Monday
Classic CrossFit
Every 6 minutes x 5 rounds
400m Run
15 Hang Power Snatches (52.5/35)
Base Strength
A)
6 sets of
1.1
Rest 10 seconds between reps
B)
Single Arm Front rack DB step ups
3 sets of 8 each leg
Control the way down
C)3 sets of
8 Barbell roll outs
Tuesday
A) Pump and Grunt
Build to heavy 5rm bench press
2sec down, 2 sec up tempo
minimum 5 sets
after each set perform 5-10 dips (using dip bars or boxes if need to scale
B) 10-1
press ups
empty bar curls
strict press
20 weighted sit ups after each round
Base Conditioning
Row
3 sets of 6 minutes intervals
90 seconds recovery
Run
3 sets of 6 minute intervals
90 seconds recovery
Wednesday
Dumbbell daft
2 mins on/ 2 mins off x 8 rounds
30 single unders + 20 double unders
Remaining time AMRAP of:
Double DB devils cluster
(1 devils press + thruster after the snatch)
Base Strength
A)
Find your 2RM.
Then 3 x 2 reps at 80% of
your 2RM.
B)
4 sets of max effort
Strict press @ 30kg / 20kg
C)
DB single arm rows
3 sets of 10 reps each side
Superset
Tricep press downs x 20 reps
Thursday
Funastics
A) 6min AMRAP
1 strict pull up
1 wall walk
all the way up to 5, then back to 1
Rest 2 mins
6min EMOM
10-20 kip swings
B) 15min AMRAP
Teams of 3
Max kcal ski 15 pulls and switch
Friday
Heavy Day
A) Back Squat
5-2-5-2-5-2
B) 15min AMRAP
5 sand bag cleans
10 single arm OH walking lunges each side
10 tall box jumps
30-60sec plank
Saturday
Hildy
100-calorie row
75 reps, 20kg /15kg barbell thrusters
50 pull-ups
75 wall-ball shots using a 9/6kg ball
100-calorie row
Sunday
Base Conditioning
Base Strength – Upper body
