CrossFit Training program 21st – 27th 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

Broad Jump x 5-7

Run x 50m

Every 2:30

*Please use a marker to measure the jumps. Be explosive and use the arms!

TUESDAY

Every 120 seconds complete (10 mins)

A: Hang Power Clean + Hang Squat Clean

5 x 1 + 2

Every 3 mins complete (12mins)

B: Clean Pulls

4 x 3

B2: Seated Box Jumps

4 x 5

WORKOUT: 

3 min work / 1 min rest – 5 Rounds

Power Clean x 3-5

Row 250m

WEDNESDAY

As we’re having a good decent break (60-120) in the rounds when it is time to work we are looking to work hard and move fast but well!

5 ROUNDS

Split Jerk – from the rack x 3-5

DU x 50

Rest 60-120sec

Rest 4-5 minutes

5 ROUNDS

Push Press – from the rack x 5

Front Squat x 10

Rest 60-120sec

Rest 4-5 minutes

5 ROUNDS

Thruster – from the rack x 5

Burpee x 10

Rest 60-120sec

From start to finish we have 45 minutes. The remainder of the time we complete 45 seconds plank + 10 Weighted straight leg sit-ups, for AMRAP.

FRIDAY

16MINS

Every 4 min complete:

A: Bench Press

4 x 6-8 @ 22×0

A2: Farmers Carry

4 x 50m

A3: Banded Deadbugs

4 x 30-45seconds

10MIN

B: ½ Kneeling one arm DB Press

3 x 6-10

B2: Ab Roll outs

3 x 6-10

WORKOUT: 

40 Cals

21 HSPU

30 Cals

15 HSPU

20 Cals

9 HSPU

10 Cals

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 KB SOTS press

3 x 10-14reps

WORKOUT: 

Waller Special