Crossfit program 17th – 23rd Feb 2020
2020 – Part III
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
We’re now into the next phase of the CrossFit program where we will see the major lifts change. We’re still keeping some of the complexes for some capacity and coordination. Stick to the % where stated and where they aren’t going to some comfortable weights. We shouldn’t be missing any reps here so make sure you go on how you feel on the day/s. The Sunday test days have had some good feedback so far, so if you’re looking to do a particular workout and would have a suggestion please do feel free to send over the sessions and I will do my best to get it in there for you ([email protected]).
This week we should be putting the next Momentum social day out there so be on the lookout for this!
Other than this let’s keep it simple and make sure you choose your rest days wisely, and your hard days even more so.
Monday
Part A – Every 2 minutes
Power Clean + Clean
6 x 1+3
Part B – EMOM
Back Squat
8 x 2 @ 70%
Todays Conditioning (14 minutes)
30-20-10- 5
Cals of your choice
DB / BB Thruster 22.5 or 45 / 15 or 35
—then—
The remainder of the time complete as many DU as possible.
Tuesday
Part A – Every 2 minutes (10min)
Split Jerk
5 x 4
Part B – Every 2:30 complete§
KB Push Press 4 x 8-10
Ring Support 4 x 20-30 seconds
Todays Conditioning:
4 Rounds at 80% don’t bust your self, work into it.
20 x GTOH w/plate
20 x OG Back Steps
20 x KB Swing (Russian)
20 x Ab Mat Situps
Rest 60 seconds
Wednesday
This week we have 3 separate stations with a 12-minute time cap on each. Scaled reps = minute 20-30 cal or D-Balls where needed.
Station 1:
Working together to complete the reps:
100 D-Ball GTS
Every minute 5 syncro burpee to target 6″
Station 2:
Every 2 minutes change station
Partner 1:
200cal Ski
Partner 2:
1 round of DB DT
12 x DB Deadlift
9 x Hang Power Cleans
6 x Push Press
Station 3:
YGIG format:
100cal Bike
10cal + 20 Airsquats to Medball, once complete player 2 jumps in.
Friday
Part A – Every 2 minutes (12min)
Power Snatch + Snatch
6 x 1+3
Part B – Every 2:30 minutes (12 min)
Dual KB Front Squat @ 31×0
x 15,15,12,12,10
TTB / Hollow Dish / V-Up
x 20-40 seconds
Today’s Conditioning:
5 rounds of:
Minute 1: 3 x Power Clean + 5 Burpees
Minute 2: 5 Box Jumps + 10 Kb Swing
Minute 3: 15-20 cal bike / row / ski
Minute 4: Rest
Saturday
Teams of 3, share the reps, i.e. the first round is only 3 reps, the second round is 6 reps and so forth.
15-minute AMRAP
Ascend in reps 111,222,333 for the total time
Power Clean (60/400
GTS D-Ball
Box Jump
Rest 5 minutes
Teams of 3, share the reps, i.e. the first round is only 3 reps, the second round is 6 reps and so forth.
20-minute AMRAP
Ascend in reps 111,222,333 for the total time
KB Clusters (dual kb if possible)
Wall Ball
Burpee over the box
Cals on your choice
Sunday
Skill practice:
Coaches take on DU + Wall Walks / HSPU
Todays Testing:
Christine:
3 Rounds for Time
500 meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (24/20 in)
Accessory:
Coaches choice…