Crossfit Program – 22/04/2019 to 28/04/19
Last week of the month is here already. Hope you’re ready for this! By now we should know the loads used for the prescribed A’s & B’s. Next month we should be looking to work towards those PB’s. Especially for those who have been following the program since January. We’ve built the base, tasted some heavier weights and now will work towards putting our best on the table at the end of the month (May). This week we should be looking at getting a good idea of heavy, medium and low loads used during workouts. Looking now to feel the workouts and know our own strengths and weaknesses. With this information, we are able to judge the effort we put into a certain movement, be it all out effort or hold back because you know what is coming. If this is not you just yet please be sure to take note over the next week or two how you fair on the shorter or longer workouts. Live, learn and love the process
Have a great week team x
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Tuesday
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Every 2 mins complete one movement
A: Back Squats x 6,6,4,2,12 @ 40×0
A2: Chin Up x 2-4 @ 40×0
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Every 90 seconds complete one movement
B: Pendlay Row 3 x 6 @ 30×0
B2: Alternating DB Curl 3 x 10 (total) @ 20×0
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W.O.D
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Rolling Clock with 2 minutes between stations. With short working periods, some hard work should be put in at the give station!
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Station 1:
3 Minutes of:
Power Clean x 3 (medium weight)
Burpee over the box x 5
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Station 2:
3 Minutes of:
Pull Up / Ring Row x 8 each
Assault Bike x 10cal
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Station 3:
3 Minutes of:
KB Thrusters x 8
Ski / Row x 10cal
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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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W.O.D
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5 Rounds:
Min 1: Snatch x 5
Min 2: Deadlift x 5/10reps
Min 3: D-Ball GTOS x 5-8
Min 4: Bike x 10 Cal
Min 5: Rest
Minute 2 the instructor will decide the rep range for you. The older in training age you are the more reps we will require.
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Friday
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A: Push Press + Split Jerk 5 x 1 + 3
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B: Bench Press 5 x 6,4,4,2,12 @ 40×0
B2: DeFranco’s Batwings x 12
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W.O.D
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20 minutes to complete:
Bike / Row / Ski x 100 Cal
Every 10 cal complete:
5 x Burpee Pull Up
5 x DB Squats (on shoulders)
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Saturday
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Every 2:30mins:
A: Deadlift – Conventional 5 x 6,4,4,2,12 @ 40×0
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B: Hanging Leg / Knee raises 3 x 10
B2: Banded Pull Throughs 3 x 20
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W.O.D
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In pairs, complete below in 25 minutes or less:
Bike / Row / Ski x 300 Cal
The second partner completes:
3 x Squat Cleans
5 x Burpee Pull Up
8 x D-ball GTOS
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Sunday
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18 minutes:
A: Thruster 3RM or 10RM
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FIGHT GONE BAD
3 Rounds For Total Reps in 17 minutes
1 minute Wall Balls (9/7 lb)
1 minute Sumo Deadlift High-Pulls (35/25 kg)
1 minute Box Jumps (20 in) At Momentum we do prescribe that you step down from a box as a standard.
1 minute Push Press (35/25 kg)
1 minute Row (calories)
1 minute Rest
Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. A one-minute break is allowed before repeating each round. One point is given for each rep, except on the rower where each calorie is one point. Scaling most athletes should be able to stick with the interval pattern. Beginners should reduce the loading and height of the box. Intermediate athletes can handle the prescribed loading in this workout. Beginner Option Men: 5kg. ball to 9-ft., 20kg. SDHP and Push Press, 20-in. step ups Women: 5kg. ball to 9-ft., 15kg. SDHP and Push Press, 20-in. step ups
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Please do make sure if you are recording this you take note if you use the arch wall or the flat targets on the rig. There is a big difference here!
These wods will be coming back around in a roughly 3-month cycle. Please record if you are looking at comparing!