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Weekly CrossFit Programme: 24th – 30th July

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Week 3

Warm Up

Strength / Skill

Conditioning

Monday

x3
0:15 Tuck L-sit
10 FLR heel raises each leg
10 Push ups
A.
Press
8,8,7,7 at 2011

 

 

 

A2.
Seated leg raised
3×10 each side
Rest 2:00

ME
x4
0:45 On
0:15 Off
Landmine press (3s ecc)
Landmine press (3s ecc)
Planks (weighted if possible)
DUs

Tuesday

x2
3 Donkey kick each side 2s hold at top of each rep
3 SA raise each side 2s hold at top of each rep
3 Bird dog each side 2s hold at top of each rep
10 BB RDL
8 calf raises toes in, forward and out
A.
Sumo deadlift:
6,6,5,5 at 30X1
Aero 80%
x3
4:00
Row/AB
4:00 Rest 

*Record RPM/cal per Hour and total cals for each round in session notes*

Wednesday

Lateral lower
x4
0:20 On
0:20 Off
Chin up/ring row hold
Med ball lateral box step overs each side
AB/Row
A1.
Rope climb/hold:
4×0:30 Rest 1:30 

A2.
DB Side plank:
3×0:30-0:40 each side

 

 

B1.
Backward alternating lunge (DBs by side):
1:00, 1:00, 45s, 45s at 2011 rest 1:30

 

 

B2.
Mixed grip pull ups:
4×3.3 at 2112 rest 1:00
Switch grip after first three reps

ME
x3
0:40 On
0:20 Off
DB Bicep curls at 2011
KB Pull overs at 3111
Banded pull aparts at 2121

Thursday

x3
4 Inch worms
6 1/2 Kneeling KB bottom up press each side
8 SA horizontal banded pulls each side
A.
Wall facing handstand hold:
4×0:30 rest 2:00-3:00
Assault bike

x3
0:10
Peak wattage
1:30 Rest

Rest as needed

 

 

ME
10min
8 Supinated ring rows
8 Laying leg raises
30m SA Farmers carry each side (KB)
8 Arch rocks/back extensions

Friday

x2
Wrist mob
5 High hang muscle cleans
5 Front squat
5 High hang cleans
5 Hang cleans
5 Cleans
A1.
Front Squat
8,8,7,7 at 2011 rest 1:00 

A2.
Bent Over Row
4×6-8 at 2121 rest 0:30 between sides 2:00 after set

Aero 80%
12min
200m Run
10 KB Swings
6 Sit ups
4 Push ups*Workout should have good flow and you should be constantly moving. Scale appropriately*

Saturday

x4
200m Run
8 Scap dressions
4 Sandbag cleans
A.
Front rack yoke carry
Build to tough 30m rest as needed between*Switch to back rack if you are not able to hold front rack* 

 

 

B.
Sled lat pulls
3x30m
Partner push back rest 2:00

 

 

 

C.
Sandbag carry
200m
400m
Rest as needed between efforts

Sunday

Partner
x4
1:00 Row/AB
Round 1 – 2x 0:20 KB Swings
Round 2 – Heel/toe walk
Round 3 – Plank
Round 4 – DUs/Skipping
Aero 80%
7min AMRAP
6 SAKB Clean + Press each side
14 Air squats
22 DUs5:00 Rest

 

 

7min AMRAP
AB/Row

 

 

 

5:00 Rest

 

 

 

7min AMRAP
6 Burpees
14 Prisoner step ups
22 Russian twist (light and unbroken)