CrossFit Program -29th May – 4th June 2023
Week 1.
It is time for a new training phase. This session we are programming a 6-week block (we normally do 12 weeks) we are going for a shorter block to really focus. This is the bit where I do my normal spiel about CrossFit being a GPP general physical preparedness program.
GPP stands for General Physical Preparedness, which is a type of training program that aims to improve overall fitness and physical preparedness for a wide range of activities and sports. GPP training programs typically include a variety of exercises and training modalities, such as strength training, cardiovascular training, flexibility training, and agility and balance drills.
So, we will be covering all the bases as normal. We are going to be focusing on and talking about “robustness”. In training terms, robustness refers to the ability of an athlete or individual to withstand and recover from physical stress and strain. A robust athlete is one who can handle a wide range of physical challenges and demands and is less prone to injury or burnout. You’ll be doing your basic lifting (these are the foundations of all we do) in the function strength range with reps in the 3-5 range, working at 80% plus of your 1 rep max there be a mix CF skills as well as various carries, holds, sledge work and some longer breathing pieces.
Be ready and enjoy.
Monday – Deadlift and pushing
Tuesday – Snatch
Wednesday – Conditioning
Thursday – Gymnastics
Friday – Squat and Pulling
Saturday – Clean & Jerk
Sunday – Service
Monday – Deadlift and pushing
A Deadlifts 5×5
A1 Bench press 5×5 @3010
HSPU – kipping skills
5 rounds
6x double DB/KB squats clean rx 24/20-22.5/15
12(6)x DB/KB lunges
6x Seated rope pull-ups
into
Big Block run x2 (800mtrs)
Tuesday – Snatch
Snatch bar warm-up.
BTK Push press, push jerk, snatch balance. 4×2+2+2
Muscle snatch, hang power, snatch 4×2+2+2
High hang power and high hang squat 6x 2+1 @60% – FORM
Partner workout both working 5 rounds each.
Hang from the rig until your partner has done.
6x Ball to shoulder followed by cuddle carry 1 lap of gym.
50x banded pull apart -if time
Wednesday – Conditioning
12min BB complex YGIG per movement -medium fluid weight
3x Power clean
3x front squats
3x push press
Partner chipper – broken as you wish.
Ski/row 1000 each
T2B/T2R x50 each
Big block run together.
HSPU x50 each
Ski/ row 1000mtrs each
Pull-ups x50 each
Big block run together.
Box jumps x50 each.
Bike 56/64 cals each
Thursday – Gymnastics
Friday – Squat and Pulling
A Back Squats – 5x 5
A1 Single arm DB rows 4×10-12ea
B Shrimp squats 4×6-10el
B2 Hanging beat swings 4x 30-40sec
YGIG per round for 4 rounds each
6xHang power clean and press @45/30kg
18x Air squats
into
3x 1min ME Kcals each
Saturday – Clean & Jerk
Clean bar warm-up
Muscle clean, High pull, Power Clean, front squats, Full Clean
4×3,3,3,3,3,3 E3MO3M
“TEST”
BB complex. 20mins to establish a max weight for the below
1x DL
1x hang power clean
1x front squat
1x jerk
Anthony Waller special
Sunday – Service
16minx work
BB complex YGIG rx 60/45
3x Power clean
2x front squats
1x cluster
5 Rounds for time of:
21 Wallballs
15 pull-ups
9 Deadlifts 140/90kg
into
1x 45/35 cals for time