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Weekly CrossFit Programme: 19th – 25th June

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Week 5

Warm Up

A

B

Monday

x3
0:30 On
0:10 Off
Bridge ups
AB/Row
Dip support (box)
Plank
A1.
Deadlift:
4×4-6 at 2111 rest 1:00 

A2.
Dips:
4×4-6 at 2111 rest 1:00

 

Or

 

 

A2.
Decline DB bench press:
3×6-88 at 2111 rest 1:00

ME
x4
20 KBS
0:30 Wall facing handstand hold/FLR
40 DUs
0:15-0:25 Tuck L sit
*UNBROKEN and for quality*

Tuesday

x2
Partner 1: 200m Run
Partner 2: Lunge + Stretch
Swap
Partner 1: 12 Hollow rocks
Partner 2: Ring row hold
A.
Sandbag squat:
4×4-6 at 2111 rest 3:00 

B.
SA DB Row:

4×5-7 at 2011 rest 1:00 between sides

ME
x4
1:00 On each
Prisoner step ups
Sandbag/Plate carry (unbroken)
Pull up/Chin up/Ring row hold
DB Side plank (0:30 L/0:30 R)

Wednesday

x3
1:00 On
0:30 Off
DU practice
Landline row (30s each side)
A.
Ring rows:
3×12-15 at 2112 rest 2:00
Aero 80%
2:00 On
5 Wall balls
5 Sit ups
3 Burpees
2:00 Off2:00 On
AB/Row
2:00 Off
2:00 On
5 Wall balls
5 Sit ups
3 Burpees
5:00 Rest
2:00 On
AB/Row
2:00 Off
2:00 On
5 Wall balls
5 Sit ups
3 Burpees
2:00 Off
2:00 On
AB/Row

Thursday

x3
0:30 On
0:10 Off
Light banded good mornings
FLR
Laying back extensions
Banded pull aparts
A1.
Stiff leg deadlift:
4×4-6 at 2111 rest 1:00 

A2.
Bench press:
4×4-6 at 2111 rest 1:00

ME
12min AMRAP
200m Run
6 SA DB Push press each side
6 SA DB Deadlift each side
12 Russian twists

Friday

x2
0:20 Straight arm side plank (L)
0:20 Straight arm side plank (R)
0:20 Ring rows hold
0:20 Ring rows
12 Goblet squats
A1.
Back squat:
4×4-6 at 2111 rest 1:00 

 

A2.
Wide pull ups:
4×4-6 at 2121 rest 1:00

 

 

Or

 

 

A2.
Chin ups:
3×2-4 at 51A5 rest 1:00

 

 

Or

 

 

A2.
Sled rope pulls:
3x45m rest 3:00

ME
8mins
SA Farmers carry:
Build to tough 2x30m
8mins
Backward sled drag:
Build to a tough 30m

Saturday

x2
15m Duck walk
8 Squat hold + Hip raise
8 Push up down dog
200m Run
Aero 80%
2:00 On
6 Air squats
20 DUs
6 Ring rows
2:00 Off2:00 On
AB/Row
2:00 Off
2:00 On
6 Air squats
20 DUs
6 Ring rows
5:00 Rest
2:00 On
AB/Row
2:00 Off
2:00 On
6 Air squats
20 DUs
6 Ring rows
2:00 Off
2:00 On
AB/Row
B.
Sandbag carry:
2x300m

Sunday

15m Side crab walk (L)
10 Glute bridge
5 SL glute bridge each side
15m Side crab walk (R)
0:45 Kneeling banded hip flexor stretch each side
A1.
Glute bridge:
4×4-6 at 2111 rest 1:00 

A2.
Sandbag/Plate press:
4×4-6 at 2111 rest 1:00

B.
x3
6 SA Deadlift (L)
15m Carry (L)
6 SA Deadlift (R)
15m Carry (R)C1.
DB Flys:
3×15-18 at 2111 rest 0:45
C2.
Banded tricep extensions:
3×25-30 at 2111 rest 0:45