CrossFit training program 13th – 20th December
Weekly Schedule – Week 8 of 8
With this being the last week of our structured programming for 2021 let’s aim to get some markers laid down in terms of our strength and fitness. We’ve had a great year, since coming back off the lock downs the general fitness level had dipped. Adding in 6 months of a grind and we are back punching well above average. You are all to be congratulated on your efforts to get back to such a high level. Enjoy the workouts and record, record, record your numbers and performances.
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: – 15 mins to complete
B: Clean
6 x 1 @ 85%+
Part C: – 15 mins
C: Front Squat
6 x 1 @ 85%+
Workout:
Testing
7 minutes of Burpees
Tuesday
Part A: – 12 mins
A: Split Jerk
6 x 1 @ 85%+
Part B: – 15 mins to complete
B: BB Bench Press
4 x 3,2,2,1 @ 85-100%
B2: Pull Ups –
4 x 3,2,2,1 @ 80-100%
Workout:
18 mins Amrap
500m row / ski / run
21-15-9
Thrusters 35/20
Pull Ups
Wednesday
Part A – 15 mins of:
1 reps of Bear Complex
Power Clean
Front Squat
Push Press
Thruster – behind the neck
Part B – 6 Rounds
3 Hang Squat Cleans (increase weight each round)
18 wall balls
300m / Row / Ski / Bike @ 80%
rest 1 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
6 x 1 @ 85%+
Part C: 10 minutes
Conventional Deadlift
Find a 8 RM
Rest 2 mins
Workout
350 DU
6 rounds
8 x Dual DB Snatch
8 x Box Jump
8 x Dual DB Push Press
350 x DU
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
6 x 1 @ 85%+
B2: Box Jump
6 x 1 for height
Waller Special