Crossfit Program 30/9/2019 -6/10/2019
Week 5 of 12 . Week 5, We are moving into our second block of this 12 wee phase. This week we will return back to our pattern of training with some adjustments to reps, sets, density and rest period. These are there to make sure you body is kept guessing and able to move forward and make positive adaptions.
Monday – Cleans and running clocks
Tuesday – Bench press and You Go I Go
Wednesday -Number play
Thursday -Unicorn stuff
Friday – Deadlift and two more minutes to go
Saturday – Snatch and “order of play”.
Sunday – “Up and down the chief”
Monday
20mins E2MO2M -build weight
A High pull, Hang squat clean and split jerk 10×1+2+2
10 minsE2MO2M
B. Back squats 5×7,7,5,5,ME
*ME with great form only
10 minsE2MO2M
B.Pull ups 5×7,7,7,5,ME -weighted
*ME with great form only
In a fight gone bad style
3x5min rounds
min 1 5x power clean 45/30
Min 2 ME -Box jumps
Min 3 – 5x push press 45/30
Min 4- ME -air squats
Min 5 rest
Tuesday
10min E2MO2M
A. Bench press 5×7,7,5,5,ME
*ME with great form only
10min E2MO2M
B. RDL 5×7,7,5,5,ME
*ME with great form only
12mins YGIG
C1. Db Press up x12
C2. Db Walking lunges x12 (6el)
12min YGIG
Bike or ski erg
Change every 14/18 cals
Wednesday
“Number play”
Working in a YGIG format
6 Rounds each
5x power clean Rx 60/45kg
7x Pull ups
9x burpees
rest 4min
6 Rounds each
12x Deadlifts
15x KB swings
18x Wall balls
rest 4min
6 Rounds each
21x Du or 30seconds
* this is a rolling workout you’ll need to be organised and make sure you have plenty of space -be aware of others please.
Thursday – Unicorns
Friday
10min E2MO2M
A Deadlifts 5×7,7,5,5,ME
*ME with great form only
10min E2MO2M
B Strict OH press 5×7,7,5,5,ME
ME with great form -NO push pressing
12min YGIG rounds
KB swings x12
alt side double handed OH KB press x12 (6es with one Kb)
4x2min rounds 1min rrst (2 rounds of each alt)
C ME Rowing / ski erg
D ME D ball over shoulder -heavy please
Saturday
20mins E2MO2M -build weight
A. Paused power snatch, squats snatch and OH squats 1+1+2
*pause at the power position for seconds
6min E30seconds
B. 1x long jumps
“order of play”
Working in teams of 4
Bike Max distance in 24mins (change EMOM)
OHS x200 (10s) rx45/30kg
pull ups x200 (5s)
Goblet squats x200 (10s-real goblet squats please) rx 32/20kg KB
Dips or press x200 (5s)
Order of play. The bike must always be working, and you must change the bike EMOM. As a team you need to work down the numbers in order everyone one must do equal amounts. If you make it to the bottom of list you all bike AFAP the remaining time changing as you feel fit.
Sunday
12min BB complex
6x BB deadlifts
4x power cleans
2x Thrusters
rest 1min between rounds -build weight
“Up and down the chief”
Run 400mtrs
5x rounds “Chief”
1x rope climb
4x rounds “Chief”
2x rope climb
3x rounds “Chief”
3x rope climbs
2x rounds “Chief”
4x rope climb
1x rounds “Chief”
5x rope climb
Run 400mtrs
“Chief”
3x pull ups
6x press ups
9x air squats