CrossFit Program – Aerobic Base Development 2/4

CrossFit Workouts
By darren
darren

About darren

I am lucky enough to do everyday what I love. Working with motivated passionate coaches and clients who share my vision for a healthy, fit and grateful modern world. Staying abreast of best practices, implementing what I learn in my own life so that I can then teach those around me is what gets me up early on cold dark Winters mornings. I'd be keen to assist you when you are ready.
Monday 12/9
Warm up:
3 rounds with increasing weight:
  • 5 snatch grip rows + 5 snatch deadlifts + 5 hang snatch high pulls + 5 power snatches + 5 OHS
Power (EMOM x 15min):
  • Min 1-5: 2 power snatches + 2 OHS @70%
  • Min 6-10: 1 power snatch + 3 OHS @80%
  • Min 11-15: 4 OHS @90%
Strength (EMOM, alternating sides):
  • 10, 8, 6 DB single arm press (neutral grip)
Density work:
AMRAP 12min:
  • 5 unbroken dips (rings or dip bars)
  • 10 unbroken kipping pull ups (scale REPS as needed)
*Target is 7+ rounds
Tuesday 13/9
Warm up:
3 rounds:
  • 5 Cook squats + 5 Cossack squats e/s + 1x30s negative pistol e/s (focus on ABSOLUTE control)
  • 30 lateral hops over a line as fast as possible into 5m sprint
Strength (E3MOM):
  • 10, 8, 6 Back squats (increase weight 8-10% per round)
AER metabolic (80% move and breathe):
AMRAP 17min:
  • 5 burpees
  • 5 wallball
  • 5 TTB
Wednesday 14/9
Warm up:
3 rounds for maximal CONTROL:
  • 10m straight leg bear crawl (super slow, continuous movement)
  • 15-30s negative chin up or muscle up
  • 15-30s negative HSPU (scale height as needed)
AER metabolic (80-85% move and breathe):
Min 0-15 – 10min AMRAP:
  • 200m run
  • 12 thrusters (42.5/30kg)
Min 15-30 – 10min AMRAP:
  • 250/200m row
  • 9 deadlifts (102.5/70kg)
Min 30-45 – EMOM x 10:
  • 10 KBS (24/16kg)
  • 20 double unders
Thursday 15/9
Warm up:
3 rounds w/increasing weight:
  • 5 clean grip rows + 5 upright rows + 5 hip cleans + 5 front squats
  • 5 box jumps from seated position
Power (EMOM x 15):
  • Min 1-5: hip clean + hang clean + clean @55%
  • Min 6-10: hang clean + clean @65%
  • Min 11-15: 1 clean @75%
Strength (E3MOM):
  • 10, 8, 6 Front squats (@85% of Tuesday’s weights)
Recovery metabolic (50-60% effort):
EMOM x 20 (alternating):
  • 30s butterfly/kipping pull up practice
  • Shuttle run 5-10-15m
  • 2 TGU e/s
  • 30s step down box jumps
Friday 16/9
Warm up:
3 rounds:
  • 10m nose to knee walk + 5 Jefferson curls (increasing weight each round)
  • 30s single leg deadlift e/s (no weight)
  • 5 strict press + 5 push press + 5 split jerks (same bar as Jefferson curls)
Power (EMOM x 10):
  • 2 split jerks from rack @70-80%
Strength (E3MOM):
  • 10,8,6 Deadlift (41X0)
Density work for time (CAP 10min):
21-15-9:
  • Kipping HSPU
  • Power cleans (60/40kg)
*Scale to finish under 10min
Saturday 17/9
Warm up:
  • 3 rounds of: 5 pull ups + 5 push ups + 5 Cossack squats e/s
WOD:
5min AMRAP x 2 w/5min rest:
  • 25 wallball
  • 25 burpees
  • 25 cal row
5min AMRAP x 2 w/5min rest:
  • 50 double unders
  • 30 KBS (24/16kg)
  • 10 C2B pull ups or bar muscle ups

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