Monday
A) Classic CrossFit
3-3-3-3-3 Push Press with pause in dip
B) 5 Rounds for time
10 deadlifts (100/70)
15 over the bar burpees
Base Strength
A)
Deadlift
Set 1 75% x 5
Set 2 85% x 3
Set 3 95% x 1+
(based off 90% 1RM)
2 sec up/down
B) 3 sets of Barbell bent over rows
8 – 12 reps
C) 3 sets of 10 DB
Stiff leg DB deadlift
Lunge
Tuesday
Do you even EMOM?
30min EMOM
1 – 30DU/ 50 DU/ 50DU + 6 down ups
2 – 12/16/20 DB snatch
3- 10/12/15 Wall balls
Base Conditioning
6 rounds of:
4 min window
500/450m ski
15 down ups
Max kcal run remaining time
2min rest
Wednesday
Bignastics
A)
EMOM 6 mins
3-6 Strict TTB
Into
EMOM 6 mins
6-10 Big Kip Swings or 1-5 strict pull ups
B)
In pairs 7 rounds each = 14 mins
1 min on/off
10 press ups
max kcal ski remaining time
Base Strength
A) Bench Press
Set 1 70% x 3
Set 2 80% x 3
Set 3 90% x 3+
(based off 90% 1RM)
2 sec up/down
B) 3 sets of 8 – 12 Incline Press
C) 3 sets of
Press ups
Super set
DB triceps extension
Thursday
Barbell conditioning
A)
1 power clean (pause 2 sec at knee)
1 hang power clean (pause 2 sec at knee)
B)
30 power cleans
30 STOH
30 hang power cleans
Friday
Heavy Day
A)
Back Squats
5 sets x 5 reps back squat – 3 sec lower + pause
Add 2.5-5kg from last week
B) 3 x 5 single leg plate/box jumps
C) 3 Rounds
10 single leg deadlifts each side
Superset
single arm farmers carry 2 lengths each side with KBs
Saturday
Team TakeOver
Row 3,000 meters
42 cleans (50/35)
42 thrusters
Row 2,000 meters
30 cleans
30 thrusters
Row 1,000 meters
18 cleans
18 thrusters
Sunday
Base Conditioning
Base Strength – Upper body
