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