Crossfit Program -9th January – 15th January 2023
Week 1.
A new training plan. It’s time for a new plan and we are going in Hot. As with all the new training programs I crack in with the usual blurb about Momentum Being a GPP program, General physical preparedness. Which in layperson terms means. “GPP is intended to provide balanced physical conditioning in endurance, strength, speed, flexibility, and other basic factors of fitness.” with that said you’ll be lifting weights, jumping on stuff, throwing things, hitting some cardio and doing some CrossFit gymnastics you’ll be getting hot and sweaty but always safely and with fun.
A little bit of detail. You’ll start your basic lifts building with an adaption period, lower sets higher reps into a more intensification period, higher set lower reps and hunting out those strength and muscle gains. Your Olympic lifting will start will a good mix of technical drills and lower percentages lifts for your main sets to make sure we are drilling in that form and getting you ready for the juicier stuff coming later. All the above will be offset with a good mix of accessory work to make sure the structural balance and pre-hab bases are covered. We will be looking to put in some longer stints on your engine work to build that breathing capacity as well as mixing in skills but as always having some fun, enjoying your training and making safe steady progress. Bring on the gains.
Monday – Deadlift and pushing
Tuesday – Snatch
Wednesday – Conditioning
Thursday – Gymnastics
Friday – Squat and Pulling
Saturday – Clean & Jerk
Sunday – Service
Monday – Deadlift and pushing
E90sec on 90sec
A.Deadlift 4×6 65-85%
A1 Seated BB OH press 4×8-10 (pins)
12min
B Split stance DB RDL x8el
B1 (Ring) press-ups x8-12
2x rounds each
90 sec Kcals
90sec x ME AKB swings
3x rounds
60 secs Kcals
60 sec x KB lunges
4x rounds
30sec Kcals
30sec x jump squats
Tuesday – Snatch
Snatch bar warm-up.
A Snatch pull, muscle snatch, power snatch, Drop snatch,OHS
5×5+5+5+5+5 – for quality 15min
B.Power or Squats snatches
E2MO2M 6×3 @70%MX
“The fast and furious”
YGIG full rounds
round 1 x1
15/20 kcals
15 burpees
rest 1
round 2 x3
10/15 kcals
10 burpees
rest 1
round 3 x5
5/10 kcals
5 burpees
Wednesday – Conditioning
Momentum test no1
“The Old Goat”
12min AMRAP -RX 60/45
1x power clean
3x push press
5xdeadlifts
10x press-up
3min Kcals for max distance
rest 2min
3min ME Alt Db snatch 20/12.5
rest 2min
2min Kcals for max distance
rest 2min
2min ME Alt Db push press 20/12.5
rest 2min
1min Kcals for max distance
rest 2min
1min ME Alt Db devil press 20/12.5
Thursday – Gymnastics
Friday – Squat and Pulling
E90sec on 90sec
A back squats 4×6-8 65-85%
A1 Pull-ups 4×6-10
12min
B Box single leg step up x8el
B1 Chest supported DB row x8-10
2 rounds each with a partner both working
1000mtrs Rowing/ski erg
rest 1min and switch
you’ll do a ME until your partner has finished row/ski
ME 6xD ball over shoulder
12x T2B/T2R/Knee raise
rest 1min and switch
Saturday – Clean & Jerk
A High pull, Muscle clean, power clean, front squats and press
5×5+5+5+5+5 E2MO2M
B Hang power clean and hang squat clean and press 6x (2+1) -15min
Clean pulls 4×4-6 -heavy
Anthony Waller Special.
Sunday – Service
“Kelly “
5 RFT
400m Run/Row/Ski,
30 Box Jumps,
30 Wall Balls
10 – Barbell Power Cleans rx 60/45kg
20 – Barbell STOH
30 – Barbell Deadlifts
40 – Burpee over bar
50 – Atl DB Bicep Curls
60 – Dips/press ups
50 – Atl DB Bicep Curls
40 – Burpee over bar
30 – Barbell Deadlifts
20 – Barbell STOH
10 – Barbell Power Cleans