Crossfit program 18th November to 24th November
Week 12 of 12 . Week 12, Can you believe it? Its finally come around the final week of this training phase and (as far as i can see) its been a goody. No one had died and everyone is looking solid. We got some fun and some challenges for you to end this phase with. Be brave but not stupid and if your going to be stupid, best of luck.
Monday – Clean complex and reps
Tuesday – Bench press and “poor grip”.
Wednesday -“Sweaty Buckets” twice?
Thursday -Unicorn ninja magic stuff
Friday – Deadlift and “up to 10”
Saturday – “Breakfast on the line” yes really
Sunday – “To much”
Monday
A 12min to establish a rep max for the below complex
1x Power clean
1x Front squat
1x Split jerk
B 3x complete rounds each
Working with a partner
AMRAP exercises until rowing has been completed then change quick.
7x box jump /step ups
12x Pull ups
27x cals rowing /ski erg
Tuesday
A 10min to establish a 3rpm Bench press for the day
B drop the weight to 60% A and do AMRAP in 60seconds
if you rack the bar you’re done.
“poor grip”
3 rounds
Power step ups x12el
Press up x12
3 rounds
Db rev lunges x12el
Db push press x12
36reps db Devil press
YES- that’s with a burpee
The above should be ideally done as a single WOD you’ll need to think about how you plan your equipment and layout. “Sharing is caring”
Wednesday
“1 – Sweat Buckets”
with a partner 4 rounds each
Rower 30cals
Bike as long as it takes to row 30cals
rest 4mins
“2 – Sweat Buckets”
Alt with partner 4 rounds each
Run 400mtrs
Ski-erg as long as it takes partner to run and tag team you
Thursday – Unicorns
Friday
A 10min to establish a 3rpm Deadlifts for the day.
B Deadlift reps and hold
Drop the weight to 60% of A and do an AMRAP in 30 seconds then hold onto bar as long as can. (no straps)
“up to 10”
HSPU and Kb rev lunge ladder
2,4,6,8,10
20 Double Under’s after each set
When you have done 10 rounds of the above do AMRAP in remaining time (coaches call)
20x db walking lunges
10x press ups
Saturday
12min with a partner YGIG to build to a good weight for the below
BB complex
1x Power clean
1x hang squat clean
1x split or Push jerk
“Breakfast on the line”
In 2 waves
For time:
21 Squat Cleans 60/42.5
15 Thrusters 60/42.5
9 Clean & Jerks 60/42.5
35cals on bike or rower
You have 1 round of the above. We are asking you to dig deep put your breakfast on the line with this one.
Sunday
12mins
“Kb starter”
6x Kb deadlifts each side
12x Kb swings
6x Kb clean ea
12x Kb goblet squats
6x Kb push press ea
rest as needed
“To much”
10 rounds
3x Clean and press – Heavy
5x C2B or scales
7x box jump / step overs
15x Cals – Mono-structural