Crossfit training plan 25th November to 1st December 2019
We have come to the end of Autumn training phase and hopefully you have built even more robustness to withstand the on slaught of the pre x-mas, x-mas and post x-mas party sessions. We are happy with the way the plan laid it-selfout as with all these things there has been some good, some not so good and some ace feedback but on the whole fun has been had and the team is look fitter and stronger.
This training block, we’re calling it a block because it’s not really long enough to be a phase is going to a short 4-week blast to take up to said party time. We have no specific goals with this short phase apart from “building a better you”. Yes, I know it’s a cheese saying but you know not so deep down we all love it.
You’ll be delighted to hear that we have an amazing guessed programmer stepping in and spicing up the 2 weeks before the x-mas break so eye peeled, hair washed, legging tight and buns firm.
Lets get into it Week 1-4. Enjoy x
Monday – Squats and 14min
Tuesday – Snatching and testing
Wednesday -Thrusters and 7mins
Thursday -Unicorn ninja magic stuff
Friday – Deadlift, bench press and 6mins
Saturday – Cleans and EMOM
Sunday – The seven
Monday
12 Minutes of:
A1 FFE Split Squats 4 x 8-10 @ 3010
A2 Pull ups 4×6-8 @3010
5 sets on 3 mins (15mins)
B1 Back Squat 5 x 6,6,6,4,4 @ 31×1
B2 Renegaded rows 5x 10-12 each side
As Many Reps as Possible in 14 Minutes
7 Pull Ups
14 Wallballs
21 DU
Tuesday
12 minutes E2MOM – build weight
A Power Snatch+ hang snatch + Snatch x 6×1+1+1
12min YGIG -medium
B Hang snatch + OHS 1+3
3 Rounds each in a work rest format for complete rounds
Row 250m
10 Kb Swing
10 Burpee
10 Kb Swing
10 Burpee
Row 250
Please time each round
Wednesday
15 minutes to build to a comfortable weight
A Thruster x 3rep max
* Once the weight is found reduce and complete 2 sets of 12 reps. This will be the weight you use in the workout
7 Mins of YGIG: fast rounds
5 Thrusters
10-14 Cals Bike / Rower /ski
Rest 2 mins
7 Mins of YGIG:
7 Deadlift
9 Burpee
Rest 2 mins
7 Mins of YGIG:
9 KB Swing
12 Wall Ball
Thursday
Friday
A1 Deadlifts 4x 5-7
A2 Bench press 4×8-10
12 mins AMRAP
B1 Alt box step ups x12el
B2 Press ups x12
6min
Row 12/15 cals
12 wall balls
2min switch
6min
Bike 12/15cals
12 Kb swings
2min switch
6min
Ski 12/15cals
12 squat jumps
Saturday
12 minutes to build to a comfortable weight
A squat Clean or hang power clean + Jerk x (1+1+1)
5 sets on the 2 mins Complex
B: Hang Clean Pull + Power Clean + FS x 2+2+2
EMOM 15 min
Min1. Clean & Jerk x6 @60-70% of A
Min2. Wall Ball x ME
Min3. DU x ME or 45sec singles
Sunday
20minx work
BB complex + pull ups YGIG -light
3x Deadlifts
3x Power clean
3x front squats
3x push press
3x pull ups /ring rows
Hero workout
“THE SEVEN”
7 Rounds for Time
7 Handstand Push-Ups
7 Thrusters (60/45 l)
7 Knees-to-Elbows
7 Deadlifts (110/75)
7 Burpees
7 Kettlebell Swings (24/16)
7 Pull-Ups