Crossfit Program 2nd September -8th September 2019
Week 1 of 12 . This new training phase will be broken down into three four week blocks each block will have a 3 week training block and exercise patterns with 1 week test or as we are calling it a weird week. Week 1 is about settling into the new program cycle. Many of you will now the exercise and you lifting numbers, so get involved, if your unsure about any exercise or what weights or numbers you should be aiming for, ask your coach. The keys to this week (and every other week) is like a good Disco dancing always practice good movement.
Good luck be brave pull up your socks.
Monday – Cleans and 3mins work
Tuesday – Bench press and postiria chain
Wednesday -Conditioning
Thursday -unicorn stuff
Friday – Deadlift and “hit and run”
Saturday – Snatch and 4mins work
Sunday – Fractured Cindy
Monday
20mins E2MO2M -build weight
A Power clean, hang squats clean and front squats 1+1+2
10 mins every 2.30
B1. Back squats 4×7 @3010
B2 Pull ups 4×5-7 @3101
4x3min work 1min to change
C1 6x Box jumps
C2 6eax Db prone rows
D. Row or ski erg
*half class start on boxes half on rowing
Tuesday
15mins to complete
A1 Bench press 5×5-7
A2 RDL 5×5-7
12mins YGIG
B1 Db push press x12
B2 Rev drop lunges x12 (6el)
12min -Ladder -2,4,6,8,10 >
Press ups
Rkb swings 24/20
Burpee
Banded tricep ext x50
as few sets as possible
Wednesday
Working in a YGIG format
12min or 6 Rounds each
A1 High Hang squat Snatch / Power Sn x5
A2 Assault Bike x 30 seconds
Rest 4mins
12min or 6 Rounds each
B1 High Hang Clean / Power Clean x7
B2 Row 30seconds
Rest 4 mins
12min or 5 Rounds each
C1 Thrusters x9
C2 Ski erg -30sec
*if you finish your 6round before the 12min time cap enjoy the extra rest. You’ll be using the same bar and same weight throughout this workout.
Thursday -unicorn stuff
Friday
15min to complete
A1 Deadlifts 5×5-7
A2 Strict OH press 5×5-7ea (racks)
12min EMOM follow the leader
B1 Ball slams 6 (not to heavy)
B2 Box step ups 6el
“Hit and Run”
3 Rounds:
400 Meter Run
12x HSPU / Dips or press ups
24 Rkb swings 32/20
Saturday
20mins E2MO2M -build weight
A 3 position paused snatch grip DL, power or squats snatch and OH squats 1+1+2
10 mins YGIG EMOM
B1 3x power snatch @ 70%A
B2 6x BW jump squats
Working with a Partner 4x4min work 1min to change
C1 12xBox jumps
C2 Heavy D-ball strongman hold
Partner hold D-ball whilst P1 does box jumps
D Bike, Row or ski erg
*30sec on 30sec off -ouch
Sunday
12min KB complex
12x RKb swing
12x alt BOR
12x goblet squats
12xalt clean n press
rest 1min
Run 400mtrs
7x rounds “Cindy”
Row 400mtrs
5x rounds “cindy”
Run 400mtrs
3x rounds “cindy”
Row 400mtrs
1x rounds “cindy”
Run 400mtrs
“cindy”
5x pull ups
10x press ups
15x air squats