Crossfit Program -30th January – 5th Febuary 2023
Week 4. 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
Monday – Deadlift and pushing
E3MO3M
A Deadlift 5×5 70-85%
A1 Bench press 5×5
EMOM 10min
B Rev drop lunges x6el -Heavy
B1 Negative HSPU x4-8
Run Short block
21-15-9
box jumps
Press-ups
Row 500mtrs
21-15-9
DB squats
DB push press
Bike 25cals
21-15-9
Burpees
T2B
Tuesday – Snatch
Snatch BTK press, jerk, drop snatch 3x3x3x3 E90sec
Snatch pull, muscle snatch, power snatch 3×3,3,3 e90sec
C Power or Squats snatches
E2MO2M 8×2 @80%MX
5x rounds
6x Cleans Rx60/45
12x Pull-ups
18x Air squats
finish
50x hanging knee raise
Wednesday – Conditioning
8min YGIG
3x BB clean and press
you choose the weight -fluid on the heavier side
“Big bag of chips”
Y.G.I.G – Split 50:50 anyway
120 – KB Swings
100 – Cals Mono- structural
80 – KB/DB dual push press
60 – KB/DB squat cleans
40 -T2B
20 – D-Ball over the shoulder
10 – D- Ball Squats (HEAVY)
3 mins Plank hold or hollow holds
Thursday – Gymnastics
Friday – Squat and Pulling
E2MO2M
A Back squats 5×5 85%
A1 Single arm Db rows 5×5 -heavy
12min
B Bench/low box pistols x6-10el -weighted
B1 Assisted pulls x12-24 (volume)
AFAP
36 DU 15-12-9
(36)15-(36)12-(36)9
alt arm Db snatches rx22.5/15
Sit-ups
Saturday – Clean & Jerk
Push press, push Jerk, split jerk.
3×3,3,3 E90sec
High pull, muscle clean, power clean
3×3,3,3 E90sec
B Hang power clean and hang squat clean and press
6x (1+1) -15min
Clean pulls 4×4-6 -Heavy
Anthony Waller Special.
Sunday – Service
“Air Force”
For Time
20 Thrusters rx45/30
20 Sumo Deadlift High-Pulls rx45/30
20 Push Jerks rx45/30
20 Overhead Squats rx45/30
20 Front Squats rx45/30
4 Burpees at the top of each minute
rest 5mins
AMRAP in 12 minutes
4 Dumbbell devil (2×22.5/15)
6 Toes-to-Bar
24 Double-Unders