CrossFit Programme December 8th – 14th
The Ride Out
Week 2
I’ve failed over and over again in my life and that is why I succeed.
Once you are exercising regularly, the hardest thing is to stop it.
The secret of getting ahead is getting started.
See you at work.
Monday – Press + Snatch
Tuesday – Back Squat + Clean
Wednesday – Conditioning
Thursday – Gymnastics
Friday – Deadlift + HSPU
Saturday – Bench Press + Pull Ups
Sunday – Sunday Service
Monday
A1. OH Press x 7-5-3-1
A2. FFE Revsers Drop Lunge w/ DBs x 12 Total
A3. Knee Up External Rotation x 10 e.s
B. Snatch – Hang Power Snatch + Power Snatch x 3 + 3
Today’s Workout:
Rounds For Time – Coaches Choice
Pull Up x 5
Push Up x 10
Wall Ball x 15
Burpee x 20
Tuesday
A1. Back Squat x 7-5-3-1
A2. Banded KBS x 12
A3. Half Knelling KB Windmill x 6 e.s
B. Clean – Hang Power Clean + Power Clean x 3 + 3
Today’s Workout:
Thruster x 12
Cals x 11/15
Wednesday – Conditioning
WOD 1
Power Clean x 2-4-6-8-6-4-2 @ 55/70kg
Box Jump x 2-4-6-8-6-4-2 @ 24/30”
C2B Pull Up x 2-4-6-8-6-4-2
WOD 2
Cals x 12/15
Front Rack Lunges x 10 Total @ 45/60kg
Toes – Bar x 10
WOD 3
Run x 400m
Deadlift x 15 @ 35/50kg
S.A DB Devils Press x 6 Total @ 22.5/15kg
Thursday
Friday
A1. Deadlift x 7-5-3-1
A2. Weighted Knee Raises x 10
A3. Hollow Body Rock x 15
B1. HSPU x 5 *Deficit if too easy
B2. Zottman Curls x 10
B3. Split Leg RDL w/ DBs x 10 e.s
B4. Banded Tricep Extension x 15-20
Today’s Workout:
P1.
Cals x 9/11
V-Ups x 12
P2.
AKBS x 12 @ 24/16kg
KB Push Press x 6 e.s
Saturday
A1. Bench Press x 7-5-3-1
A2. Strict Pull Ups x 10-8-6-4 *Add weight when possible
B1. Dual DB Chest Support Row x 10
B2. Leaning DB Lateral Raises x 10 e.s
B3. Cuban Rotations x 10
Today’s Workout:
Waller Special
Sunday – Service
Clean warm up -build weight-12mins
Deadlifts x4
Power clean x3
Front squats x2
Push jerk x1
“Clean break” -24min TC
21-15-9
Power cleans @60/45
T2B
Into
9-15-21
Kcals
Front squats (back)
Hand release press ups
Finishing.
Banded pace pulls x20
KB side bends x10each side