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CrossFit Programme March 4th – 10th

Posted 1st March 2024 by Anthony Waller

 

 

Week 8/10 ~ Deload 

 

The hard yards are being earned and you’ve arrived at another rest stop. As we take this week to recharge a little, allow yourself a moment to reflect back on the effort and energy you’ve plunged into your training so far.

The CrossFit Open is here too and whether or not you’re competing or supporting your fellow gym rats it’s a time to celebrate. Not just your health and fitness but the mind that keeps it moving and the friends that make it that much more enjoyable.

 

“You are not responsible for the hand of cards you were dealt, you are responsible for maxing out what you were given” 

 

See you ar work.

 

Lessgo!

 

🚨‼️New Training Cycle‼️🚨

 

  • The training cycle is 10 weeks long. Taking us up to the week commencing 11th December

 

  • Strength elements will cover ; Back squat, Deadlift, Bench Press, Strict Press & OH Squat

 

  • Olympic lifting

 

  • Skills will cover Dips, Muscle Ups and HSPU

 

  • You will have structured skill focused warm ups throughout the week to use if you wish as well as normal warm ups and or time to focus on your own thing as usual

 

  • Overall you’re locked and loaded to achieve your goals and smash those targets, all you gotta do is show up. See you at work!

 

Monday – OHS & Snatch

Tuesday – Deadlift & Bench

Wednesday – Conditioning

Thursday – Gymnastics

Friday – Press & Cleans

Saturday – Squats & Dips

Sunday – Sunday Service

 

Monday

 

4-5 Rounds ~ E4MOM

 

A1. OHS x 10 @ 50%

A2. Cuban Rotations w/ DB or BB x 10-12

A3. Powell Raise x 10-12 e.s

 

B. Snatch ~ E2MOM x 5

 

Full Snatch x 3 – Build to Max for the Day

 

Today’s Workout:

 

Solo – 16 Min Cap

 

Wall Balls x 50 

Cals x 50 

Wall Balls x 50 

Cals x 50 

 

Tuesday

 

4-5 Rounds ~ E3MOM

 

A1. Deadlift x 10 @ 50%

A2. Bench Press x 10 @ 50%

A3. Three Point DB Snatch x 10-12 e.s

 

E3MOM x 4 Rounds

 

HSPU – TEST

 

Max Effort Reps

 

Today’s Workout:

 

Partner – Y.G.I.G – Per Move – 5 Rounds 

 

Cals x 11/14

Burpee o/ Bar x 7 

Power Cleans 7 @ 60/40kg 

 

Wednesday – Conditioning 

 

Benchmark WOD 3 – REPEAT 

 

Partner – Y.G.I.G

 

Cash In ; 140 Cals (50:50)

 

BB complex ; Y.G.I.G ~ Per Move ~ 6 Rounds Each

Power Snatch x 6

OHS x 6

Front Rack Alt Lunges x 6 Total

Thrusters x 6 Total

@ 45/30kg

 

Cash Out ; Chest-Pull Ups x 30 Each ~ Y.G.I.G 

 

Thursday – Gymnastics

 

Friday

 

5 Rounds ~ E3MOM

 

A1. Strict Press x 10 @ 50%

A2. Dual DB Chest Support Row x 10

A3. Tall Kneeling KB Upright Row x 12-15

 

B. Clean & Jerks ~ E2MOM x  5 Rounds

 

Squat Clean & Split Jerk x 3 – Build to Max for the Day

 

Today’s Workout:

 

Solo 

 

Double Unders x 30 – 40 – 50 – 60 – 70 

Wall Walks x 1 – 2 – 3 – 4 – 5 

Sit Ups x 6 – 9 – 12 – 15 – 18 

 

Saturday

 

5 Rounds – E3MOM

 

A1. Back Squats x 10 @ 50%

A2. Dips – TEST x Max Effort Reps

 

Today’s Workout:

 

Waller Special

 

Sunday – Service

BB complex warm-up -light

Muscle Clean x3

Hang power clean x3

Front squat x3

Push press x3

Lunges x6

Ascending ladder

Power clean and press x1,2,3,4,5,6,7,8,9,10 rx75/50

T2B/T2R x2,4,6,8,10,12,14,16,18,20

Bike/ski/rowvx3,6,9,12,15,18,21,24,27,30

If you have time and any soul left:

Banded press-ups and banded pull apart 10+20