CrossFit Training program 28th – 6th March

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: Walking Lunges

3 x 12 steps

Rest 10sec

B2: B – Stance DB RDL 3 x 8-10 each leg

Rest 60sec

WORKOUT: 

8 rounds

Heavy AKBS x 7

Sprint x 50m – jog back

Every 2:30

TUESDAY

Every 120 seconds complete (10 mins)

A: Hang Power Clean

5 x 1 + 2

Every 3 mins complete (15mins)

B: Squat Clean

5 x 3

B2: Seated Box Jumps

5 x 3

WORKOUT: 

13min AMRAP

7 Rounds

Power Clean & Jerk x 3-5

Row 250m

For the remainder of time max burpees to 6″ target.

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 5

DU x 50

Rest 60-120sec

Rest 4-5 minutes

5 ROUNDS

Push Press – from the rack x 5

Box Jump Step Down x 10

Rest 60-120sec

Rest 4-5 minutes

5 ROUNDS

Back Sq 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 8-10

B2: Ab Rollouts

3 x 6-10

WORKOUT:

21 HSPU

21 KBS

21 Cals

15 HSPU

15 KBS

15 Cals

9 HSPU

9 KBS

9 Cals

SATURDAY

Every 90 seconds complete (8 mins)

A: Hang Power Snatch

5 x 2

B: Hang Snatch

5 x 2

C: Over Head Squats

3 x 4-7reps

WORKOUT: 

Waller Special