CrossFit Program -7th August – 13th August 2023
Week 1.
Heading into a new training phase this week. This is going to be an 8-week phase with a switch around of training days at 4 weeks, just to keep things fresh and you all guessing. As always, I’ll 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.”
There are a few tests workout in weeks one and two, which we are then going to then build upon and test in the final weeks. The basics will remain the basic and looking to build some solid numbers through the whole phase. Skills will be built on and WODs will be spicey.
We don’t look to reinvent the wheel every phase as the wheel works well.
Monday – Deadlift/bench -adaption
Tuesday – Snatch /front squats
Wednesday – Conditioning
Thursday – Gymnastics
Friday – Clean
Saturday – Back squats-adaption
Sunday – Service
Monday – Deadlift/bench -adaption
Deadlift 4×4-6 @65-85%
BB bench press 4×8-10
10min
RFE split squats x8el
Negative HSPU x3-5 @5010
2x rounds each.
90sec Kcals
90sec x Kb swings
3x rounds
60xsecs
60sec x KB lunges
4x rounds
30sec Kcals
30sec x push-ups
Tuesday – Snatch /front squats
Snatch pull, muscle snatch, power snatch, Drop snatch,OHS
5×5+5+5+5+5 – for quality 15min
Power or Squats snatches -shin, knee, pocket
E2MO2Msec 6×1+1+1 @70%MX
Front squats
4×3-5 @ 3101 60%MX
3 rounds
40x Double Unders
20x Wall balls
10x pull-ups
5x burpee box jump overs.
Wednesday – Conditioning
Momentum test no1
“The Old Goat”
12min AMRAP -RX 60/45
1x power clean
3x push press.
5x deadlifts
10x press-up
Y.G.I.G – 50:50
160 – Cals Mono- structural
60 – D-Ball o/ shoulder
120 – Cals Mono- structural
60- dual DB clean and press 20/15
120 – Cals Mono- structural
Thursday – Gymnastics
Friday – Clean
High pull, Muscle clean, power clean, front squats and press
5×5+5+5+5+5 E2MO2M
Hang power clean and hang squat clean and Jerk
6x (2+1) -15min
Clean pulls 4×4-6 -heavy
buy in: Big block run
2x rounds
21x Box jump overs
15x T2B
9x HSPU
Cash out: Big block run
Saturday – Back squats-adaption
Momentum test no2
Build up to a 10rep back squat for the day -12min
Kipping skills
12min
Box single leg sidestep up /pistols x8el
Pull ups 4×6-10
The Waller Special
Sunday – Service
10 – Barbell Power Cleans rx 60/45kg
20 – HSPU
30 – Barbell Deadlifts rx100/70
40 – Burpee
50 – Dips/press-ups
60 – Pull-ups
50 – Dips/press-ups
40 – Burpee
30 – Barbell Deadlifts
20 – HSPU
10 – Barbell Power Cleans
Bike 12/15 Kcals
Heavy farmers carry 1 lap of gym
Ski erg 15/20 kcal
HeavyD Ball carry 1 lap of gym