Crossfit Program – 01/04/2019 to 07/04/19
Welcome to April, yes, we’re a quarter of the way there already. With a new month will bring some new strength and a slight change in the CrossFit programming, as always. A few things to note about this month will be in further inclusion of the major lifts and also some set structure or the energy system days. Wednesdays will be a little more challenging and filthy with Sundays sessions being some of the benchmarks and named workouts for those who like to test themselves and get some little notes in those black books. Be sure to look out for these. Always remember to pick and choose your battles as we need to make sure that we keep our efforts are kept in check. We aren’t built to go hammer and tongs every day. We provide you with a program that has it’s days to kick the so-called bucket and some days that are just moving and keeping things ticking over. We will give you the information, it’s your chance to learn. Enjoy the month!
Monday
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Every 2 mins complete:
Every 2 mins complete:
A: Power Clean 4 x 4 @ 60-65%
A2: Bench Press 4 x 4 @ 60-65%
This week keep it moving fast and snappy, weeks to come will see some bigger numbers
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Every 2 mins complete:
B: Panda Pull + Press Up
4 x 4 + 8
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W.O.D
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3 mins work: 1 min rest – 5 rounds
Power Clean x 3 (60/40)
Push Up x 6
Air Squat x 9
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Tuesday
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Every 2 mins complete one movement
A: Back Squats x 8,8,6,6,15 @ 40×0
A2: Chin Up x 6-8 @ 40×0
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Every 90 seconds complete one movement
B: Pendlay Row 4 x 8 @ 30×0
B2: Alternating DB Curl 4 x 16 @ 20×0
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W.O.D
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24-21-15-9-6-3:
Monostructural Calories – Your choice.
Wall Balls 9/7
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Wednesday
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A: Snatch Pull + Hang Snatch (knee) + Snatch 4 x 1+1+1 (87.5% of RM)
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B: Segment Snatch Pull (2″) + Snatch Pull – 4 x 2+2 (5 sec eccentric on last rep)
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W.O.D
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18 Mins of:
Min 1: 5 x Front Squat -manageable
Min 2: 200/250m Row
Min 3: 12 x Pull Ups / Ring Rows
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Friday
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A: Push Press + Split Jerk 4 x 1 + 3
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B: Bench Press 6 x 8,8,6,6,15 @ 40×0
B2: DeFranco’s Batwings x 12
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W.O.D
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12 Minutes of:
DB Push Press x 12
DU x 25
Sit Up x20
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Saturday
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A: Deadlift – Conventional 6 x 8,8,6,6,15 @ 40×0
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B: Hanging Leg / Knee raises 3 x 10
B2: Banded Pull Throughs 3 x 15
W.O.D
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16 minutes in teams of 2:
60 x Deadlift (60/40)
30 x Burpee
60 x Front Squat
30 x 30 Burpee
60 x Push Press
30 x Burpee
Remaining time, Clean and Press for reps.
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Sunday
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18 minutes:
A: Find a comfortable 3 rouns Bear complex:
- 1 Power Clean
- 1 Front Squat
- 1 Push Press
- 1 Back Squat
- 1 Push Press
5 movements + 1 rounds, complete 3 times = 1 Set.
‘Christine’
- 3 Rounds for Time
- 500 meter Row
- 12 Deadlifts (Bodyweight)
- 21 Box Jumps, step down (24/20 in)
These wods will be coming back around in a roughly 3-month cycle. Please record if you are looking at comparing!