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Crossfit

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57 views2 pages

Crossfit

Uploaded by

Your mum
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Instructions: Perform these five workouts over the course of one week.

Choose your two rest days as needed. Listen to yo


Typically, athletes start the program on Monday and take off Wednesday (or Thursday) and Sunday.

You’ll repeat the workouts in Week 2, adding approximately 10 lbs to back squat and 5 lbs to shoulder presses for your stre
work. “Ideally, you can continue it for a third five-day week,” Wells says.

Day 1

Test: Establish your one-rep max for both back squat and strict shoulder press.

Strength: Back Squat


6 sets x 6 reps: Back squat @ 70% of 1 rep max back squat. Rest as needed.

Conditioning: “Jetliner Joe”


As many rounds as possible (AMRAP) in 12 minutes:

– 15 box jump-overs (24/20 inches)


– 12 toes to bar (scale: V-ups)
– 9 pullups, kipping okay (scale: TRX or ring rows)

Rest 5-10 minutes at the conclusion of the conditioning portion.

Day 2

Strength: Shoulder Press

7 sets x 5 reps: strict shoulder press @ 75% of 1-rep max back squat. Rest as needed.

Conditioning: “Blaster Blues”

EMOM (Every minute on the minute) for 7 minutes, perform 6 thrusters (95/65)

Then, repeat the following 3-minute circuit through 4 rounds, for a total of 12 minutes:

– 1 minute: As many deadlifts as possible (185/125)


– 1 minute: As many hand-release pushups as possible. Don’t lift your toes or let your quads touch the ground.
– 1 minute: As many strict hanging knees-to-elbows as possible

Rest 5-10 minutes at the conclusion of the conditioning portion.

Day 3

Strength: Barbell Rows

5 sets x 5 reps: Bentover barbell rows at 75% of max. Rest as needed.

Conditioning: “Hy Major Allen”

3 rounds: Perform as many reps as possible at each station in 1 minute; rest 1 minute after each round. Each round takes 6
for a total of 18 minutes. Pace yourself!

Stations:
– Row for calories
– Weighted lunges while holding dumbbells (25 lbs/15 lbs)
– Situps holding PVC pipe behind neck
– Dumbbell push press (25 lbs/15 lbs)
– Box jumps (24”/20″)
Day 4

Strength: Back squat

8 rounds x 4 reps: Back squat @ 80% of 1-rep max back squat

Conditioning: “Tiny Overdrive”

3 rounds, unbroken, of:


– 400-meter run
– 20 American kettlebell swings (53/35 lbs.)
– 10 pullups
– 5 burpees

Day 5

Strength: Shoulder press

10 sets x 3 reps shoulder press @ 85% of 1-rep max back squat

Conditioning: “Woodstock Lad”

Jump rope: Complete 300 single-unders (advanced athletes should do double-unders)Every minute on the minute: stop, pe
deadlifts (Rx 225/155, but scale weight as needed), and resume jumping rope.

***Time Cap: Stop at 10 minutes.

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