CrossFit Training program 28th – 3rd April
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
4 x 2+1
EVERY 2:30
B: Hang Squat Clean + Jerk
4 x 2 + 1
EVERY 2:00
C: Chin Up
3 x 3-6 @ 51×0
WORKOUT:
12-minute AMRAP – 3 Rounds
3 mins work / 1 minute rest
DB Squat Clean – Heavy x 7
DB Front Rack Back Steps x 14 total
Du x 50
TUESDAY
EVERY 3:00
A: Cluster Back Squat @ 20×0
4 x 2,1,1
Rest 15-20 seconds
EVERY 3:30
B: Heels Elevated Front Sq
4 x 3 @ 20×0
B2: RDL
4 x 6-8 @ 30×0
WORKOUT:
**TESTING / RECORD YOUR TIMES**
500m Ski
500m Row
1000m Bike
For the workout we will start one person at a time to avoid “bottlenecks” on the skierg. Once person 1 completes the ski, person 2 will start their workout after 60 seconds and person 3 follows.
WEDNESDAY
PART A:
“11.5”
20 minute AMRAP
5 Power Cleans 65/45
10 TTB
15 Wall Ball 9/6
PART B:
8 minutes
3-4 Rounds of:
2/1 Legless Rope Climbs
15 DB Bench Press
10 DB Walking Lunges
FRIDAY
EVERY 2:00
A: Snatch Grip Jerk + Snatch Balance
4 x 1 + 1
EVERY 2:00
C: Snatch
6 x 2
WORKOUT:
5 Rounds
15 x OHS 40/25
15 x AKBS 24/16
400m Run
SATURDAY
A: Deadlift – Conventional
4 x 4 @ 20×0
A2: Bench Press
4 x 5-7 @ 20×0
B: Podium Deadlift 2-4″
3 x 4 @ 40×0
B2: FLR – 45-60sec
WORKOUT:
Waller Special