CrossFit Program- Aerobic Base Development 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 26/9
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 (E90s x 15min – 10 rounds):
  • Round 1-5: 1 hang power snatch @80%
  • Round 6-10: 1 power snatch + OHS, increasing each set to ~90%
Strength (EMOM, alternating sides):
  • 6,4,2 DB single arm press (neutral grip)
Density work:
E3MOM x 5:
  • 15 ring dips
  • 15 pull ups
  • 15 AbMat sit ups
*Scale reps to complete each round (12,12,12 or 10,10,10)
Tuesday 27/9
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):
  • 6,4,2 Back squats
AER metabolic (80% move and breathe):
AMRAP 25min:
  • 25 wallball
  • 25 double unders
  • 25 burpees
  • 25 double unders
Wednesday 28/9
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:
  • 1500/1350m row for time
Min 10-20 – 15-12-9:
  • Power cleans (50/35kg)
  • Step ups (24”/20” box)
Min 20-30 – For time:
  • 30 deadlifts (50/35kg)
  • 30 burpees
  • 600m run
Min 30-40:
  • 1500/1350m row for time
Thursday 29/9
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 (E90s x 15min – 10 rounds):
  • Round 1-5: 1 hang clean @85%
  • Round 6-10: 1 clean @90%
Strength (E3MOM):
  • 6,4,2 Front squats (@85% of Tuesday’s weights)
Recovery metabolic (50-60% effort):
EMOM x 20 (alternating):
  • 20m bear crawl
  • 2 TGU e/s (16/8kg)
  • 45s AD easy pace
  • 10 active hangs on bar (3s hold each rep)
Friday 30/9
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 (E90s x 15min – 10 rounds):
  • Round 1-5: 1 push press + 1 split jerk @75%
  • Round 6-10: 1 split jerk @85%
Strength (E3MOM):
  • 6,4,2 Deadlift (41X0)
Density work for time (CAP 10min):
10-1:
  • Hang power snatch (50/35kg)
  • Burpees over bar
*Should be able to complete first set or two unbroken. Scale accordingly.
Saturday 1/10
Warm up:
  • 3 rounds of: 5 pull ups + 5 push ups + 5 Cossack squats e/s
Power (Every 4min x 2 each):
  • 20s max effort AD x 2
  • 30s max effort row x 2
*Record total cals over the 4 rounds
WOD:
AMRAP 20min:
  • 15 box jumps
  • 15 KBS
  • 15 burpees
  • 15 cal row
  • 15 wallball

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