Sort by tags

Crossfit Program 12/11/2018-18/11/2018

Posted 9th November 2018 by Geoff Stewart

Crossfit

Welcome to Phase 5, Week 11 of our 2018 training plan.

Week 11. Moving into our final 2 weeks of this phase and all seems to be going swimmingly. This week we are asking you to lift some heavy stuff in the magic 3-5 rep range. Build your weights through the set. You don’t need to make massive jumps every lift: any extra, no matter how small, is an improvement. There is a good dose of YGIG piece; these are not designed as as fast lung-busting pieces but quality movement pieces.

 

In some of the WODs this week we are asking you to work FAST- yes, that’s fast but always with good form, followed by a good chunk of rest to recover and repeat. There is a good smorgasbords of breathing and shouting WODs to keep you on your toes and on Friday a repeat of a workout you did a few weeks ago ’cause you all loved it so.

“leave your ego at the door”.

Monday

AΒ 24min to complete

A1. Back Squat 6×5,5,5,3,3,3

A2. Pull ups x 6×5,5,5,3,3,3

* we would like you build the weight as you work through these set your last sets should at least 92%+ 1rpm

 

B 12min YGIG exercise with partner

B1 5x each leg Single leg squats or single leg box squats

B2 5xea Db BOR – heavy

 

C 8min

Ladder 1>?

1ea arm DB thruster

1x box jump -step downs

2ea arm DB thruster

2x box jump – step downs

Etc etc

 

Tuesday

A 12min snatch complex

Snatch pull x1

Hang Squats or Hang power Snatch x1

OHS x1

 

B 12min EMOM – work with a partner 70%+

Hang power or hang squat squat snatch x1

 

C 20min working in waves

1min work, 3min rest

3x Power snatches 40/30

ME burpess

*each 1min round should be as fast as you can go, you have 3min recovery – earn it.

 

Wednesday

A Rolling EMOM 16min

Min 1 Deadlifts x8

min 2 Power clean x6

Min 3 Push press x4

Min 4 Thrusters x2

 

B 4 min MXRPS

Deadlifts x 6

Press ups x12

rest 4min

C 4 min MXRPS

Power Clean x 6

2xDB STOH x 12

rest 4mins

D 4 min MXRPS

Push press x6

Air squats x 12

rest 4mins

E 4 mins

Thrusters x6

Ring rows x12

 

Friday

A 24min to complete

A1: Deadlifts 6×5,5,5,3,3,3

A2: Bench press 6×5,5,5,3,3,3

* we wold like you build the weight as you work through these sets your last sets should at least 92%+ 1rpm

 

B 12min YGIG exercises with Partner

B1 5x HSPU or box piked HSPU@ 4111

B2 12x RKBS -Heavy

 

C 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 12min EMOM – Work with a partner @ 70%+

Hang power clean and jerk or hang squat clean and jerk x1

 

C 20min working in waves

1min work, 3min rest

5x Power clean and press 50/30

ME Bike distance

*each 1min round should be as fast as you can go, you have 3min recovery – earn it.

 

Sunday

A 10 mins

5x ea Turkish Get Up

30 DU /60 seconds

 

B 15 Mins of:

Min 1: 200m Run /row

Min 2:10/15x Ring Dip / press ups

Min 3: 12x Burpee

 

C 15 Mins of:

Min 1: 200m Run /row

Min 2: 10x DB Hang Clean -heavy

Min 3: 18 V- Up

 

D 10 min

5x extended centipedes walkouts

20x Db curls @ 4010