CrossFit Program- AER base II 2/4

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 10/10
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 4, 4, 4, max reps @80%
Strength (E3MOM):
  • Back squat (40X0) 4, 4, 4,  max reps @80%
Density work:
For time (time cap 6min):
  • 100 wallball
Rest 6min EXACTLY
For time (time cap 6min):
  • 30 muscle ups, or 30 kipping pull ups + 30 ring dips
*Record total time or completed reps in time cap.
Tuesday 11/10
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: 1 hip snatch + hang snatch + snatch @70-75%
  • Round 6-10: 1 Snatch + 2 OHS @85%
Strength (E3MOM):
  • Deadlift 4, 4, 4,  max reps @80%
MAP 1 AER metabolic (85% effort – should be able to maintain reps/power):
EMOM x 20 (alternating):
  • 12 pull ups
  • 12 thrusters (50/35kg)
  • 15 KBS (24/16kg)
  • 40 double unders
*Record TOTAL reps
Wednesday 12/10
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:
  • 500m row
  • 20 step down box jumps
+
Rest 5min
+
Every 5min x 3:
  • 600m run (Hillsong block)
*Maintain pace each round
Thursday 13/10
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) 4, 4, 4, max@80%
  • DB one arm row e/s 8, 8, 8, 8
Recovery metabolic (50-60% effort):
20min slow and continuous:
  • 60s AD
  • 3 TGU’s e/s unbroken
  • 200m light run
  • 60s straight arm plank hold
  • 60s bar or ring hang
Friday 14/10
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: Power clean + hang clean + 2 jerks @70%
  • Round 6-10: Clean pull + clean + front squat + jerk @85%
Strength (E3MOM):
  • Ratchet front squat (30X0) 4, 4, 4, max @80%
Short, hard, fast (time CAP 7min):
21-15-9:
  • Deadlift (102.5/70kg)
  • HSPU
Saturday 15/10
Warm up:
  • 3 rounds of: 5 pull ups + 5 push ups + 5 Cossack squats e/s
Sprint work:
E3MOM x 3 rounds:
  • 15s ALL OUT AD
Strength:
E3MOM x 3 rounds:
  • 20m HEAVY sled push (should take no less than 25s)
AER metabolic (80-85% effort):
Min 0-8 – 3 rounds:
  • 15 wallball
  • 15 burpees
Min 8-16 – 5min AMRAP:
  • 12 DB snatches (L) (22.5/15kg)
  • 12 BW squats
  • 12 DB snatches (R)
  • 12 BW squats
Min 16-24 – 5min AMRAP:
  • 150 double unders
  • Max distance farmer’s carry (32/24kg) in remaining time

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