CrossFit Program -18th September – 24th September 2023
Week 7. You have some Test’s workouts coming your way this week. You have done these before so you know what’s coming be prepared and commit yourself.
Monday – Deadlift/bench -Intensification
Tuesday – Snatch /front squats
Wednesday – Conditioning
Thursday – Gymnastics
Friday – Clean
Saturday – Back squats-Intensification
Sunday – Service
Monday – Deadlift/bench -Intensification
Sumo Deadlift 5×3 @85%
Seated OH press 4×4 plus 1 effort @80% ME
DB Walking lunges 8el
HSPU 3-12 -“scale to get some volume”
alt full rounds with a partner
12x double DB deadlifts 22.5/15
8X DB push press
4x MU / strict pull-ups
Tuesday – Snatch /front squats
Muscle snatch behind the neck press 4×2+2
High pull + power snatch 4×1+1×2
Drop snatch + OHS 4×1+1×2
Power or Squats snatches 8×1@80%E90sec
Partner YGIG per movement
2x rounds (reps each per round)
30x Box jumpers
30x T2B/T2R
into AMRAP
Kcals 15/18
Wednesday – Conditioning
Momentum test no1
repeat 10/8/23
“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
120 – Cals Mono- structural
60 – D-Ball o/ shoulder
120 – Cals Mono- structural
60- DB clean and press 20/15
120 – Cals Mono- structural
Friday – Clean
Push jerk and Split jerk 4×2+2 -“get under the bar”
High pull+ power clean 4×2+2
Power/squat clean and Jerk 10×1 build to 90% every 90sec.
kcals and pull-up/press-ups pyramid (alt movements)
4+2
8+4
12+6
16+8
20+10
Etc
Saturday – Back squats-Intensification
Momentum test no2
Build up to a 10-rep back squat for the day -12 minutes.
pistols x4-8el
Feet assisted Ring pull ups 4×12-16 (volume and range)
Anthony Waller
Sunday – Service
10x E90sec build weight.
1x hang power clean.
1x front squats
1x power clean floor
1x jerk
2018 regional workout no4
50x handstand push-ups -scales
50x toes-to-bars
50x-cal. Assault Bike
50x dumbbell box step-overs 12.5/15
25x. right-arm dumbbell overhead lunge
25x left-arm dumbbell overhead lunge
rx 20/15