Crossfit Program – 4/3/2019 to 10/03/19
A new month begins as does a new phase of training. We’ll see some of the structural movements disappear as we start to move into some of the more compound movements. If you’ve found some of these movements helped you please head on over to “Open Gym” and keep these going. The shift this month will take us towards more Olympic lifting and squats, be sure that we dial in those tekkers and make Anthony proud of those squats. 1-5RM testing is coming. Be warned!
We still have another 3 weeks of Sundays and the CrossFit Open, after this normality will be restored and full programming will be with us again. A touch of summer and daylight savings is also joining us at the end of the month. Bring on the summer BBQ!
With squats comes many responsibilities. We hope you all can handle it, see you on the other side folks.
Monday
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Every 2 mins complete:
A Clean + Front Sq + Push Press
4 x 1 + 2 + 2
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20 mins to complete:
B: Front Squat 3 x 3 @ 33×0 rest 60 seconds
*Note elevate heels to aid keeping upright and deep in the Front Squat
B2: Back Squat 3 x 8 @ 20×0 Rest 2 minutes
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W.O.D
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Every 3:30 minutes complete:
5x Clean and Press (medium weight)
250m Row
Repeat for 5 rounds. Build in weight as needed.
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Tuesday
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Every 2 mins complete:
A: Jerk Balance
3 x 4
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Every 2 mins complete:
B: Split Jerk
4 x 4
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Every 2 mins complete:
C: OHS
3 x 8
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W.O.D
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15 Minutes of:
10-15 x Persian Press Ups
15-20 x Heavy Kb Swing
200m Run
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Wednesday
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Every 2 mins complete:
A: Snatch Pull (below knee) + Snatch + Overhead Squat 6 x 2+1+1 (75-85 % of RM)
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Every 2 mins complete:
B: Muscle Snatch + Press in Snatch 3 x 3+3 (moderate weight by feel)
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W.O.D
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Every 3 minutes complete:
5 x Deadlift @ 40×0
10 x Wall Ball (heavy)
1 x lap of seal-walk / frisbee mountain climbers.
Repeat 6 Rounds
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Friday
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Every 2 mins complete:
A: Bench Press
5 x 4 @ 33×0
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B: 45* DB Netural Bench Press 4 x 10 @ 20×0
B2: Battle Rope External / Internal / Alternating waves 4 x 20 sec each position (60sec total)
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W.O.D
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10-9-8-7-6-5-4-3-2-1 reps of:
Bench Press @ 75% Bodyweight
Burpee
Working with a partner for spotting purposes. One partner completes 10 Bench press & 10 burpees before the second partner starts their 10 repetitions. Complete all the way to 1 rep is complete.
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Saturday
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Every 2:30 minutes:
A: Sumo Deadlift 4 x 8 @ 40×0
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5 minutes to complete
B: FAT GRIP Conventional Double Overhand NO Straps Deadlift (GRIP TRAINING, smooth tempo)
2 x 20
*Note that this is for grip training, NOT a PB attempt.
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W.O.D
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Saturday’s Partner Workout – 26 minutes to complete:
One round each partner:
Partner A runs 400M
Partner B does Hang Power Cleans + Jerks (60, 45) until Partner A gets back.
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One round each partner:
Partner A runs 400M
Partner B Back squats until Partner A returns.
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One round each partner:
Partner A runs 400 M
Partner B does Double Unders
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Partner A runs 400 M
Partner B Burpees
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Sunday
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CrossFit Open 19.3 –
RX:
For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk
22.5/ 15 dumbbell, 24/20-in. box
Time cap: 10 minutes
Scaled:
For time:
200-ft. dumbbell front-rack lunge
50 dumbbell box step-ups
50 5-in. elevated strict handstand push-ups
200-ft. bear crawl
22.5/ 15 dumbbell, 24/20-in. box
Time cap: 10 minutes
Class Structure to come…