Crossfit program 24th Feb – 1st March 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+2
Part B – EMOM
Back Squat
8 x 2 @ 75%
Todays Conditioning (14 minutes)
4 rounds of:
5 x Deadlift (heavyish with slow tempo)
10 x Wall Ball (light ball, aim for max height)
10-15 Cal Bike – all out.
Rest 2 minutes
Tuesday
Part A – Every 2 minutes (10min)
Split Jerk
5 x 3
Part B – Every 2:30 complete
KB Push Press 4 x 6-8
Ring Support 4 x 20-30 seconds
Todays Conditioning:
Start anywhere but make sure to follow the order. Work at a consistent pace throughout, don’t be a hero.
2 rounds of 90 seconds work, 30 seconds to change station.
Row x 90 sec
Db devil press x 90 sec
Bike x 90 sec
Horizontal ring rows x 90 sec
Ski erg x 90 sec
D ball ground to chest x 90 sec
Wednesday
Part A:
6 Rounds
Min 1: Power Clean TnG x 3-5
Min 2: Box Jumps (step down) x 8-10
Min 3: MU / Pull Up / TTR x 5-10 (depending on skill level)
Part B:
10 rounds / 5 each
Player 1: Row 500m
Player 2: DU x 100
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 15,12,12,10,8
TTB / Hollow Dish / V-Up
x 20-40 seconds
Today’s Conditioning:
5 rounds of:
Minute 1: 3 x Power Snatch + 5 D-Ball GTS
Minute 2: 5-10 Burpee Box Jumps
Minute 3: 15-20 cal bike / row / ski
Minute 4: Rest
Saturday
Part A:
10 Minutes to find a solid 2-3 rep Cluster.
Part B:
24 rounds (12 each) YGIG:
4 Over the Bar Burpee
3 Hang Power Clean @60-70% of A
2 Front Squats
1 Thruster
Sunday
Coaches choice on technique work:
Beat swings / Kipping / Toes to Rings / Toes to Bar
“Broken Cindy”
Run 400mtrs
7x rounds “Cindy”
Row 400mtrs
5x rounds “cindy”
Run 400mtrs
3x rounds “cindy”
Row 400mtrs
1x rounds “cindy”
Run 400mtrs
1 round of Cindy =5x pull-ups
10x press-ups
15x air squats
Accessory:
3 Rounds:
Knee Up DB External Rotations x 8
Banded Triceps Push Downs x 25