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Crossfit Program – 18th April – 24th April 2022

Posted 17th April 2022 by Geoff Stewart

Week 3. These weeks seem to be coming around faster than the fastest circle line train. We are stepping it up a little this week we will be asking you to put a few more kilos onto your Barbell in the basic lifting and as always work on your breathing, form, quality of movement, and banter.

Consistency is key.

 

Monday – Clean & Jerk

Tuesday – Back Squat and Pulling

Wednesday – Conditioning

Thursday – Gymnastics

Friday – Snatch

Saturday – Deadlift and pushing

Sunday service

 

Monday – Clean & Jerk

A: squat or pwr clean + Jerk 6x (2+1) -15min

 

B: Hang power clean + press 5×3 -12min

 

4 RFT:

400m Run

8 Muscle-ups

(8 burpee pull-ups)

40 DU

rest 1min

 

Tuesday – Back Squat and pulling

A: Back Squats – 6×3

A2: Pull-ups 6×3

 

10min

B1: KB goblet squats 1 1/4 x12

B2: KB gorilla rows x12ea

 

AMRAP 6min

12x AKB swings -Heavy

6x burpees

rest 1 min

AMRAP 6min

6elx split jumps or alt lunges

6x T2B / T2R /Sit-ups

 

Wednesday – Conditioning

BB complex

12min EMOM – Fluid

Deadlift x3

Hang power clean x3

Push press x3

 

In Partners 5 rounds each

P1 Rowing 16/20cals

P2 3-5x Power clean and press

 

Rest 5 mins

 

Accumulate 4min hollow hold from rack every time you break do 50DU

 

Thursday – Gymnastics

 

Friday – Snatch

Snatch Warm-up with Stick

 

A “High” hang snatch 3×3 -speed

 

B Hang Power Snatch/Snatch 5x 1+2

 

C Snatch Balance + OHS 4x (1 + 2)

 

AMRAP

buy in 30/40kcals

3 rounds

alt Db snatches x12 @22.5/15kg

Box jumps x12

Cash-out 30/40kcals

 

Saturday Deadlift -Pushing

A1: Deadlifts 6x 3
A2: Bench Press 6×3

10mins
B1 Walking Lunges x24 steps
B2 Deficit HSPU x3-5 @60X0

 

Anthony Waller Special. x

 

Sunday service

Warm up.

Coaches choice

 

“Space Needle”

24/30 kcals or 600m run

20x Power Cleans rx 60 /45

24/30 kcals or 600m run

20x Push Jerks rx60/45

24/30 kcals or 600m run

20x Clean & Jerks rx 60/45

 

Rest 5 mins

 

30 Toes to bar / toes to rings /Reverse crunches

30x press-ups

30x D ball walking lunges

20 Toes to bar / toes to rings / Reverse crunches

20x press-ups

20x D ball walking lunges

10x Toes to bar / toes to rings / Reverse crunches

10x press-ups

10x D ball walking lunges