CrossFit Program- AER base II 4/4

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 24/10
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@80%, 4@85%, 3@90%
Strength (E3MOM):
  • Back squat (40X0) 5@80%, 4@85%, 3@90%
Density work:
20min AMRAP:
  • 3 squat cleans (80/55kg)
  • 3 strict pull ups (24kg/BW)
Good = 10+ rounds, Excellent = 20+ rounds
*Scale weight for a MINIMUM of 10 rounds
Tuesday 25/10
Warm up:
3 rounds w/increasing weight:
  • 5 hang snatch high pulls + 5 hang power snatches + 5 pressing snatch balance
Power (E2MOM – 5 rounds):
  • 1 snatch @90% (should be tough each round but no misses)
Strength (E3MOM):
  • Deadlift 5@80%, 4@85%, 3@90%
MAP 2 AER metabolic (85% effort – should be able to maintain reps/power):
E2MOM x 9 (alternating):
  • 60s AD
  • 60s wallball
  • 60s double unders
*Record TOTAL reps

Wednesday 26/10

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 7:
  • 7 push press (45/30kg)
  • 7 burpees
  • 7 thrusters
  • 7 burpees
  • 7 hang power cleans

 

Thursday 27/10
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@80%, 4@85%, 3@90%
  • DB one arm row e/s 10, 8, 6 (heavier than the previous 3 weeks)
Recovery metabolic (50-60% effort):
20min slow and continuous:
  • 300m row
  • 25m e/s single arm KB OH carry
  • 20m straight leg bear crawl
  • 15 prone weighted dislocates (2.5/1.25kg)
Friday 28/10
Warm up:
3 rounds w/increasing weight:
  • 5 clean deadlifts + 5 hang clean high pulls + 5 strict press + 5 jerks
Power (E2MOM – 5 rounds):
  • 1 clean and jerk @ 90% – hard but no misses
Strength (E3MOM):
  • Ratchet front squat (30X0) 5@80%, 4@85%, 3@90%
Short, hard, fast:
AMRAP 5min:
  • Ground to overhead (60/42.5kg)
  • Every time you break, 5 burpees over bar

 

Saturday 29/10
Warm up:
  • 3 rounds of: 5 pull ups + 5 push ups + 5 Cossack squats e/s
Sprint work:
E3MOM x 3:
  • 5 FAST burpees + 15m sprint
Strength (in pairs):
E2MOM x 5:
  • 2 barbell carry as heavy as possible (one end of each barbell in each hand) x 30m
AER metabolic (80-85% effort):
20min AMRAP in pairs (can break the reps any way you want):
  • 1000m row
  • 50 burpees
  • 70 KBS (24/16kg)

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