Crossfit Program – 4th April – 10th April 2022
A new phase of our CrossFit training program is here. The CrossFit Open has finished and we have tested ourselves and we have proven how fit and strong we are but also have realised where we might have some weaknesses to work on, which isn’t a bad thing to focus our minds on.
We have some rather juicy items planned for you. As well as working on our GPP (general physical preparedness) and will be focusing on a couple of milestone workouts and looking to put some scores on the boards (you don’t need to put it up on the board if you don’t want to) with a CrossFit total – Back squats, Deadlift and an overhead press, “Jackie” -rowing, thruster and pull-ups and “Grace”, clean and jerks being our tests WODs this block.
We will publish the week’s program on the blog every Sunday so you can see what’s coming. We will stick to a basic layout for your training days which to allow you to get a good feel for the movements and the patterns of the training session and build on each session progressively. Training days will be moved around on the 4 weeks to allow for people’s diaries and make sure we cover all the bases. We are also introing The CrossFit Sunday service @ 7 30 am, this is to stop you from tying on a “fat one” on Saturday night and getting you into that competitive CF mindset if that’s your thing go to bed early, eat some Weetabix and be ready.
Monday – Clean & Jerk
Tuesday – Back Squat – Pulling
Wednesday – Benchmark workouts – Testing
Thursday – Gymnastics
Friday – Snatch
Saturday – CrossFit total testing and WOD
Monday – Clean & Jerk
A: 2 position power clean – Floor/Knee 6×1+1 -15mins
B: Hang Clean and Split jerk 4×2+1 -12min
C: Clean high pull
4×3 -10mins
3 rounds AFAP
90 DU -buy in
21-15-9
Hang power clean and press @40/25kg
Sit ups
90 DU -cash out
Tuesday – Back Squat
A: Back Squats – 5×5 Reps @3010 rest 1min
A2: Pull-ups 5×5 @3010 rest 1 min
10min
B1: RFE Split Squats 4×10+10
B2: Single Arm DB Rows 4×10+10
AMRAP
8x Devils Press,
8x DB Box Step Ups
8x Burpee Box Jumps
Wednesday – Benchmark workouts – Testing
BB Cleans complex
E2MO2M -10mins
7x Deadlifts
5x power clean
3x front squats
1x Thruster
Grace
30x clean jerks for time
RX 60 / 42.5kg
Int 50/32.5kg
Beg 32.5/25kg
Jackie
1000m Row
50 Thruster @ 20/15kg
30 Pull-ups -scales as need (but must be pull up)
Thursday – Gymnastics
Friday – Snatch
A 2 position Hang Power Snatch or Squat snatch 5x 1+ 1
B Snatch Jerk + Snatch Balance + OHS 5x 1 + 1 + 2
AMRAP 20mins
300m Row /bike / Ski
6x Dball over the shoulder
12x Burpees
6x Dball over the shoulder
Saturday – CrossFit total testing and WOD
Find your total weight for:
1rm Back squats
1rm Deadlifts
1rm Overhead press
You’ll have 36 mins to prepare and do all 3 lifts.
Anthony Waller Special.