Crossfit Program 28/1/2019 – 3/2/19

Last week of the first phase of training of 2019. Working towards the next phase of Squats, Deadlifts, Pulls and Press.

Tie your bootstraps and hang on in there for the last week of Phase one for the year. As we are moving through the phases we will see some of the structural exercises disappear and some of the big bang ones appear, keeping in mind that if you still need some work on these please keep these going in open gym or before class if you can get in early! Put those little black books away this week, have some fun and most of all keep warm.

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Monday

20 Minutes continuous work:

A: 45* Db Incline Press x 6-10 @ 30×0

A2: KB Sumo Deadlift x 6-10 @ 30×0

A3: Powell Raise x 6 @ 30×0

A4: Front Foot Elevated Split Squat x 6-10 @ 30×0

Move though while keeping the rest to a minimum. No longer than 60 seconds.

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W.O.D

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5 rounds of:

5 x Deadlifts (heavy) @ 40×0

Row / Ski 500m

Rest 3 minutes

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Tuesday

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12 minutes:

A: Hang Power Clean +Power Clean

6 x 2 + 1

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12 minutes

B: High Hang Clean + Low Hang Clean

6 x 2 +2

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W.O.D

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27,21,15,9,3

Thruster 35/20

30

DU

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Wednesday

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25 Minutes continous work:

A: Cyclist Front Squat x 6 @ 30×0

A2: 1 Arm Db Row x 6-10 @ 30×0

A3: Banded Pull Through x 18 @ 30×0

A4: Cuban Rotation x 6-10 @ 30×0

Move through while keeping the rest to a minimum. No longer than 60 seconds.

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W.O.D

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Station 1: –

3 Rounds* of:
One Arm KB Swing x 5
One Arm KB Clean x 5
One Arm KB Clean and Press x 5
One Arm KB OH Walking Lunge x 10 steps
*One round is Left + Right arm = 1 Round

Then Row 500m or Bike 25 cal

Rest 3 minutes

Station 2: – 

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3 Rounds of:

30/20 x WallBall

Run 400m 

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Friday

12 minutes:

A: Hang Power Snatch +Power Snatch

6 x 2 + 1

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12 minutes:

B: Power Snatch + OHS x 1+3

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C: Kb Sots Press or Kb Windmill 3 x 8 each

C2:Walking Lunges 3 x 12 steps

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W.O.D

21-15-9

DB Snatch 22.6 / 15

Over the Box Burpees

Once completed 3-4 sets of hanging knee / leg raises. Rest as and when need!

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Saturday

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3 Rounds:

A: Strict Press banded w/ kettlebells x 5

A2: Chest Supported YTW’s x 8 each

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3 Rounds

B: Thruster (paused @ full extension, 2 seconds) x 2-4

B2: Hollow Dish / Plank/ KB Flutter kicks / Seal Walks x 40-60 seconds

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W.O.D

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Teams of 2 

6 Rounds (alternating, 3 rounds each)

5 Squat Cleans (50/35)

10 Pull-Ups

200 meter Row

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Rest 3 minutes

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10 Min Emom (alternating minutes, 5 rounds each)

Push Press + Burpee 7 +7 Every minute

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Sunday

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20 mins of:

A: Paused Back Squats x 3 @ 33×0

A2: Sliding Leg Curls / Nordic Curls x 12 / 6-8

A3: Kneeling Palloff Press x 30-45 sec each

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5 Rounds:

DON’T chase time, chase movements. Rest where needed! Using Double or Single KB depending on where you have been over the last month.

KB Snatch x 60 Seconds ( choose how to break this down)

Rest 60 seconds

KB Clean x 60 Seconds ( choose how to break this down)

Rest 60 seconds

Row / Bike / Ski x 60 Seconds at 70% ( comfortable yet not blowing)

Rest 60 seconds

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Choose wisely, if this is your first time on the KB we’ll get you moving well with one first! Once completed move on and get as much done of the below as you can!

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3 rounds of:

Side Plank x 30 seconds each

Front Leaning Rest x 30 seconds

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