Crossfit Program 12/8/2019 -18/8/2019
Week 2 of our August training program.
This week is similar in its body to last weeks. we want to you get a grip of the exercises so you can see and feel the improvement from session to session
Monday: Clean and jerk skills and let try to move fast?
Tuesday: Structural balance, walking and sitting
Wednesday: Upper bodywork embrace the pump.
Thursday: Gymnastics -Ninja unicorn shit
Friday: Snatching and peddling fast
Saturday: F*** you thrusters
Sunday: Some “HERO” work going down “DORK”.
Monday
12 minutes to build to a comfortable weight
A: Squat or power Clean + Jerk x (2+1)
5 sets on the 2 mins Complex
B: Hang Clean Pull + Hang Clean + FS x 2+2+2
5x2min rounds with 1 min rest – 15 min
12x power cleans @45/30
12 burpees
Start your new rounds where you finished your last round
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 5×1 Lap
10 min AMRAP
16 x Split Jumps or alt rev lunges
1 x lap gym farmers carry (heavy)
10 x V-up / Double Crunch / Ab mat sit up
Wednesday
12 minutes of:
A: Push Jerk + Behind the neck 4+4
* Aim for 6 sets. Keep the movements fluid
16 mins E2MO2M
B1: BB Bench Press 4 x 5 @ 40×0
B2: Pull Up 4 x 5 @ 40×0
15 mins
4 Rounds of:
3 Mins work 1 min Rest
HSPU or Push Press x7 (45/35)
pull ups or ring rows x7
Thursday
Friday
12 minutes to build to a comfortable weight
A: Power Snatch + Snatch x 1-2
6 sets E2MO2M (12mins)
B: Hang Snatch Pull + Hang Sn + OHS 1+2+2
Working in a YGIG format
5x rounds each of:
10 Deadlift (medium)
12-15cal x Bike /ski erg HARD!!!
Saturday
15 minutes to build to a comfortable weight
A: Thruster x 3rep max
* Once the weight is found reduce and complete 2 UB sets of 12 reps. This will be the weight you use in the workout.
In pairs work through:
4 Rounds of YGIG
9 Thrusters (medium)
9 Burpee
Rest 2 mins
5 Rounds of YGIG
7 Front Squats
7 Dips
Rest 2 mins
6 Rounds of YGIG
5 Hang Clean
5 Pull Ups
Sunday
20mins work
6x power cleans
12x air squats
6xpush press
12x press ups
rest 1min
Hero workout
“Dork”
6 rounds for time of:
60 double-under’s or 2mins
30 American kettlebell swings -32/24
15 burpees