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Weekly CrossFit Programme: 12th – 18th June

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Warm Up

A

B

Monday

x2
10 Push ups
10 KB swings
10 Banded pass throughs
10 Banded pull aparts
A.
Half kneeling landline press:
3×10-12 at 2111 rest 2:00
Aero 80%
x2
4min AMRAP
8 Air squats
8 Burpees (no push up)
15m SA KB Front rack carry each side3:00 Rest
4min AMRAP
AB/Row
3:00 Rest

Tuesday

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:
3×6-8 at 2111 rest 1:00A2.
Wide pull ups:
3×6-8 at 2121 rest 1:00
Or
A2.
Chin ups:
3×2-4 at 51A5 rest 1:00
Or
A2.
Ring rows:
3×12-15 at 2111 rest 1:00
ME

x3
1:00 On each
AB/Row
Panther crawl (controlled and slow)
Side plank (0:30 L/0:30 R)
Pull ups (sets of 3 max) or Ring rows (sets of 5 max)
DUs
2:00 Rest after each round

Wednesday

x2
10 Push ups
10 KB swings
10 Banded pass throughs
10 Banded pull aparts
A1.
Stiff leg deadlift:
3×6-8 at 2111 rest 1:00A2.
Bench press:
3×6-8 at 2111 rest 1:00
B1.
Wall walk + hold:
3×1:00 rest 0:45B2.
KB Swings:
3×18 PERFECT reps (technique focus) rest 0:45
B3.
Sandbag clean (to shoulder):
3×4 Challenging not max rest 0:45

Thursday

Side crab walk (L)
Glute bridge
SL glute bridge
Side crab walk (R)
Kneeling banded hip flexor stretch1
A.
Wide pull ups:
3×6-8 at 2121 rest 1:00Or

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
14 OH walking lunges
10 Plate row
6 Sit ups

2:00 Rest
3min AMRAP
AB/Row
2:00 Rest

3:00
14 OH walking lunges
10 Plate row
6 Sit ups
*5:00 Rest*
3min AMRAP
AB/Row
2:00 Rest
3:00
14 OH walking lunges
10 Plate row
6 Sit ups
2:00 Rest
3min AMRAP
AB/Row
2:00 Rest

Friday

x2
200m Run
6 Land mine row each side
6 Clam shells each side0:30 Plank
A1.
Front rack backward lunge:
3×6-8 each side at 2011 rest 0:30 between sidesA2.
BB bent over row:
3×6-8 at 2111 rest 1:00
ME
x4
12 Wall balls (2s pause at bottom)
0:45-1:00 Farmers carry
0:45-1:00 FLR

Saturday

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:
3×6-8 at 2111 rest 1:00A2.
Sandbag/Plate press:
3×6-8 at 2111 rest 1:00
B1.
Banded good mornings:
3×25-30 at 20X1 rest 1:00B2.
Push ups:
3x 0:45 Max reps rest 1:00
Rest as needed
x2
10s AB all out for cals
2:00 Rest

Sunday

x3
0:30 On
0:10 Off
Bridge ups
AB/Row
Dip support (box)
Plank
A.
Tall kneeling alternating DB press:
3×16 at 2111 rest 2:00
Aero 80%

3:00
32 DUs
16 Mountain climbers
8 KB/DB Clean + Push press

2:00 Rest
3min AMRAP
AB/Row
2:00 Rest
3:00
32 DUs
16 Mountain climbers
8 KB/DB Clean + Push press
*5:00 Rest*
3min AMRAP
AB/Row
2:00 Rest
3:00
32 DUs
16 Mountain climbers
8 KB/DB Clean + Push press
2:00 Rest
3min AMRAP
AB/Row
2:00 Res