CrossFit training program 6th – 12th December
Weekly Schedule – Week 7 of 8
With only 2 weeks of programming before we have a bit of randomised fun coming into Christmas and New years let’s aim to get some good numbers on the board. Where you see percentages let try and stick to these as much as possible. Move the bar faster at these numbers, don’t keep loading the bar with more weight. We will see a few testing pieces coming up some please keep an eye out on the blog for what is to come!
Monday – Squats & Cleans (Variations)
Tuesday – Push Press / Bench & Chins
Wednesday – Conditioning
Thursday – Gymnastics
Friday – Snatch & Deadlift (Variations)
Saturday – Clean & Jerk (Variations)
Monday
Part A: – Every 60 seconds
A: Power Clean
10 x 1-2 @ 65-80%
Part B: – 12 mins to complete
B: Clean
6 x 3,2,2,1,1,1 @ 75%+
Part C: – Every 1:30
C: Front Squat
5 x 1 @ 75-80% (You should be able to move freely and smooth, no slowing down in the middle of the lift)
Workout:
15 min time cap
100 Cal Ski / Row / Bike (75cals)
Every 3 minutes complete
1 Power Clean 80/55kg
6 Db Snatch 22.5/15
Tuesday
Part A: – 12 mins
A: Split Jerk
5 x 2,2,1,1,1 @ 80%+
Part B: – 15 mins to complete
B: BB Bench Press
4 x 3,2,2,1 @ 80-90%
B2: Pull Ups –
4 x 3,2,2,1 @ 80-90%
Workout:
10-9-8-7-6-5-4-3-2-1
Push Press 40 /25
Burpee
Cash out – 800m Run
Wednesday
Part A – 15 mins of:
3 reps of Bear Complex
Power Clean
Front Squat
Push Press
Thruster – behind the neck
Part B – 5 Rounds
3 Hang Squat Cleans (increase weight each round)
500m / Row / Ski / Bike @ 80%
rest 2 mins
Part C – 2-3 rounds of: Focus on quality
Ab Rollouts – w/ BB x 10
Hollow Dish x 30-45 sec
Sit Up x 10
Rest 2 mins
Friday
Part A:
A: High Hang / Mid Hang / Low Hang Snatch
5 x 3 (1 rep at each position)
*Start with an empty bar, add weight to each round
Part B: 10 mins
Snatch
E2MOM
5 x 3,2,2,1,1 @ 70-90%
Part C: 10 minutes
Conventional Deadlift of 2″ plate
3 x 10 reps @ 20×0
Rest 2 mins
Workout
4min EMOM
6 x Deadlift @ 60%
8 Over the bar Burpee
Rest 1 min
4min EMOM
6 x Deadlift @ 50%
8 Over the bar Burpee
Rest 1 min
4min EMOM
6 x Deadlift @ 40%
8 Over the bar Burpee
Replace the burpee with 35 DU if proficient
Saturday
Part A:
Every 60 seconds complete:
Power Clean + Split Jerk*
5 x 2 + 2
*Start with an empty bar, add weight to each round
Part B:
Every 120 seconds complete:
B: Clean & Jerk @ 77,85,90,80,88,95%
6 x 3,2,1,3,2,1
B2: Standing Broard Jump
6 x 6
Waller Special