CrossFit Program- AER base II 3/4

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 17/10
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 3, 3, 3, max reps @85%
Strength (E3MOM):
  • Back squat (40X0) 3, 3, 3, max reps @85%
Density work:
For time (time cap 10min):
  • 50 strict pull ups
  • 50 strict ring dips
*Break them up any way you want. Record time or total reps.
Rest 5min EXACTLY
For time (time cap 5min):
  • 50 TTB
*Record total time or completed reps in time cap.
Tuesday 18/10
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 power snatch + snatch  @75-80%
  • Round 6-10: 1 hang snatch @85-90%
Strength (E3MOM):
  • Deadlift 3, 3, 3, max reps @85%
MAP 2 AER metabolic (85% effort – should be able to maintain reps/power):
E2MOM x 8:
  • 30s row (cal)
  • 30s burpees
*Record TOTAL rep
Wednesday 19/10
Warm up:
3 rounds for maximal CONTROL:
  • 10m spiderman crawl
  • 15-30s frogstand/advanced frogstand
  • 7 shoulder circles each way during bar hang
MAP 4 AER metabolic (80-85% move and breathe):
Every 4min x 5:
  • 200m run
  • 15m KB OH walking lunge (32/20kg) – only one KB
  • 15 Russian KBS
+
Rest 5min
+
Every 4min x 4:
  • 2min row for metres
*Maintain pace each round
Thursday 20/10
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) 3, 3, 3, max reps @85%
  • DB one arm row e/s 6, 6, 6, 6
Recovery metabolic (50-60% effort):
20min slow and continuous:
  • 400m light run
  • 10 OH squats (as narrow grip as possible)
  • 60s single skips
  • 5 KB windmills e/s
  • 30s wall facing handstands or back bridge
Friday 21/10
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: 3 clean pulls + clean + jerk @80%
  • Round 6-10: 1 clean and jerk @85-90%
Strength (E3MOM):
  • Ratchet front squat (30X0) 3, 3, 3, max reps @85%
Short, hard, fast (time CAP 8min):
15-12-9:
  • Hang squat clean (60/42.5kg)
  • Ring dips
Saturday 22/10
Warm up:
  • 3 rounds of: 5 pull ups + 5 push ups + 5 Cossack squats e/s
Strength:
  • TGU 3x2e/s, increasing weight each set
Sprint work:
E4MOM x 3 rounds:
  • 40s ALL OUT row
AER metabolic (80-85% effort):
Min 0-15 – 3 rounds (10min cap):
  • 400m run
  • 21 KBS
  • 12 pull ups
Min 15-30 – 3 rounds (10min cap):
  • 400m run
  • 15 push ups
  • 9 deadlifts (102.5/70kg)

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