Crossfit Program 16th-22nd September
Week 3 of 12 . Week 3, you get the idea and you’ll all now the exercise format, so lets test out those lifting numbers. Remember we don’t practise failed lifts, we should be making all our lifts. If your failing for a technical reason ask your coach for pointers, if you failing becasuse you trying to lift to much weight, check that ego and take some weight of.
Good luck be brave pull up your socks.
Monday – Cleans and 3min and 3min ME
Tuesday – Bench press and lunging
Wednesday -Conditioning 6 rounds and 6mins
Thursday -Unicorn stuff
Friday – Deadlift and reps and run
Saturday – Snatch and “360degrees”.
Sunday – “Double fist”.. yes its called double fist…..
Monday
20mins E2MO2M -build weight
A Power clean, 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
3min
ME D-ball GTOS
Rest 3min
3min
ME Burpee pull ups
OR
Burpee and Jump pull ups
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)
15min work – Running clock
Min1 Db Walking lunges
Min2 T2B
Min3 Db Walking lunges
Min4 Mountain climbers
Min5 Rest
Wednesday
Working in a YGIG format
6 rounds each
A High Hang Snatch/Power Sn x5
2min to reset
6 mins
B Assault bike or ski erg x1min
2min to reset
6 rounds each
C High Hang Clean/Power Clean x7
2min to reset
6min
E Row or ski erg 1min
2min to reset
6 rounds
F Thrusters x9
2min to reset
6min
G Bike or Ski erg -1min
*you’ll be using the same bar and weight throughout this workout
In the remaining time alt with your partner rear alley double KB farmers carry.
Thursday-unicorn days
Friday
15min to complete
A1. Deadlifts 5×5-7
A2. Strict OH press 5×5-7ea
12min EMOM YGIG
B1 6-8x dips / HR press ups
B2 6elx Box step ups
4 rounds
6x Power Cleans 85/60
12x Burpees
18x TTB
200m Run
Saturday
20mins E2MO2M -build weight
A 3position paused snatch grip DL, power or squats snatch and OH squats 1+1+2
10 mins YGIG EMOM
B1 3x power snatch
B2 6x jump squats
“360 degrees”
10 RFT YGIG complete rounds
30 Double unders or 45seconds skipping
3 Hang Power Cleans 50 / 30
2 Hang Squat Clean
1 Thruster
Sunday
Movement stuff -10mins
Bear walk x1length
Caterpillars x1
Side bears x1
Baby makers x60seconds
“Double Fist”
For Time:
500 Meter Row or ski erg
12-9-6:
Double Kb or Db Deadlifts
Double Kb or Db Push Press
1000 Meter Row or ski erg
12-9-6:
Double Kb or Db Deadlifts
Double Kb or Db Push Press
500 Meter Row or ski erg
Midline stuff
Hollow rock 60sec
Rest 30sec
Plan with alt reach 60sec
Rest 30sec