Crossfit Program – 21st November – 27th November 2022
Week 12. This is the final week of this training program. You will be testing workouts you did back on the week of the 12th of September, seems such a long time ago. A lot of the work you have been doing over the last months has been in preparation for this testing week. Check your diary, book your classes and come ready.
Monday – Clean & Jerk
Tuesday – Deadlift and pushing
Wednesday – Conditioning
Thursday – Gymnastics
Friday – Snatch
Saturday – Squat and Pulling
Sunday – Service
Monday-Clean & Jerk
A Segmented clean high pull (shin, knee, high hang), Hang muscle clean, Hang power and full clean
4×2,2,2,2,2 E2MO2M
“TEST”
BB complex. 20mins to establish a max weight for the below
1x DL
1x hang power clean
1x front squat
1x jerk
Tuesday – Deadlift and pushing
A Deadlift -Build to a heavy triple
A1 Incline Bench press -Build to a heavy triple
B Walking lunges 4×6-8each leg
B1 4x ME kipping HSPU
Wednesday – Conditioning
BB complex.
12min YGIG rounds
3x hang Power clean
3x front squats
3x push press
“TEST”
Rower, Bike or SKi test
3min for max distance
rest 3min
AMRAP 3min YGIG
alt Db snatches x6 @22.5/15kg
rest 3min
AMRAP 3min YGIG
Box jumps x6 each
rest 3min
AMRAP 3min YGIG
T2B/T2R x6each
Thursday-Gymnastics
Friday – Snatch
A Segmented Snatch high pull (shin, knee, high hang), Hang muscle snatch, Hang power and full snatch
4×2,2,2,2,2,2 – E2MO2M
Snatch – you have 15mins to build to a heavy double for the day
“TEST”
Fight Gone Bad
3 rounds for max reps of:
1 minute of wall-balls
1 minute of sumo deadlift high pulls
1 minute of box jumps
1 minute of push presses
1 minute of rowing (calories)
Rest 1 minute
Saturday – Squat and Pulling
A Back Squats – build to a heavy triple for the day
A1 Single arm DB rows 5×3 -HEAVY
Anthony Waller Special
Sunday – Service
10x BB complex for Time
5x Deadlifts
3x hang power cleans
1x Split jerk
Choose a weight you can maintain a flow with.
For Time:
200 Meter Run
27 Wallballs
27 Box Jumps overs
200 Meter Run
21 Wallballs
21 Box Jumps overs
200 Meter Run
15 Wallballs
15 Box Jumps overs
200 Meter Run
9 Wallballs
9 Box Jumps overs
200 Meter Run