Crossfit training Program 23rd -29th September
Week 4 of 12 . Week 4, This week and every 4th week of this training phase we are going a bit left field , a bit of piste some may even say a bit more CF this is to keep your bodies guessing and you minds fresh.
This is also the week were we like to tell you to watch out for that terrible beast that is overtraining. If your aching a little to much, you not sleeping as well as you might like, your waking in hot sweats, a bit of a loss of appetite, feeling a little bit grumpie (than normal) you may be overtraining and it might be time to back up on the training volume or plan a few down days. Don’t panic its not a disaster with the right rest and some good nutrition “super compensation” (yes that really is a thing) is a great thing.
Good luck be brave check you laces.
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
With a 18min running clock.
6min build to a 3rpm Hang power clean for the day
6min Build to a 3rpm squat clean for the day
6min Build to a 3rpm front squats for the day (bar from floor)
10 mins YGIG
B Goblet squats x60sec ME
10min YGIG
C Pull ups x60secME
3min AMRAP YGIG
D Burpee ME
Tuesday
6min to establish a 5rpm bench press for the day.
6min YGIG
12Dbx walking lunges -heavy
“Kalsu”
Dip or HR press up
For Time
100 x Strict Dips or HR press ups
* EMOM – 5 Burpees *
If you have any time remaining.
MONO-STRUCTURAL 60% steady state
Wednesday
“Climbing”
24mins work
1 rounds Cindy
1x BB complex
2 rounds Cindy
2x rounds BB complex
3 rounds Cindy
3x BB complex
4x rounds Cindy
4x rounds BB complex
Etc ……
BB complex 45/30
5x Deadlift
3x hang power clean
1x Thruster
12mins YGIG
row or ski-erg
1min on 1min off
Thursday – Unicorns
Friday
6min to establish a 3rpm Deadlift for the day.
6min to establish a 5rpm OHP for the day (racks)
“Dirty Water”
With your partner
400 Double Unders (change at least every 40)
800 Meter Run each
2400 meters row, switch every 240mtrs
800 Meter Run each
400 Double Unders (change at least every 40)
Saturday
With a 18min running clock. (working with a partner)
6min build to a 3rpm Hang power snatch for the day
6min Build to a 3rpm squat snatch for the day
6min Build to a 3rpm OHS or front squats for the day (bar from floor)
Working with a partner full 2 rounds each
2 Rounds for time of:
18 Calorie Row /ski erg
15 Thrusters 45/30
12 Chest-to-bar Pull-ups
You’ll be getting some rest so go for each round, record your times please.
Sunday
Warm up well – coaches call.
“Blockbuster”
AMRAP 5min
Buy-In: 50/35 Calorie Bike or row
Max Rounds of “The Chief”
Rest 5 Minutes
AMRAP 5min
Buy-In: 35/25 Calorie Bike or Row
Max Rounds of “The Chief”
Rest 5 Minutes
AMRAP 5min
Buy-In: 20/15 Calorie Bike or row
Max Rounds of “The Chief”
“Chief”
3 Power Cleans (60/45)
6 Push-Ups
9 Air Squats
*these are short (ish) rounds with rest period to matc