Programming w/c 3 Oct 2016

02 Oct

Level 2: CrossFit

Monday
For next month you’ll find an EMOM each Monday. Starting off with one that feels heavy with power cleans and front squats. An increasing rep scheme as the EMOM continues (conditioning focus).

Tuesday
Sneaky benchmark test today with ‘Annie’ (sit ups and double-unders) to be capped at 10 minutes before proceeding on to workout 2 with wall balls and runs (benchmark/conditioning focus).

Wednesday
Heavy day with deadlifts. Heavy 5, heavy 3 and heavy single (strength focus).

Thursday
A one rounder, in and out stye workout. Working up in reps and then back down. Three movements: toes-to-bar, kettlebell swings and push press with a 20 minute cap (conditioning focus).

Friday
A nasty couplet to be completed within four minutes, rest what’s left, then a minute of gymnastic strength. And that’s just one round – there’s 5 in total (conditioning/gymnastic strength focus).

Saturday
Saturday team workout working in threes to complete as many reps as possible, first with thruster (barbell cannot touch the floor), then kettlebell farmer’s carry (they also cannot touch the floor).

Sunday
Chipper to round off the week. Expect this one to take over 30 minutes with 9 different movements or variations.

Gymnastic Strength for CrossFit

Monday
Muscle up progressions
Toes-to-bar strength
Push up strength endurance

Friday
Muscle up progressions
Ring dip strength
Inverted burpee EMOM

Olympic Weightlifting Club

Monday
Snatch and Clean & Jerk

Wednesday
Clean & Jerk

Saturday
Snatch

Powerlifting Club

Tuesday
Retesting

Thursday
Retesting

Saturday
Competition

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