CrossFit Training program 21st – 27th 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:
12 minute AMRAP
DB Squat Clean x 7
TTB x 7
Du x 35
TUESDAY
EVERY 2:00
A: Back Squat @ 80-85% @ 20×0
6 x 3
EVERY 3:30
B: Paused Front Sq
3 x 3 @ 31×0
B2: RDL
3 x 6-8 @ 22×0
WORKOUT:
18 min time cap
42-30-18
Cals
Alternating Db Hang Snatch 22.5 /17.5
WEDNESDAY
PART A:
“The Cheif”
5 rounds of 3 mins work, 1 min rest. Start where you left off each round. Score is the total rounds completed in the 5 rounds
3 Power Cleans
6 Push Up
9 Air Squat
PART B:
12 Minutes of:
400m Run
12 Wall Ball
24 Sit ups
- This should be treated as a Metcon and steady-state. Mainly to keep the body moving, using the aerobic energy systems to aid recovery from Part A.
FRIDAY
EVERY 2:00
A: Snatch Grip Jerk + Snatch Balance
4 x 1 + 2
6 MINS
B: Snatch Pull Under – Bar or light weights only
3 x 2
EVERY 2:00
C: Snatch
5 x 2
WORKOUT:
15 minutes AMRAP:
3-5 Rope Climb
30 seconds Cals
10 Deficit Press Ups
30 seconds Cals
20 Heavy DB Double Front Rack Lunge
28 DU
SATURDAY
A: Deadlift – Conventional
5 x 4 @ 21×0
B: Podium Deadlift 2-4″
3 x 4 @ 40×0
B2: FLR – 45-60sec
WORKOUT:
Waller Special