CrossFit Training program 31st – 6th February

Monday – Leg & Back

Tuesday – Cleans

Wednesday – Conditioning

Thursday – Gymnastics

Friday – Legs & Chest

Saturday – Snatch

MONDAY

A: Heels Elevated Back Squats

4 x 5-7 @ 40×0  Rest 60

A2: Chin Up

4 x 3-6 @ 40×0 Rest 90

B: Split Squat BB

3 x 6

Rest 10sec

B2: Dual KB Rack Carry / march

3 x 45-60sec

Rest 60sec

WORKOUT: 

8 rounds

Row / Ski – 20 sec

Heavy Kb Swing x 10

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

4 x 5

C2: Box Jump

4 x 2

WORKOUT: 

Partner YGIG

8 Rounds (each):

Power Clean x 5

Ski x 20/15 Cal

(Start low and build the weight on the cleans)

WEDNESDAY

15 MINS

5 Rounds of:

Back Squat x 5 @ 50-70%

Weighted Step Ups x 8 each leg

D – Ball Carry x 40m

Rest 2 mins

15 MINS

4 Rounds of:

Kb Thruster x 10

Front Rack Carry x 40m

Du  x 24

Rest 60 sec

Use a weight on the KB that you can manage the Thrusters and carry unbroken

FOR TIME:

3 x 30cal Bike / Ski / Row

rest 60 seconds between efforts.

If you did this the previous week you should be aiming to work above your average rate by roughly 20%.

FRIDAY

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

4 x 3

A2: DB Bench 15*

4 x 4-6 @ 22×0

B: BB/DB Back Step

3 x 6-8 each leg

B2: Dragon Fly Leg lowers

3 x TTR x 10-15

B3: Ab Roll outs

3 x 6-10

WORKOUT: 

8 Rounds

Every 2:30 mins

8 DB Thrusters

8 Down Ups

8 Pull-Ups ( strict)

SATURDAY

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

A: Muscle Snatch

4 x 2

B: Hang Power Snatch – work to a technical max

6 x 1

C: Hang Snatch High Pull

3 x 3

WORKOUT: 

Waller Special