Crossfit Program – 18/3/2019 to 24/03/19
Summers coming and we’re ramping up the training nicely. We’re getting used to the movements now and really starting to feel the movements. Strength if being gained and workouts are getting crushed. We’ve got a good mix of heavy and hard along with some pure conditioning workouts with don’t involve burying ourselves. Along with this, there has been a rumour of a gym dog…
We’ve now got one week remaining of the CrossFit Open before the Sundays resume as normal programming and we can get on our merry way. The BBQ is booked in so await news of the finer details!
Lots of love,
Team Momentum
Monday
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Every 2 mins complete:
A Clean + Front Sq + Push Press Jerk
4 x 2 + 1 + 1
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20 mins to complete:
B: Front Squat 3 x 2 @ 33×0 rest 60 seconds
*Note elevate heels to aid keeping upright and deep in the Front Squat
B2: Back Squat 3 x 6 @ 20×0 Rest 2 minutes
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W.O.D
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Every 3:30 minutes complete:
5x Cluster (medium)
10 x D-Ball Clean & over the shoulder
15 x Cal Monostructural
Aim to finish the round in under 1:30. Adjust Calories on the Monostructural
Repeat for 5 rounds. Build in weight as needed. Set off in waves so you can share the D-Balls
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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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21-15-9
OHS
400m Run
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Wednesday
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Every 2 mins complete:
A: Snatch Pull (below knee) + Snatch + Overhead Squat 7 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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20 Minutes to complete:
2 rounds of:
24 x Cal (monostructural)
24 x DB Squat
24 x DB STOH
24 x Cal (monostructural)
24 x Db Snatch
24 x Burpee
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Friday
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Every 2 mins complete:
A: Bench Press
4 x 3 @ 33×0
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Every 3 minutes:
B: 45* DB Neutral Bench Press 4 x 8 @ 20×0
B2: Battle Rope External / Internal / Alternating waves 4 x 15 sec each position (45sec total)
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W.O.D
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4-5 Rounds:
12 Steps x Double KB Front Rack Walking Lunge
12 x Persian Press Up
Rest 60 Seconds. Build Weight each round. This is a
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Finisher: 3 x 15 – Joe De Franco’s Bat wings T’s
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Saturday
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Every 2:30 minutes:
A: Sumo Deadlift 4 x 4-6 @ 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 – 30 minutes to complete rounds of:
100 x Cal Row
100 x DL (avg of 3 peoples body weight)
100 x WallBall
100 x Depth Press Ups
100 x Over the box Burpees
100 x Pull Ups (strict)
100 x Wall Balls
100 x Cal Bike
In teams of 3. One partner working. Max 25 reps before changing.
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Sunday
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CrossFit Open 19.5 – This will be updated Friday once the announcement has been made.
Please click here to see the Class Structure