Crossfit Program – 13th June – 19th June 2022
Week 1. We are heading into a new training phase people. This week we are going to get back into the groove with a “bedding” in a week, this isn’t a easy week people. The testing in this phase will happen in week 2 and you’ll be doing some heavy breathing (bike/ rowing intervals) a new CrossFit girl called “Ellen” and a Clean and Jerk max. Our strength work will be planned on a simple adaption (volume) and intensification (weight) template there will be a mixture of long, short, heavy, light, fast, team and YGIG workouts to ensure we are covering all the GPP bases and building you people into even healthier fitter humans than you are already.
Monday – Squat and Pulling
Tuesday – Snatch
Wednesday – Conditioning
Thursday – Gymnastics
Friday – Deadlift and pushing
Saturday – Clean & Jerk
Sunday – Service
Monday –Squat and Pulling
A: Front Squats – 4 x 6-8 @3010 rest 2min
10mins work
B Ring pull-ups 4×6-10 rest 60
B2 HE goblet squats 4×20 rest 60
8min AMRAP
16x KB swings
8x HR Press-ups
rest 2mins
8min AMRAP
16x KB alt rev lunges
8x T2B / T2R / Scales
Tuesday – Snatch
A.10x Slow-motion Squat Snatch
B. Snatch high pull / Hang power snatch 6x (2+ 1)
C. Squats/power Snatch 10×1 EMOM
Teams 3- follow the leader when they clear the cardio- AMRAP 20mins
300m Row /bike / Ski
12x Burpees
Wednesday – Conditioning
20 mins work
BB complex YGIG rounds -light (ish)
3x deadlifts
3x Hang power clean
3x Front squats
3x Push press / Jerk
YGIG as you wish (reps each)
100 DU
100 wall balls
80 DU
80 Box stepovers
60 DU
60 Pull-ups
40 DU
40 HSPU
20 DU
20 Dballs OS / MU
Thursday – Gymnastics
Friday –Deadlift and pushing
A Deadlifts 4 x 4-6 @30X0 rst 2min
10min work
B Bench press 5×8-10 rst 60
B1 R(low)FE split squats 5×8-10each leg rst 60
10 rounds
4x Strict pull-ups
8x push-ups on dumbbells
12x dumbbell squats
rest 2min
50 T2B/T2R or hollow rocks every break 5 burpees
Saturday – Clean & Jerk
A: 2 position power clean – Floor /Knee 4×1+1 -15mins
B: Power clean, Front squat, jerk 6×1+3+1 E2MO2M
Anthony Waller Special.
Sunday Service
Warm-up coaches choice
“Gut Feeling”
AMRAP 16:
9 Hang Power Cleans 60/45 rx
15 Lateral Barbell Burpees
9 Push Jerks
15 Toes to Bar
“Slam Dunk”
AMRAP 15:
200 Meter Run
15 Slam Balls
1 Rope Climb