow the leader format.
1x power clean and press -medium to heavy
5x air squats
2x power clean and press
10x air squats
3xpower clean and press
15x air squats
4x power clean and press
20x air squats
*choose a good weight, your team can do, it should be heavy-ish but you should be able to move UB..
Sunday
A. 12 min YGIG exercise with partner
3x Power cleans
6x burpee
3x clean and press
6x pull ups
B. 6min YGIG with partner
Ski erg 10/12cals
10x Hang power cleans
2min reset
Bike 10/12cals
10x Burpee pull ups or burpee to target
2min reset
Ski erg 10/12cals
5/10x HSPU or dips
2min reset
Run 200 meters
10x double KB heavy DL