CrossFit Program – Aerobic Base Development 3/4

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 19/9
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 hang power snatch @75%
  • Min 6-10: 1 hang power snatch + 2 OHS @80%
  • Min 11-15: 1 power snatch @85%
Strength (EMOM, alternating sides):
  • 8,8,6,4 DB single arm press (neutral grip)
Density work:
EMOM x 15min:
  • 5 kipping pull ups
  • 10 push ups
  • 15 squats
*Scale reps to complete each round (4,8,12 or 3,6,9)
Tuesday 20/9
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):
  • 8,8,6,4 Back squats
AER metabolic (80% move and breathe):
AMRAP 20min:
  • 5 cleans (70/45kg)
  • 250m row
  • 10 deadlifts
  • 200m run
Wednesday 21/9
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 0-10 – 10-1 (6min CAP):
  • KB swings (32/20kg)
  • 20 double unders after each round
Min 10-20 – 6min AMRAP:
  • 15 SDHP (32/20kg)
  • 10 burpees over KB
Min 20-30 -10-1 (6min CAP):
  • KB swings (24/16kg)
  • Push ups
Min 30-40 – For time:
  • 1200m run (big block + small block)
Thursday 22/9
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: 3 cleans @65%
  • Min 6-10: 2 hang cleans @70%
  • Min 11-15: 1 hip clean @75%
Strength (E3MOM):
  • 8,8,6,4 Front squats (@85% of Tuesday’s weights)
Recovery metabolic (50-60% effort):
EMOM x 20 (alternating):
  • 100m run
  • 12 ring rows (30X1)
  • 50m farmer’s carry
  • 12 BW walking lunges e/s
Friday 23/9
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):
  • 1 split jerks from rack @85%
Strength (E3MOM):
  • 8,8,6,4 Deadlift (41X0)
Density work for time (CAP 10min):
18-15-12-9-6-3:
  • Unbroken wallball
  • Unbroken double unders
*Scale weight to complete unbroken.
Saturday 24/9
Warm up:
  • 3 rounds of: 5 pull ups + 5 push ups + 5 Cossack squats e/s
WOD:
8min AMRAP x 2 w/4min rest:
  • 500/450m row
  • 15 push press (50/35kg)
8min AMRAP x 2 w/4min rest:
  • 400m run
  • 15 pull ups

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