Crossfit Program: 13/5/19 – 19/5/19
Monday: Lower body with a work rest component in the WOD that will build week on week in difficulty.
Tuesday: Upper body with Bodyweight dominated WOD 10-15 mins in length.
Wednesday: Strength-based energy systems. We’ll be aiming to get warm 0:00-15:00 then have 20:00-40:00 mins of work to get through.
Thursday: CrossFit Gymnastics – Now with beginners and advanced components with Jenna and Anthony Masters
Friday: Upper body with set workloads to achieve in a time period
Saturday: Team and Partner workouts grab a partner and suffer together
Sunday: testing workouts and names WODs.
When we see testing of strength, some should choose wisely, staying within our means and experience (in the gym).
1RM (the amount you can lift for one repetition or 100% effort) is not the best test for a new member hence you will see a 5RM test next to it. As a newer trainee, it would be wise to stick to the 5s. The biggest kept secret to getting strong or fit for that matter is that consistency is key. Overcooking it on the 1RM testing is a great way to interrupt the flow of training. So let’s keep the lid on the cookie jars, just for now. Come the last week in the month we will blow the lid clean off and see what you have got.
Let’s get stuck in and reap the rewards. Remember, consistency is key.
Monday
–
Every minute complete (10 minutes):
A: Power Clean 5 x 3 @ 75-80%
B: Squat Clean 5 x 2 @ 75-80%
*Focus on speed of movement!
–
Every minute complete (4 minutes):
C: Back Squat w/ heel wedge 4 x 2 @ 75-80%
- Move fast at these percentages.
–
W.O.D
–
5 Minutes of:
7 Thrusters 40/25
20 Cals Monostructural
–
Rest 2 minutes
–
5 Minutes of:
5 Power Cleans 50/35
15 Cals Monostructural
–
Rest 2 minutes
–
5 Minutes of:
3 Front Squats 60/35
10 Cals Monostructural
–
Scale up or down on this one. Use a weight that you can work through the 4 rounds at a steady unbroken pace.
–
Tuesday
–
Every 2 mins complete one movement (20 minutes)
A: Bench Press 5 x 2 @ 20×0
A2: Ring Chin Up 5 x 2 @ 20×0
–
10 Minutes to complete:
B: DB Alternating Curl x 16 (total)
B2: Lying DB Tricep Extensions x 10
–
W.O.D
–
14 Minutes of:
Buy in: 50 Wall Balls
–
10 x Burpee Box Jumps Overs
20 x Calories Monostructural
–
Wednesday
–
4 Rounds
Every 5 mins
5 x Back Squats
10 x DB Thruster
200m x Row / Run / Bike
–
Rest 5 Mins
–
4 Rounds
Every 3:30 mins
5 x Bench Press
10 x BB / DB Push Press
50 x DU
–
Rest 5 Mins
–
3 Rounds:
Run 400m
1 Lap seal walk / 60 seconds Plank
Rest 2 mins after each round
–
Friday
–
Every 2 minutes complete:
A: Split Jerk 6 x 2-3
–
Every 90 seconds complete one movement:
B: Push Press 4 x 6 @ 30×0
B2: Horizontal Ring Row 4 x 8
–
W.O.D
–
18 Minutes
Min 1: 3 x Cleans
Min 2 12 x Box Jumps
Min 3 14 x Wall Balls
–
Saturday
–
Every 2:00mins:
A: Deadlift – Conventional 5 x 5,4,3,2,1 working to a comfortable 1
–
W.O.D
–
2 Rounds in teams of 2, for 24 minutes.
12 Burpees
12 Thrusters
12 Burpees
12 Power Cleans
12 Burpees
12 Push Press
12 Burpees
12 Hang Squat Cleans
12 Burpees
12 Front Squat
Once 2 rounds are complete, Row / Bike / Ski 15 cal intervals for the remainder of the time.
–
Sunday
–
Filthy Fifty – minus the back extensions
Complete and record your time:
- 50 Box Jumps (24/20 in)
- 50 Jumping Pull-Ups
- 50 Kettlebell Swings (1/.75 pood)
- 50 Walking Lunges
- 50 Knees-to-Elbows
- 50 Push Press (45/35 lb)
- 50 Wall Balls (20/14 lb)
- 50 Burpees
- 50 Double-Unders
–
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!