CrossFit Program -25th September – 1st October 2023

Week 8. The final week of this somewhat short training block. You have another 2 tests this week as well as all the fun and games as normal.

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 RDL x8

HSPU 3-12 -“scale to get some volume”.

Test 3-Rowing

1x effort 40/50Kcals

50x banded pull a parts

50x bicep curls

Tuesday – Snatch /front squats

muscle snatch +behind the neck press 3×2+2

High pull + power snatch 3×1+1×3

Drop snatch + OHS 3×1+1×2

Power or Squats snatches

10×1@80%E90sec

Working with a partner- both working

Rowing/ski

15-18kcals

round 1 ME T2B/T2R

Round 2

ME HSPU

rinse and repeat

Wednesday – Conditioning4 sets for Time

36x DU

9x Power clean and press rx45/35

36x DU

9x Thruster

rest 1min

working a YGIG share as you wish.

Row 2000mtrs total

Bike 120kcals total

Thursday – Gymnastics

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.

Test 4

Cindy WOD

As many rounds as possible in 20 minutes: 5 pull-ups, 10 push-ups, 15 air squats.

Saturday – Back squats-Intensification

Back squats 4×3 plus 1x ME@60%A

Strict Pull-ups 4x ME

12min

pistols x4-8el

Feet assisted Ring pull ups 4×12-16 (volume and range)

Anthony Waller

Sunday – Service

7x4min rounds

100 SU

8x power cleans @ rx 75/60

100 SU

8x DB push press @ rx2x22.5/17.5

to finish.

Kcasl 12-16

Then alt movements

3x rope climbs

and

12x T2B