Crossfit program 3/12/2018 -9/12/2018
Welcome to Week 2 of our Xmas and New Year training program.
Week 2. It’s going to be a great week this week. You’re all carrying some solid gains from our last full training block and really smashed through Week 1. Well done. Same again this week. Remember, we are looking for some good, solid lifting. We’re working on our form and putting in some basic good ol’ breathing work.
Work hard, be nice to people and go easy on the pudding.
Monday
A 10 mins to complete
A1 FFE Split Squat 3 x 8 @ 2210
A2: Hanging shrugs 3 x 10
B 20 Minutes to complete
B1: Back Squat 5×5 @ 40×0
B2 Pull ups 5×5@3010
C 6 min YGIG alt reps with partner
5el 1lg box squat
D 6 rounds
20 db squats -RX 22.5 /15
20 (10ea) DB GTOH-medium
Rest 1min btrs
* use 1 db for the squats and GTOH -move fast -earn your rest
Tuesday
A 16 Mins
Snatch Pull x1
Hang Snatch (knee) x1
Snatch x1
*build weight though sets
B 16 Mins complete:
Every 2MO2M
B Squat or Power snatch 6 x 1+1+1
*FORM FORM FORM
C 6x2min efforts -1min change
bike – row – ski erg
*youl’l have 2 goes on each machine
D remaining time
Db curls 3×10 @3010
Db lateral raises 3×10 @2011
Wednesday
A 8min
YGIG with partner
Bear complex
squats clean > Thruster > back squats > behind neck push press =1rp
5reps each with BB for at least 2 rounds.
B 8 Min
Thrusters x6 – medium
Row x 12cal
C 8 Min
Power Clean x6 -medium
Pull Ups / ring rows x 12
D 8 Min
DB zombie press x6 (no burpee)
Ski Erg x 12cal
E 8 Min
DB Walking Lunges x6el
Burpee x 12 with db
Friday
A 10 mins to complete
A1 1lg RDL 3 x 8el @ 2210
A2: scapula press ups 3 x 10
B 20 Minutes to complete
B1: Deadlifts 5×3-5 @ 30×0
B2 Bench press 5×5 @3010
C 6 min YGIG alt reps with partner
5x HSPU or piked box press up
*this isn’t a race take your time work your form.
D 10 rounds (14min)
6 T2B
9 clapping press ups / press ups
12 AKBS
Saturday
A 16 Mins
Clean Pull x1
Hang Clean (knee) x1
Clean x1
*build weight though sets
B 16 Mins complete:
Every E2MO2M – work with a partner.
B Squat or Power clean 6×1+1+1 cluster set
C 8x2min alt 2mins with partner (4each)
6x clean and press @80%B
ME over bar burpees
*each round should be hard and fast, keep score please.
Sunday
A 16min
10x KB swings
10x KB cleans
10x KB push press
30second KB hug
rest 1 min
B 4x 6min windows
Run 400mtrs
Rnd 1 ME power clean
Rnd 2 ME Back squats
Rnd 3 ME Push press
Rnd 4 Deadlifts
* thing about your weight each round they shouldn’t be too heavy
C As time allows
5x wheel roll outs
10x rev crunches -holding rig
45 second plank hold
* this set should be slow and controlled – squeeze.