CrossFit Program -10th July – 16th July 2023
Week 1.
We are heading into another short training phase. This a short competition preparation phase. As you’ll all be aware we are having an in-house comp on the 5th of August with 2x WODs, scales and Rx and a final. All our training phases will, of course, stick to the GPP text and the lifting basics but there will be a focus on WODs. How to approach them, pacing them, bar cycling and off course a bit of time in the pain cave to sharpen up that already well-tuned engine.
Good luck be brave and sign up now.
Monday – Snatch
Tuesday – Squat
Wednesday – Conditioning
Thursday – Gymnastics
Friday – Clean & Jerk
Saturday –Deadlift
Sunday – Service
Monday – Snatch
Snatch bar warm-up
Hang high pull, Muscle, Power Snatch3,3,3,3
3 position snatches
2sec pause at shin, knee, pocket. 6×1 E90sec
C Hang snatch
10×1-2 EMOM
Partner YGIG per movement
3x rounds (reps each per round as you wish)
20x Box jump overs each
10x HSPU each
into
alt Kcals 12/15
Tuesday – Squat
A Back Squats – 5×5 E2MO2M
A2 Feet elevated ring rows 5×6-10 @3011
B Swings and kipping skills
15/9/3
DB squats rx2x20/15
T2B
rest 4mins
21/15/9
DB lunges rx2x20/15
sit-ups
Wednesday – Conditioning
“Hero workout”
Artie
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 air squats
5 pull-ups
10 thrusters, 45/30
15min-2min work 1min rest
Kcals 18/24
ME burpee in reaming time
Thursday – Gymnastics
Friday – Clean & Jerk
Clean bar warm up
Muscle, high pull, power, front, clean, jerk 3,3,3,3,3.
3 positions paused Clean. 6×1 every 90sec
2/3x Power clean and jerk 10 mins EMOM
6 round each x YGIG
D-ball to shoulder x6
into
YGIG 200 kcals (12-15)
Saturday –Deadlift
A Deadlifts 5×5
A1 Bench press 5×5
B 5x 3no wall walks with a 10-second hold at the wall
The Waller Special
Sunday – Service
5 rounds RX 60/40kg
5x Power snatch
10x Pull-ups
5x Power cleans.
10x HSPU
Buy in 48kcals Rowing /ski.
6 rounds
4x d-ball to shoulder and then gym carry – heavy.
8x box jumps
Cash-out 48kcals Rowing /ski