Crossfit training program 5/8/2019 -11/8/209
Week 1 of our August training program.
This week and with this short block we are aiming for a rounded approach to training were we are going to cover all bases from structural balance, basic lifting, olympic lifting skill, heavy breathing and of course fun.
Monday: Clean and jerk skills and some heavy breathing
Tuesday: Structural balance and some wall balls.
Wednesday: Upper body work and a muscle burn.
Thursday: Gymanstics -Ninja shit
Friday: Snatching and a classic “opex” WOD.
Saturday: Thruster and a serious team work.
Sunday: Some “HERO” shit going down the “SEVEN”.
Monday
12 minutes to build to a comfortable weight
A: squat Clean or power + Jerk x 2+1
5 sets E2MO2M – Complex
B: Hang Clean Pull + Hang Clean + FS x 2+2+2
EMOM 15 min
Min1. Power clean & Jerk x6 @50-60% of A
Min2. Wall Ball x ME
Min3. DU x ME or 45sec singles
Tuesday
12 Minutes of:
A1: FFE Split Squats 4 x 8-10 @ 3010
A2: Lying banded Hamstring Curls 4 x 12 @ 2020
5 sets on 3 mins (15mins)
B1: Front Squat 5 x 6,6,6,4,4 @ 31×1
B2: Frisbee Seal Walks 5 x 1 Lap
As many reps as Possible in 14 Minutes
7 Pull Ups
21 Wallballs
200mtr run
Wednesday
12 minutes of:
A: Push Jerk + Behind the neck press 4 + 4
*Aim for 6 sets. Keep the movements fluid
16 mins E2MO2M
B1: BB Bench Press 4 x 5 @ 30×0
B2: Pull Up 4 x 5 @ 30×0
15 mins
3 Rounds of:
3 Mins work ME 1 min Rest
Deadlift x 6 @ 60%
Press Ups x 12
Thursday
Friday
12 minutes to build to a comfortable weight
A: Power Snatch + Snatch x 1-2
6 sets E2MO2M (12mins of great form)
B: Hang Snatch Pull + Hang Sn + OHS 2+2+2
The below to be done in waves please. Time your rounds AFAP.
2 Rounds – Rest 8 Mins*
Row 250m
10 Kb Swing
10 Burpee
10 Kb Swing
10 Burpee
Row 250
*While you are resting please complete
3 rounds total
C1 – Lying Powell raise x 10
C2 – Lean away Lateral raise x 10
Saturday
15 minutes to build to a comfortable weight
A: Thruster x 3rep max
* Once the weight is found reduce and complete 2-3 sets of 12 reps. This will be the weight you use in the workout
7 Mins of YGIG: fast rounds
7 Thrusters (Unbroken, be wise on the weight)
10-14 Cals Bike / Rower /ski
Rest 2 mins
7 Mins of YGIG:
9 Deadlift (unbroken)
9 Burpee
Rest 2 mins
7 Mins of YGIG:
12 KB Swing
12 Wall Ball
Sunday
20minx work
BB complex YGIG -light
5x deadlifts
5x Power clean
5x front squats
5x push press
Hero workout
“THE SEVEN”
7 Rounds for Time
7 Handstand Push-Ups (scales)
7 Thrusters (135/95 lb)
7 Knees-to-Elbows (scales)
7 Deadlifts (245/165 lb)
7 Burpees
7 Kettlebell Swings (2/1.5 pood)
7 Pull-Ups (NO ring rows)