10/12/2018 -16/12/2018 -CrossFit training program
Welcome to week 3 of our xmas and new year training program.
Week 3. It’s getting a little bit more spicy this week. As well as your structural balance work, you have a couple of drop sets and some YGIG pieces. Don’t rush though these: always work your form first and if you need to take some rest, take it.
There are a couple of shorter WODs as well as one long WOD – and on Saturday we are asking you to do some synchronised work, which is always good for a laugh.
Work hard, be nice to people and go easy on the pudding.
Monday
A 10 mins to complete
A1 RFE Split Squat 3 x 8 @ 2210
A2: Banded pull pattern 3 x 10ea
Pull a-parts, diagonal, pull apart, diagonal.
B 12 Minutes to complete
B: Back Squat 6×5,5,5,5,5 drop set
*drop set might look like 5,7, ME
C 6min 3x Pull ups YGIG
D 6 min YGIG alt reps with partner
3 pistol squats or 1lg box squats
E 5 rounds AFAP
10x press ups
15x air squats
30x DU
Tuesday
A 16 Mins
Snatch Pull x1
Hang Snatch (knee) x1
Snatch x1
*build weight though sets
B 12 Mins complete:
E2MO2M
B: Hang Sn + OHS
6 x 2+2
C 5x rounds
12x DB push press
6x DB box step overs
12x Db renegade rows (6ea)
D remaining time
Db curls 3×10 @3010
Db lateral raises 3×10 @2011
Wednesday
4min – BB only
10x bb back squats
10x bb push press
4min – BB only
10xbb Deadlifts
10x bb Power cleans
For time as a 2-person team:
40 Clean & Jerks rx 50/35
400 Run
40 pull ups -scales
400Run
40 Clean & Jerks rx 50 /45
400 Run
40 pull ups -scales
400 Run
20 Clean & Jerks rx 50/35
200 Run
20 pull ups -scales
200 Run
20 Clean & Jerks rx 50 /45
200 Run
20 pull ups -scales
200 Run
No more than 5 reps each and you can’t start reps until both partners are back from run.
Friday
A 10 mins to complete
A1 1lg RDL 3 x 8el @ 2210
A2: Banded face pullss 3 x 10
12 Minutes to complete
B Deadlifts 6×3,3,3,3,3, drop set
*drop set might look like 3,6, ME
C 6 min YGIG alt reps with partner
5x HSPU or piked box press
D 6min YGIG rep with partner
3xel rev shrimp lunges
*back foot doesn’t touch floor just knee.
D 6min
10 T2B
10x RKBS
Saturday
A 16 Mins
Clean Pull x1
Hang Clean (knee) x1
Clean x1
Jerk x1
*slowly build weight though sets
B 16 Mins complete:
E2MO2M
B: Hang squats clean + jerks
6 x 1+1+1
C 4x2min with 2rest between each round
with a partner alt
10x squat cleans @60/45 (5each)
ME synchronised burpee in remaining time
*split the class into 2 groups 1 group working 1 group resting
Sunday
A 8min warm up complex
High pull >Power clean > thruster > back squat > BTK jerk =1 rep
3x5x bb only
*Increase weight slowly if you feel smooth and comfy.
B 20 minutes rolling EMOM
1-4: Hang squat Clean x 3
5-9: Power Clean x 3
10-14: Front Squat x 3
15-19: Deadlift x 5
C 16 mins Heavy Breathing
1min work 1min rest
Bike
Rower
Ski- erg
Sled
*change station every round’s