CrossFit Program- AER base II 1/4

CrossFit Workouts
By Dan
Dan

About Dan

I’m one of our resident Exercise Physiologists, and also an accredited Strength and Conditioning Coach, Personal Trainer and Level 1 Weightlifting Instructor. Outside of the gym, I tend to go in search of good food and great coffee. And yes, Dan’s Shoulder Stretch is mine.
Monday 3/10
Warm up:
2 rounds with increasing DB weight:
  • 5 single arm press e/s + 5 single arm push press e/s + 5 single arm push jerks e/s
2 rounds with a barbell if possible (challenge your mobility):
  • 5 paused back squats + 5 side to side squats + 5 jump squats
Strength (E3MOM):
  • Push press 5, 5, 5, max reps @75%
Strength (E3MOM):
  • Back squat (40X0) 5, 5, 5, max reps @75%
Density work:
For time (time cap 8min):
  • 50 strict HSPU (scale height as necessary)
Rest 4min EXACTLY
For time (time cap 8min):
  • 50 strict pull ups
*Record total time or completed reps in time cap.
Tuesday 4/10
Warm up:
3 rounds w/increasing weight:
  • 5 hang snatch high pulls + 5 hang power snatches + 5 pressing snatch balance
Power (E90s x 15min – 10 rounds):
  • Round 1-5: 3 snatches + 3 OHS @70%
  • Round 6-10: 2 hang snatches @80-85% (don’t drop bar)
Strength (E3MOM):
  • Deadlift 5, 5, 5, max reps at 75%
MAP 1 AER metabolic (85% effort – should be able to maintain reps/power):
EMOM x 15:
  • AD 30s (cals)
  • 30s KBS (32/20kg)
  • 30s Burpees
*Record TOTAL reps
Wednesday 5/10
Warm up:
3 rounds for maximal CONTROL:
  • 10m spiderman crawl
  • 15-30s frogstand/advanced frogstand
  • 7 shoulder circles each way during bar hang
MAP 5 AER metabolic (80-85% move and breathe):
Every 5min x 4:
  • 13 cal row
  • 13 thrusters (30/20kg)
  • 13 burpees
  • 13 pull ups
  • 100m run
+
Rest 5min
+
Every 5min x 3:
  • Row 750/650m
*Maintain pace each round
Thursday 6/10
Warm up:
3 rounds:
  • 5 weighted dislocates + 5 weighted extensions
  • 20s chin up hold + 20s bottom of push up hold
Strength (E2MOM, alternating):
  • CGBP (40X0) 5, 5, 5, max@75%
  • DB one arm row e/s 10,10,10,10
Recovery metabolic (50-60% effort):
4-5 rounds in your own time (allow 25min):
  • 400m light run
  • 50m farmer’s carry
  • 100 skips (alternating feet if possible)
  • 30s OH KB hold
  • 20m straight leg bear crawl

Friday 7/10

Warm up:
3 rounds w/increasing weight:
  • 5 clean deadlifts + 5 hang clean high pulls + 5 strict press + 5 jerks
Power (E90s x 15min – 10 rounds):
  • Round 1-5: Hang clean + clean + front squat + jerk @70%
  • Round 6-10: 2 cleans + 1 jerk @80%
Strength (E3MOM):
  • Ratchet front squat (30X0) 5, 5, 5, max @75%
Short, hard, fast (time CAP 7min):
3 rounds:
  • 5 power cleans (80/55kg)
  • 10 ring dips
  • 25 double unders
Saturday 8/10
Warm up:
  • 3 rounds of: 5 pull ups + 5 push ups + 5 Cossack squats e/s
Strength:
  • TGU 3x3e/s, increasing weight each set
Sprint work:
E2MOM x 5 rounds:
  • 7 fast burpees + 5-10-15m shuttle sprint
AER metabolic (80-85% effort):
Every 6min x 5:
  • 500m row
  • 15 push press (45/30kg)
  • 15 slamball (15/9kg)

  None