CrossFit Program -20th March – 26th March 2023
Week 1. A new training phase.
“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. “
This training phase. We are changing the exercise selection a bit and adding some basic variation to movements, as we are aware strength work is strength work and the basics are the basics and when done with great form work you’ll get the result. Our focus, as well as great form, will be working our lifting percentages and a focus on the numbers between 80-90% in the 7 to 3 rep range (see chart in the gym). Experience and science have told us that these numbers cover many bases and act as a great predictor for overall fitness and general robustness. You’ll also be working on improving your CrossFit skills with a focus on kipping and pistols. The WODs as ever will be fun, challenging and just hard work. We are going to be posting up a number of blogs to help you with direction. We will be looking at Goal setting, macros, resting and sleep we might even do some lifting fashion and how tight should your pant really be.
Monday – Squat and Pulling
Tuesday – Clean & Jerk
Wednesday – Conditioning
Thursday – Gymnastics
Friday – Deadlift and pushing
Saturday – Snatch
Sunday – Service
Monday – Squat and Pulling
12mins
A Front squats 4×5-7 80-85% @3101
A1 Pull-ups 4×6-10 -scale if needed
10min
B DB Side single leg step up x8el @2020
B1 Ring rows x12-15 @2020
YGIG 21-15-9
Dual KB Rack squats
Dual KB Push press
into
5x rounds each (both working)
15/18 Kcals
dual KB rack hold
Tuesday – Clean & Jerk
A High pull, Muscle clean, power clean, front squats and push jerk
5×5+5+5+5+5 E2MO2M
B Hang power clean and hang squat clean and press @60-70%Max 6×3 -15min
Ladder
2,4,6,8,10 etc
power cleans. @ 45/30kg
box jumps.
Skill-kipping swings
Wednesday – Conditioning
24min workout
every 0-4-8-12-16-20
Run- canal and back.
12xDB Squat cleans.
alt rounds between
3X wall walks
9X HSPU or HSPU scales
Engine cardio
YGIG16min
1min on 1 min off
Accessories
2/3x 20x Wall ball GHD sit-ups
2/3x 20x banded external rotations.
Thursday – Gymnastics
Friday – Deadlift and pushing
12mins
A Sumo Deadlift 4×5-7 65-75% @2002
A1 BB bench press 4×6-8 @3100
10min
B RFE split squats x8el @2020
B1 Picked press ups x8-12 @2020
60kcals AFAP
rest 2min
6min AMRAP
12x T2B/T2R
12x burpee
Saturday – Snatch
A Snatch pull, muscle snatch, power snatch, Drop snatch, OHS
5×5+5+5+5+5 – for quality 15min
C Power or Squats snatches E2MO2M 6×3 @70%MX
Anthony Waller Special.
Sunday – Service
4 min AMRAP per exercise station
5 Clean and press RX 70kg/50kg
5 pull-ups
Row/ski/run 1000mtrs
12 Heavy wall balls
10 ring rows (horizontal)
Row/ski/run 1000mtrs relay style
5 Clean and press RX 70kg/50kg
5 pull-ups
Row/ski/run 1000mtrs
12 Heavy wall balls
10 ring rows (horizontal)
rest 4 mins then:
8xbench press.
12xbicep curls
16x Kcals bike