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CrossFit Training program 21st – 27th March

Posted 19th March 2022 by Josh Schouten

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