Crossfit program 10th – 16th 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)

6 x 1+1

Part B – Every 2 minutes

Paused Front Squats

4 x 1 @ 33×0

Todays Conditioning (15 minutes)

Station 1:

3 Rounds

10 cal Bike (balls out)

20 Air Squats (fast)

Rest 60 sec

Station 2:

3 Rounds

10 cal Row (balls out)

20 Split Jumps or DB Heavy Walking Lunge

Rest 60 sec

Tuesday

Part A – Every 2 minutes (8min)

Push Jerk

4 x 2

Part B – Every 2 minutes (8min)

Jerk Balance

4 x 2

Part C – Every 2 minutes (8min)

45* 1 & ¼ DB Incline press

4 x 5 @ 21×1

Todays Conditioning:

4 Rounds of:

Minute 1: 3-5 Strict Pull Up or 1-3 Eccentric Pull Ups

Minute 2: 10-15 Burpee to Target

Minute 3: 10-15 Cal Ski

Minute 4: 30-40 sec Hollow Dish

Wednesday

2 Players working in YGIG rounds.

12min or 6 Rounds each

A1: High Hang Snatch / Power Sn x 5

A2: Assualt Bike x 30 seconds

rest 4min

12min or 6 Rounds each

B1: High Hang Clean / Power Clean x7

B2: Row 30seconds

rest 4min

12min or 6 Rounds each

C1: Thrusters x9

C2: Ski erg -30sec

The class will split themselves between the 3 stations, chose your weights as needed.

Friday

Part A – Every 2 minutes (14min)

High Hang + Low Hang Snatch (below knees)

6 x 1+1

Part B – Every 3 minutes (12 min)

B: Snatch Pulls

4 x 2

Rest 30 seconds before B2.

B2: Dead stop KB Swings

4 x 10

Today’s Conditioning:

5 Rounds DB DT

12 x DB Deadlift

9 x DB Power Clean

6 x Db Push Press

Saturday

Part A:

10 minutes to find tidy 3 Rep TnG Power Clean / Clean

Part B – 35-minute time cap

2 Players, Change on the bike every 4 minutes

A Grade:

500 Cal Bike (recommended if you can manage 65+ RPM)

9 Hang Power Clean 50kg

20 DU

7 Push Press

20 DU

5 Thrusters

20 DU

B Grade:

400 Cal Bike (recommended if you can manage 58+ RPM)

9 Hang Power Clean 40kg

20 DU

7 Push Press

20 DU

5 Thrusters

20 DU

C Grade:

300 Cal Bike (recommended if you can manage 52+ RPM)

9 Hang Power Clean 30kg

20 DU

7 Push Press

20 DU

5 Thrusters

20 DU

Sunday

Todays Testing: