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CrossFit Training program 7th – 13th March

Posted 5th March 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 1 Rep with 3 seconds pause, complete 2-3 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

Wall Ball Throw for height x 7

Ski / Bike x 5-10cal (ALL OUT EFFORT)

Every 2:30

 

 

TUESDAY

 

Every 120 seconds complete (10 mins)

A: Hang Power Clean

5 x 1 + 2

 

Every 3 mins complete (12mins)

B: Squat Clean

4 x 3

B2: Seated Box Jumps

4 x 3

 

 

WORKOUT: 

8 RFT – 20 min time cap

2 MU

4 Hang Power Clean (medium)

250m Row

 

 

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

Heavy KB Swing x 8

Rest 60-120sec

 

Rest 4-5 minutes

 

5 ROUNDS

Push Press – from the rack x 5

Gorilla Row

Rest 60-120sec

 

Rest 4-5 minutes

 

10 MINS OF:

10 Burpees

30 DU

 

 

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

 

10MINS OF:

HSPU – Tekkers and variations –

 

WORKOUT:

7 Rounds of:

 

5 HSPU

5 AKBS

5 Pull Ups

250 m Row / Ski /Bike

 

 

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