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Weekly CrossFit Programme: 5th-11th June

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Warm Up

A

B

Monday

x3
10 Push ups
10 KB swings
10 Banded pass throughs
10 Banded pull aparts
A1.
Stiff leg deadlift:
3×6-8 at 2111 rest 1:00

A2.
Bench press:
3×6-8 at 2111 rest 1:00

ME

12min AMRAP
6 Strict TTB
0:40-1:00 FLR (rings or floor)
6 SA KB Swings each side
30 DUs
12 Push ups

Tuesday

x3
1:00 On
0:30 Off
FLR
Row/AB
A.
Half kneeling landline press:
3×10-12 at 2111 rest 2:00
Aero 80%

x2

x2
0:30
Gym shuttles
0:30
4 GTOH (plate)
4 Prisoner step ups
0:30
Gym shuttles
0:30
4 GTOH (plate)
4 Prisoner step ups

3:00 Rest

4min AMRAP
AB/Row
3:00 Rest

Wednesday

x3
200m Run
6 Land mine row each side
6 Clam shells each side
A1.
Front rack backward lunge:
3×6-8 each side at 2011 rest 0:30 between sides

A2.
BB bent over row:
3×6-8 at 2111 rest 1:00

ME
x3
25 Goblet squats
3.3.2 Pull ups/20 Ring rows
20Sit ups

Rest as needed

10s AB all out for cals

Thursday

Side crab walk (L)
Glute bridge
SL glute bridge
Side crab walk (R)
Kneeling banded hip flexor stretch1
A1.
Glute bridge:
3×6-8 at 2111 rest 1:00

A2.
Sandbag/Plate press:
3×6-8 at 2111 rest 1:00

ME
Partner
x3
0:45 on each
Row or AB / Rest
SA KB/DB Press / Wall squat
SA KB/DB Cleans / Plank

Friday

x3
1:00 On
0:30 Off
DU practice
Landline row (30s each side)
A.
Wide pull ups:
3×6-8 at 2121 rest 1:00

Or

A.
Chin ups:
3×2-4 at 51A5 rest 1:00

Or

A.
Ring rows:
3×12-15 at 2111 rest 1:00

Aero 80%

3:00
400m Run
AMRAP
Down ups

2:00 Rest

3min AMRAP
AB/Row

2:00 Rest

3:00
400m Run
AMRAP
Down ups

*5:00 Rest*

3min AMRAP
AB/Row

2:00 Rest

3:00
400m Run
AMRAP
Down ups

2:00 Rest

3min AMRAP
AB/Row

2:00 Rest

Saturday

x3
0:15 Star plank/Clam shell hold each side
4 Sandbag cleans
8 Landmine rows at 3121
A.
Sandbag squat:
3×6-8 at 2111 rest 3:00

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

ME
12min AMRAP
30 Alt Walking lunges
0:45 DB Sinde plank
12 Sup ring row 2012
0:45 DB Sinde plank

Sunday

x3
0:30 On
0:10 Off
Bridge ups
AB/Row
Dip support (box)
Plank
A1.
Deadlift:
3×6-8 at 2111 rest 1:00

A2.
Dips:
3×6-8 at 2111 rest 1:00

Or

A2.
Decline DB bench press:
3×8-10 at 2111 rest 1:00

ME
x4
0:45 On
0:15 On
KB/DB Snatch
DUs
Elevator push ups