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CrossFit Training program 24th – 30th January

Posted 22nd January 2022 by Josh Schouten

 

Monday – Leg & Back

Tuesday – Cleans

Wednesday – Conditioning

Thursday – Gymnastics

Friday – Legs & CHest

Saturday – Snatch

 

 

MONDAY

 

A: Heels Elevated Back Squats

4 x 7-10 @ 40×0  Rest 60

A2: Chin Up

4 x 4-7 @ 40×0 Rest 90

 

B: Split Squat BB

4 x 6-8

Rest 10sec

B2: Dual KB Rack Carry / march

4 x 45-60sec

Rest 60sec

 

WORKOUT: 

10 rounds

150m Row / Ski ( or roughly 30-45seconds)

Every 2:30 min

 

 

 

TUESDAY

Every 2 mins – Don’t focus on the weight, only movement.

A: Muscle Clean

3 x 2

 

B: Hang Power Clean – work to a technical max

5 x 1

 

C: Hang Clean High Pull

3 x 5

C2: Box Jump

3 x 2

 

WORKOUT: 

 

8 Rounds:

Power Clean x 4

Push Press x 6

Air Squat x 12

Rest 60 seconds

 

WEDNESDAY

 

15 MINS

5 Rounds of:

Every 3 mins:

Back Squat x 5 @ 50-70%

D – Ball Burpee x 8

 

15 MINS

4 Rounds of:

Every 2:30

Kb Push Press x 7

Kb Thruster x 7

Du  x 24

 

FOR TIME:

100cal Bike / Ski / Row

All out for the 100cals. Record the time.

 

 

FRIDAY

A: Front Squat – first rep pause for 5 seconds at the bottom, last rep aim for a smooth rep

4 x 2

A2: DB Bench 15*

4 x 6-10 @ 22×0

 

B: BB/DB Back Step

4 x 4-6each leg

B2: Dragon Fly Leg lowers

4 x 5-15

 

WORKOUT: 

3 Rounds of:

15 – AKS

8 – Pull Up

400m Run

 

Rest 2 mins

 

100 Wall Balls

 

SATURDAY

Every 2 mins – Don’t focus on the weight, only movement.

A: Muscle Snatch

4 x 2

B: Hang Power Snatch

6 x 1

C: Hang Snatch High Pull

3 x 3

 

WORKOUT: 

Waller Special