Crossfit training program 17/12/2018 -23/12/2018
Welcome to week 4 of our xmas and new year training program.
Week 4. Its almost time for that full blown x mad week so let try and focus in on this week and lets get as much out of it as you can.
We are asking you to do a few drop sets on some of your basic lifts. With a drop set you want the reps to go up as the weight come down, its a great way to get some more volume into you – always with good form don’t be a hero for extra reps.
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-prats, 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 12min YGIG
3x strict pull ups (scales)
3xel pistol squats or 1 lg box squats
D 6min YGIG partner
squat and squeeze.
goblet squats x2 -heavy
Hold KB or db whilst partner squats
*add 2 squats each round
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 8min YGIG
Row 12/15cals
12x Push press 45/30
D 8min YGIG
Bike 12/15cals
12x ring rows (horizontal)
E in remaining time if you have any?
Db curls 3×10 @3010
Db lateral raises 3×10 @2011
Wednesday
A 12 mins of:
A1 Poliquin Step Up 3 x 15el
A2 Banded Pull Through 3 x 20
A3 Hollow Dish x 45-60sec
B 4x rounds each “Heavy breathing”
Row 250mtrs AFAP
10x burpees
10x AKBS -24/16
10x burpees
10x AKBS
*P1 works whilst P2 rest, P2 works whilst P1 rests.
C 12min Midline
C1 12-15 rev crunches @4010 (holding rig)
C2 alt sides 2 length gym farmers carry -heavy
Friday
A 10 mins to complete
A1 1lg RDL 3 x 8el @ 2210
A2: Banded face pulls 3 x 20
12 Minutes to complete
B Deadlifts 6×3,3,3,3,3, drop set
*drop set might look like 3,6, ME
C 12min YGIG
3x strict HSPU (scales)
6xel DB walking lunges -heavy
D 2reps >? YGIG rounds with partner
2x RKBS -heavy
2xPress ups
*add 2 reps to each movement each round.
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
C Partner DT
5 Rounds each For Time in a YGIG format
12x Deadlifts 70/45kg
9x Hang Power Cleans 70/45kg
6x Push Jerks 70/45kg
*each person does a full round of DT – scale as needed
Sunday
A 10 mins of:
A1 Heels Elevated SOTS Press 3 x 6-10
A2 YTW’s 3 x 10,10,10 (in each position)
B JUMP START
60x DU (90 singles)
30x alt Dumbbell Snatches rx22.5 / 15kg
60x DU (90 singles)
Row /bike 30/21cals
60x DU (90 singles)
30x Toes to Bar (scales)
60x DU (90 singles)
Row / bike 30/21cals
60x DU (90 singles)
30x alt Dumbbell Snatches (50/35)