Monday
Classic CrossFit
A)
3-3-3-3-3
Push Press
B)
10 Rounds
175m Run or 250/225 ski
15 wall balls
Base Strength
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) Dumbbell Step up
4 sets of 10 reps
C) Standing Calf raises
3 x 20 each side
Super sets with
DB Chest supported Rows
3 sets of 15
Tuesday
Heavy Day
A) Single leg step up and turkish get up
B) Strength
3 x 20 Front rack DB walking lunges
1 x 20 farmers carry DB walking lunges (heavier than front rack)
B)
Accessory
3-4 rounds each
single arm waiters carry 1 length each arm
Sandbag march
Base Conditioning
A)
50-40-30-20-10 (42-32-22-12-8)
kcal row
air squats
B)
12min AMRAP
250m run
30-60 sec plank
as soon as you break the plank, back on the run
Wednesday
Do you even cardio
4 Rounds
600/540 row
400/350m ski
200m run /15/12kcal bike
3min rest
Base Strength
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)
DB Incline Press
12, 10 , 8 , 6 , 4,
Heavier each set
C) Barbell Front Raises 4 x 10
Dumbbell Lateral raises 4 x 10
Thursday
Barbell conditioning
A) Build to heavy 1 clean pull
1 squat clean
1 hang squat clean
B) Every 30 seconds x 24
1 squat clean @ 70-80%
Friday
Dumbell Daft
EMOM x 10 mins
8-10 heavy DB Snatch
rest 2 mins
EMOM x 10 mins
8-10 double DB push Jerk
Rest 2 mins
In pairs 30 on/off x 10
max double DB devils press
Saturday
McGhee
Complete as many rounds in 30 minutes as you can of:
125/85 Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box
Sunday
Base conditioning
Base strength – Upper
