CrossFit Training program 14th – 20th March

As we take on a new program and a slightly different structure for the days we will need some time to adjust. To begin with, we will be working on triples on the big lifts, these will be at percentage ranges that should be adhered to for best results, later on, we will be aiming to improve the rate of force production or in simple terms the speed of the movement.

Wednesdays will still be conditioning although to get a benchmark for some workouts and see some progressions we will be doing some testing first and then continuing on with the workout after this.

Monday – Clean & Jerk + Chin Up

Tuesday – Back Squat

Wednesday – Conditioning / Benchmark workouts

Thursday – Gymnastics

Friday – Snatch

Saturday – Deadlift + Bench Press

MONDAY

EVERY 2:30

A: Hang Power Clean + Split Jerk

6 x 2+2

EVERY 2:30

B: Hang Squat Clean + Jerk

4 x 3 + 1

EVERY 2:00

C: Chin Up

3 x 3-6 @ 51×0

WORKOUT: 

7 rounds for time:

DB Squat Clean x 7

Wall Ball x 7

Cals x 7cal

TUESDAY

EVERY 2:00

A: Back Squat @ 75-80% @ 20×0

6 x 3

EVERY 3:30

B: Paused Front Sq

3 x 3 @ 33×0

B2: RDL

3 x 8-10

WORKOUT: 

18 min time cap

3 rounds of:

500m Row / Ski / Run

21 – 15 – 9

AKBS

Push Up

Goblet Squat

WEDNESDAY

15 minutes to work up to a 1,5 or 8RM Thruster

Fran

21-15-9

Thruster

Pull Up

• We ideally here want to keep this workout down in time. We’re going to have a 12-minute time cap for this one. Our instructors will scale to make this happen!

PART B:

12 Minutes of:

Row / Ski / Bike

Every 2 minutes

D-ball + Burpee 4+4

FRIDAY

EVERY 2:00

A: Snatch Grip Jerk + Snatch Balance

4 x 2 + 2

6 MINS

B: Snatch Pull Under – Bar or light weights only

3 x 3

EVERY 2:00

C: Snatch

5 x 3

WORKOUT:

7 Rounds of:

3-5 Rope Climb

14 DB Double Snatch

14 DBDouble Push Press

28 DU

SATURDAY

A: Deadlift – Conventional

5 x 3 @ 21×0

B: Podium Deadlift 2-4″

3 x 6 @ 40×0

B2: FLR – 45-60sec

WORKOUT: 

Waller Special