June 19, 2022

Monday

Classic CrossFit

A) 3-3-3-3-3 Push Jerk with pause in dip

B)

1km/900m Row
20 sandbag cleans
700m run
40 Double DB push press

Base Strength

A) Deadlift
Set 1 40% x 5
Set 2 50% x 5
Set 3 60% x 5
(based off 90% 1RM)
2 sec up/down

B) 3 sets of Barbell bent over rows
8 to 10 reps

C)
3 sets of 10 Stiff leg deadlifts

Tuesday

Heavy Day
A) Back Squats

5 sets of 5 back squat – 3 sec lower + pause
Add 2.5-5kg from last week

B) 3 x 10 heavy reverse lunges

C) Tabata goblet squats

Base Conditioning

A)

Row
EMOM x 12
15/12 kcals row
Rest 4mins
B)

Run
Every 2 mins x 6
300m Run

Wednesday

A)

1 clean pull (with 2 sec pause at knee)
1 power clean
1 hang power clean

B)

Every 3 mins x 5 rounds
50 Double unders
8 hang power cleans
1.5min cap each round

Base Strength

Bench Press

A) Bench Press

Set 1 75% x 5
Set 2 85% x 3
Set 3 95% x 1+
(based off 90% 1RM)
2 sec up/down

B)

B) 3 sets of 8 – 10 Incline press

C)
4 sets of triceps extension
superset with
4 sets of close grip press ups

Thursday

Bignastics

A) EMOM 8 mins

Pull ups or CTB

B)

0-4minutes
40/60/80 press ups

4-8minute
60/48 kcal ski

8-12minute
40/60/80 ring rows

12-16minute
40/60/80 box jump overs

Friday

Do you even EMOM?
1 – 14 burpees
2 – 14 heavy hang DB snatch
3 – Remaining time max wall balls
4 – Rest

Time cap 28 min
stop once you get to 150 wall balls

Saturday

15 min to build
A) 5 rm tempo deadlift
3 sec up + 3 sec down

B)

8 min AMRAP
max kcal run
whilst p1 runs, P2 holds sandbag

Rest 2 mins

8 min AMRAP
max kcal bike (can use 1 rower if 20 in class)
P2 max sit ups

Sunday

Base conditioning

Base Strength