Crossfit Program – 5th September – 11th September 2022
Week 1 of our new training.
We are going to get back into the groove with a “bedding” in week. The testing in this phase will happen in week 2 (12th) you’ll be doing a 3min max distance test, shifting some tin on a barbell complex and your WOD will be an old-school CF classic “fight gone bad”. 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 – Clean & Jerk
Tuesday – Deadlift and pushing
Wednesday – Conditioning
Thursday – Gymnastics
Friday – Snatch
Saturday – Squat and Pulling
Sunday – Service
Monday-Clean & Jerk
Clean bar warm-up
3 position power and squat clean 6×2+1 -for quality 12min
Clean shrug -Heavy (ish) 4×4-6 8min
Working in YGIG reps
21-15-9-15-21
Hang power clean and press @40/25kg
Air squats
Tuesday – Deadlift and pushing
A Deadlifts 4×6 @30X0
A1 Bench press 4×8-10 @3010
B RFE split squats 4×10-12each leg
B1 piked shoulder press-ups 4×4-12
6 rounds each both working and switch
P1 8x push-ups+16x KB swings
P2 20 kcals
rest 2min
Banded tricep ext 50
50 T2B/T2R or 4 mins hollow holds
Wednesday – Conditioning
BB complex YGIG rounds -light-16mins work
3x Power clean
3x front squats
3x push press
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 D-balls OS / MU
Thursday-Gymnastics
Friday – Snatch
Snatch bar warm-up.
A Muscle snatch +drop snatch 6×3+3 – for quality 12min
B 3 position Squats or power Snatch 6×3 12min
AMRAP 20mins -team
300m Run – together
6eax D ball over the shoulder -alt reps
12x Burpees – together
6eax D ball over the shoulder -alt reps
Saturday – Squat and Pulling
A Back Squats – 4×8-10 @3010
A1 Single arm DB rows 4×10-12ea
B BB Low box step ups 4x12el rest 60
B2 Hanging beat swings 4×30-40sec
Anthony Waller special
Sunday – Service
Buy in 1000mtrs Rowing /ski
50x clean and press EMOM 2x d-ball over the shoulder – heavy
Cash-out 1000mtr Bike
3 Rounds for time of:
21 Wallballs
14 Handstand Push-ups
7 Deadlifts 140/90kg