Crossfit Program: 27/5/19 – 02/06/19

It’s here, time to sling some tin and ring that bell until the cows walk through the front door. We’ve primed the lifts ready for our 1RM / 5RM. If you missed it, our instructors will guide you through the correct repetition range that you should be aiming for!

Weekly training schedule:

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

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Every minute complete (20 minutes):

A: Power Clean 5 x 1-2 Working to a max for the day

B: Squat Clean 5 x 1-2 Working to a max for the day

Above you will have to pick your battles as it’s not every day you can win them all!

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Every minute complete (10 minutes):

C: Back Squat w/ heel wedge 4 x 1-5 Working to a max for the day

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W.O.D

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15 minutes:

Every 5 Minutes you go, for 3 rounds every 5.

7 Thrusters

10 Cal Sprint – Mono

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Scale up or down on this one. Use a weight that you can work through the rounds at a rapid pace.

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Tuesday

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Every 2 mins complete one movement (20 minutes)

A: Bench Press 4 x 1-5 @ 20×0 – Working to a max for the day

A2: Ring Chin Up 4 x 1-5  @ 20×0 – Working to a max for the day

• Working to a comfortable 1 with great technique, if this is new to you stick to the 5 reps or higher (your instructor will help you decide)

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10 Minutes to complete:

B: DB Alternating Curl x 16 (total)

B2: Lying DB Tricep Extensions x 10

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W.O.D

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15 Minutes of:

Complete Rounds of:

Push Press x 50-10 (60/40)

DU x 25

400m Run

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Wednesday

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16 minutes of:

Min 1: Clean High Pull, from the hang x 3

Min 2: Power Clean x 3

Min 3: Box Jump (step down) x 5

Min 4: rest

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16 minutes of:

Min 1:  Power Clean x 3

Min 2: Hang Squat Clean x 3

Min 3: Cluster x 5

Min 4: rest

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12 mins rolling work:

P1: Row x 400m

P2: Wall Balls UB, each time you stop 5 x Down ups

P3: Rest

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Friday

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Every 2 minutes complete:

A:  Split Jerk 6 x 1-2 – Working to a max for the day.

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Every 2 minutes complete one movement:

B: Push Press 3 x 1-5*

*Working to a comfortable 1 with great technique, if this is new to you stick to the 5 reps or higher (your instructor will help you decide)

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W.O.D

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10 Rounds or 25 minutes:

200m Row / Ski

1 x Cindy

12 x Burpees Box Jumps

• Share the Row /Ski with a partner, once they finish P2 commences the 200m. Then the race is on not to get caught!

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Saturday

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Every 2:30mins:

A: Deadlift – Conventional 5 x 1-5 – Working to a max for the day

• Working to a comfortable 1 with great technique, if this is new to you stick to the 5 reps or higher (your instructor will help you decide)

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W.O.D

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In a pair complete:

76 DB Squats 22.5 / 12.5

76 DB Push Press

76 DB Thrusters

76 DB Snatch

76 DB Renegade Row

Run 400m after each movement before starting the next movement.

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Sunday

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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!