Crossfit Program -16th January – 22nd January 2023
Week 2. Stimulus, recovery and adaption. It all makes sense.
Monday – Deadlift and pushing
Tuesday – Snatch
Wednesday – Conditioning
Thursday – Gymnastics
Friday – Squat and Pulling
Saturday – Clean & Jerk
Sunday – Service
Deadlift and pushing
E90sec on 90sec
A Deadlift 4×6 @65-85% @3010
A1 Bench press 4×8-10 @4010
10min
B DB Rev drop lunges x8el -Heavy
B1 Seated DB OHP x8-12 @3010
4x2min rounds each with 1 min rst
Partner 1
ME kcals 2min
Partner 2
ME 16x alt DB snatch – 22.5/15kg
8 burpees
Start your new rounds where you finished your last round
5x hang “ball ups”
Snatch
Pull snatch, power snatch, Drop snatch, OHS
5×5+5+5+5+5 – for quality 15min
Power or Squats snatches
E2MO2M 6×3 @70%MX
5 mins 10x Vertical jumps -take your time
3x Rounds For the Time
21x Kettlebell Swings 24/16
15x Box jumps
9x T2B
Conditioning
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-Ball over shoulder
10DU
10x MU/Burpee pull ups
Rest 3mins
YGIG -10min for max distance
13-16Kcals each
100x banded pull aprts
100x bicep curls
Gymnastics
Squats and press
E90sec on 90sec
A Back squats 4×6-8 65-85%
A1 Single arm Db rows 4×6-10ea
12min
B FFE split squats x8el
B1 Assisted pull ups x8-15 “VOLUME”
1000mtr Rowing /ski erg or 800 run or 50cals bike
3 rounds
6xD ball over shoulder
12x DB push press 20/15kg
18x burpees
1000mtr Rowing / ski erg / 800 run / 50clas bike
Rest 3mins
YGIG -12min for max distance
13-16Kcals each
100x banded pull parts
100 bicep curls
Cleans and Press
A High pull, 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
C Clean pulls 4×4-6 -heavy
Anthony Waller Special.
Sunday Service
9 kcals
9 burpees
1 round of DT
12x DL
9x hang power cleans
6x push press
Rest 2min
50DU
5x rope climbs
40DU
4x rope climbs
30DU
3x rope climbs
20DU
2x rope climbs
10DU
1x rope climbs