Crossfit Program 21st-27th October 2019

Week 8 of 12 . Week 8, this is our abstract week were we mess about with the plan and go of pietse

Good luck be brave check your shoe laces.

Monday – Cleans, pull ups and  a “sinking boat”

Tuesday – Bench press  and “all the ups”

Wednesday -“searching”

Thursday -Unicorn ninja magic stuff

Friday – Deadlift, pressing and climbing

Saturday – Snatching and “Ouch”

Sunday – 20.3

Monday

20min -to establish a good fluid weight

Power clean, floating squat clean and split jerk 1+1+1

8min Pull ups and pull ups scales (not ring rows)

Ladder 1 >? rest as need between efforts.

Working in 2 waves AFAP

For time

“sinking boat”

21x power Cleans 45/30

15x Thrusters

9x Squat clean & Jerks

rest 1min

500mtrs ME rower

Tuesday

You have 20mins to do:

50 rep bench press and 100 split squats

working in a YGIG format per exercise

5x rep bench press @70%

5x el rear foot elevated Db split squats

this isn’t a rush its quality movement.

20 min AMRAP

“All the UPS”

20x press up

20x Step ups

20x alternate rounds between ab mat sit ups and rev crunches

Do your press ups hands on a plate take the plate with you for your step ups and don’t leave it behind on your sit ups either.

Wednesday

Moving

1 length walk back 3x rounds

Bear walking

Walking lunges

Caterpiller

Bunny hops

“Searching”

5 rounds

2min Rowing /ski erg /bike

20x Db Press ups

20x Db pronated rows

20x Db GTOH

400mtr Running

rest 2mins

Thursday – Unicorns

Friday

You have 20mins to do 50x Deadlifts each and 50x overhead press each in a YGIG format per exercise

5x Deadlifts

5x OHP

This isn’t a rush its quality movement.

10 rounds

1xRope climbing

3x D ball over the shoulder -heavy

5x Burpee pull ups

In the time remaining

heavy farmers carry.

Saturday

20mins to establish a fluid weight for the day

Power snatch and floating squats snatch 1+1

Build weight slowly.

12min Vertical jump

you have 8-12 efforts to jump as high as you can

Start standing against the wall, reach up to fingertips and mark it on the wall, then jump as high as you can…. the score is how far above your fingertips you jumped.

“15+15+15= ouch”

3 rounds each YGIG rounds please. YGIG complete rounds

15x wall balls

15x power clean 45/30

12/15x cals rower / bike

Sunday

Your coach will warm you up for below Crossfit open workout 20.3