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The Progamm

This document provides a workout plan consisting of several exercises divided into sections. The front squat section involves building up to a heavy lift while maintaining good form, followed by sets of lighter front squats every 45 seconds. The power clean section builds up to a heavy double, then does sets of singles aiming to go every 60 seconds while maintaining clean technique. The crossfit section does a complex of front squats, runs and box jumps, choosing a tempo that allows continuous movement between exercises. Accessory and gymnastics skill sections involve exercises like back extensions, arch rocks, TTB kicks and holds for quality. The gymnastics conditioning section does circuits of burpees, TTBs, and power snatches with rest periods in

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245 views1 page

The Progamm

This document provides a workout plan consisting of several exercises divided into sections. The front squat section involves building up to a heavy lift while maintaining good form, followed by sets of lighter front squats every 45 seconds. The power clean section builds up to a heavy double, then does sets of singles aiming to go every 60 seconds while maintaining clean technique. The crossfit section does a complex of front squats, runs and box jumps, choosing a tempo that allows continuous movement between exercises. Accessory and gymnastics skill sections involve exercises like back extensions, arch rocks, TTB kicks and holds for quality. The gymnastics conditioning section does circuits of burpees, TTBs, and power snatches with rest periods in

Uploaded by

FernandaPeña
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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Front Squat

1. Build to a heavy one and a half. This shouldn’t be a max lift close to your 1RM but a heavy
lift with the focus on maintaining good posture and getting the bounce out of the bottom.
2. Every 45 sec x 6: 1 FS @80% of today’s heavy (normal squat).

Power Clean (TnG)


1. Build to a heavy double.
2. Keep the weight and do 5 x 1. Aim to go every 60 seconds. *Keep it technically clean in the
heavy double.

CrossFit
10 – 8 – 6 – 4 – 2 reps for time of:
Front squat @50% of today’s complex (from floor)
In between each set: 200m Run (ideally assault runner) + 10 Box jump overs 24/20in
***The goal is to practise movement efficiency and pacing. Choose a tempo that allows you to go straight into the box jump
overs and then transition to the squats without rest. Try to push the speed at the end.

Accessory
For quality
50 GHD Back extensions
50 Arch rocks
2 min Weighted reverse plank on boxes Video.

Gymnastics Skill Development


3 rounds for quality
1. 10 TTB kicks Video + 5 Kip to 90 degree + 5 straight leg TTB
2. 10 sec Knee to chest hold + 5 Knee to chest + 5 scooping TTB
Focus on keeping your legs together and straight (squeeze something between your legs) and make sure you maintain tension in
the arch position.
3. 6 x 10 sec on – 30 sec off for max reps
First 3 rounds: straight leg TTB
Second 3 rounds: scooping TTB.
Repeated from last week but with decreased time window. Today we want you to fight for speed of reps.

Gymnastic Conditioning
For total time:
3 rounds of:
10 DB facing burpees (2 foot take off)
20 TTB
5 min Rest, then
3 rounds of:
10 TTB
20 Alt DB power snatches 1 x 22.5/15kg 5
5 min Rest, then:
100m HSW
*Focus on maintaining the speed on the burpees over the rounds. For the TTB and power cleans break up the sets
smart from the beginning if needed. For the TTB, use straight leg in the first round and scooping in the second
round. Choose what’s more efficient for you in the third round. Obviously we had the 100m HSW last week, this will
give you a good baseline to try to beat that time.

Accessory
Accumulate 100 Bent over row
*Every 10 reps change between barbell and DBs.
Choose a weight that you can easily do unbroken each round and don’t have to rest excessively between sets.

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