Crossfit program 27th Jan – 2nd Feb 2020
2020 – Part II
Continuing on, we move to develop the movements from the previous 3 weeks. Our aim here is to make sure we are understanding the movements, not continually bumping up the weights. Lot’s of repetition to ingrain those movements. If you’re not understanding something please do speak up, we’re here to help.
We have some heavy and short, long and steady workouts coming up in the next 3 weeks, let use these as intended to try and develop different energy pathways. This will allow us to adapt to different training styles to make us a more well-rounded being. Focus on fixing some of those weaknesses!
For those interested in getting to know a little more of the specifics of mobility and how to apply this to your training, Anthony Masters will be hosting a weekend mobility course. You can find out more about this here. Investing time and effort for those in need is a great way to upskill your knowledge and understanding of the body and what tools to use and when you need them.
Weekly Breakdown:
Monday – Clean + Lower Body Strength
Tuesday – Jerk + Upper-Body Strength
Wednesday – Energy Systems
Thursday – Gymnastics unicorn moves
Friday – Snatch + OHS tekkers
Saturday – Bring a friend/s team workouts
Sunday – CrossFit benchmark workouts
Choose your rest days wisely, and your hard days even more so.
Monday
Part A – Every 2 minutes or 12 min
High Hang + Low Hang Clean(below knees)
5 x 3+3
Part B – Every 2 minutes
Paused Front Squats
5 x 3 @ 33×0
Todays Conditioning – 18 mins – team of 3
E2MOM
Rowing 20Kcals
ME wall balls 9/7
1:2 work/rest, work hard when you work
Tuesday
Part A – Every 2 minutes (8min)
Push Jerk
4 x 4
Part B – Every 2 minutes (8min)
Jerk Balance
4 x 4
Part C – Every 2 minutes (8min)
45* 1 & ¼ DB Incline press
4 x 8 @ 21×1
Todays Conditioning -12 min
5 min AMRAP
10 x press-ups
25 x DU
Rest 2 min
5 Min AMRAP
10 x AKBS
5 x Cal Ski / Muscle Up / Pull Up (the choice is yours)
Wednesday
Part A – 8 min
5 Rounds
1,2,3,4,5 repetitions of:
Deadlift (heavy)
KB Snatch (complete the above reps on each hand; i.e 1 x left + 1 x right)
30 DU
Part B – 10 min
5 Rounds:
YGIG in teams of 3
3-5 x Power Clean
10 Cal Ski / Bike
Part C – 9 min
40 seconds work / 20 seconds rest
Farmers carry
KB Front Rack hold
Fat Rope Skipping
Part D:
YGIG in teams of 3
5 rounds of 10 x cal bike.
Friday
Part A – Every 2 minutes (14min)
High Hang + Low Hang Snatch (below knees)
5 x 3+3
Part B – Every 3 minutes (12 min)
B: Snatch Pulls
4 x 4
Rest 30 seconds before B2.
B2: Dead stop KB Swings
4 x 8
Today’s Conditioning 15 min
5 Rounds of:
2 min work 1 min rest
3 x Power Cleans (moderate – Heavy)
6 x Press Ups
9 x Air Squats
Saturday
Anthony Waller Special… Just show up.
Sunday
Todays Testing:
Frelen
5 Rounds For Time
Run 800m
15 Dumbbell Thruster 20/15 each DB
15 Pull Ups
Rest 10 minutes
Then complete Annie @ 70% effort.
Annie
50 – 40 – 30 – 20 – 10 For Time
Double Unders
Sit Ups