Crossfit Program – 20th June – 26th June 2022

Week 2.  This week is going to be our testing week for this phase you’ll be doing some heavy breathing (bike/ rowing intervals) a new CrossFit girl called “Ellen” and a Clean and Jerk max. A lot of you guys know how this goes, choose your scales and put the pedal down and do the best you then have 10 weeks of training to build skill, strength and capacity before you get to test again and measure your improvement.

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 – 6 x 4-6 @31X0 rest 2min

10mins

B Pull-ups 4×6-10 rest 60

B2 single legs squats-scales 4×10+10 rest 60

“Big nose”

4x2min work 1min rest

12 dball squats ME cals

10 dball squats ME cals

8 dball squats ME cals

6 dball squats ME cals

Tuesday – Snatch

Snatch Warm-up with Stick

A Snatch grip high pull, hang power snatch, snatch -5×3+3+1 go light rhythm reps

B Hang Power Snatch /Squat Snatch

7x (1+ 1)

Bike, ski or row intervals -TEST

4x 30/90 work to rest

score total calories in 4 efforts

Wednesday – Conditioning

Testing Day.

“Ellen”

3 Rounds for Time

20 Burpees

21 Alternating Dumbbell Snatches 1×22.5/15

12 Dumbbell Thrusters 2×22.5/15

Working a YGIG –

Kcals 12/15 -fast

12xT2B -form

Kcals 12/15 -fast

12x ring rows -form

Thursday – Gymnastics

Friday –Deadlift and pushing

A Deadlifts 4 x 6 @30X0 rst 2min

B KB deadlifts x16

B1 Headstand practice – Tuck to full extension 5×5

30-20-10 Reps for Time

Toes-to-Bars

Kettlebell Lunges 32/24 kg

Saturday – Clean & Jerk

TEST

1x power clean and split jerk

Anthony Waller Special.

Sunday Service

“BORN TO RUN”

For Time:

Big Block Run, 21 Power Cleans

BB Meter Run, 15 Power Cleans

BB Meter Run, 9 Power Cleans

Small block Run, 9 Push Jerks

SB Run, 15 Push Jerks

SB Run, 21 Push Jerks”

8min AMARP ladder +2 reps

2x T2B

2x Box jump overs