CrossFit Training program 14th – 20th February

Monday – Leg & Back

Tuesday – Cleans

Wednesday – Conditioning

Thursday – Gymnastics

Friday – Legs & Chest

Saturday – Snatch

MONDAY

A: Heels Elevated Back Squats

4 x 1 Rep with 3 seconds pause, complete 3-4 more reps after the first rep

Rest 120

B: BB Bulgarian Split Squats

3 x 6-8

Rest 10sec

B2: Single Leg Straight Leg Hip Thrust – pause at the top

3 x 10-15each leg

Rest 60sec

WORKOUT: 

8 rounds

Wall Ball throws for Max Height x 7

Bike x 15 Seconds

Every 2:30

*Please use a heavy ball so you don’t hit the ceiling, Don’t catch the ball. Drop it and start again.

TUESDAY

Every 90 seconds complete (8 mins)

A: Hang Power Clean + Hang Squat Clean (70% of hang power clean from the week before)

5 x 1 + 2

Every 3 mins complete (15mins)

B: Clean Pulls

5 x 3

B2: Seated Box Jumps

5 x 5

WORKOUT: 

8 Rounds (each):

Power Clean x 3

Front Sq x 3

Push Press x 3

Burpee Pull Ups x 6

Rest 30 seconds after each round, aim for even rounds

( Build the weight on the cleans)

WEDNESDAY

15 MINS TIME CAP

Row 2km

Every 3 Minutes complete 8 Back Squats

Rest 6 minutes

15 MINS TIME CAP

Ski 2km

Every 3 Minutes complete 20 Renegade Row

15 MINS TIME CAP

Bike 3.2mi

Every 3 Minutes complete 15 Dual Kb Squat Clean

FRIDAY

A: Front Squat – aim to leave 3-4 RIR. Focus on moving the weight quickly.

4 x 2-3

A2: DB Flat Bench -Clusters (rest 15-20 sec between every 4 reps, 912reps per set total)

3 x 4,4,4

B: Ring Push Ups w/ RTO at the top

3 x 6-10

B2: Strict TTB / TTR

3 x 6-10

B3: Ab Roll outs

3 x 6-10

WORKOUT: 

15 Rounds

5 Burpee Box Jumps

7 Dual DB Snatch

Cash-out: 300 DU

SATURDAY

Every 90 seconds complete (8 mins)

A: Hang Power Snatch + Hang Snatch (70% of hang power Snatch from the week before)

7 x 1 + 2

B: Over Head Squats

4 x 4

C: Heels elevated alternating KB SOTS press

3 x 10-16reps

WORKOUT: 

Waller Special