Block 2 – Week 1

Posted on 4th February by Scott. No Comments

Multiple other training programs available for members – Body Composition Training, Strength Training, and Field Sport Training. Contact Xi Xia if you want to pursue these training programs.

Monday Priority 1

Warm Up
1) Jump Rope – 2 min
2) 3 rounds:
1 min Double Under practice
5/5 Sampson Lunges
10 Bootstrapper Squats

WOD
Block 2; week 1
CP Stamina, Lactic Endurance

A. Alternate EMOM for 20 min:
odd mins- 2 Squat Cleans @85%1RM
even mins- 5 Burpees AFAP

B. For time, all out:
25 Thrusters 95/63lbs
Row 300m

Recovery
Row, ride, run at easy pace in time remaining

Tuesday Priority 3 or Make Up Monday

Warm Up
1) your choice – 4 min

WOD
Custom Goals Training
+
Aerobic power
AMRAP in 10 min:
15 Sumo DL High Pulls 75/53lbs
30 Double Unders
+
Side Planks: 3 x 30 sec/side, no rest b/t sides; 30 sec rest b/t sets
(as a group)

Recovery
3 min-
60 Toe Raises on Wall – 20 each:fwd, inward, outward
Death Stretch

Wednesday Priority 2

Warm Up
1) Your chioce – 3 min
2) Squat Seq
3) Pistol practice

WOD
Strength, strength endurance, aerobic power

A. Front Squat: 3 x 4,3,2 Rest 3 min
+
20-15-10-5 rep rounds:
Deadlift 95/65lb
Hang Power Clean 95/65lb
Push Jerk 95/65lb

Recovery
3 min-
Down dog/cobra/ITB side stretch

Thursday
Make Up Day

Friday Priority 1

Warm Up
1) your choice- 4 min

WOD
Custom Goals Training
+
Strength, aerobic power
A1. Deadlift: 3 x 5 @21X1, rest 90 sec
A2. Press: 3 x 5 @21X1, rest 90 sec
+
AMRAP in 8 min:
1 Deadlift 155/105lbs
1 Pullup
2 Deadlifts
2 Pullups
3 Deadlifts
3 Pullups
etc…

Recovery
4 min-
Spinal Rock variations x 30
Table Press x 10 @1114 tempo

Saturday

Warm Up
1) Run Seq
2) Squat Seq + Pole Squat

WOD
Strength, mixed aerobic/strength endurance

A. Thruster: work up to a heavy single
+
For time:
135/95 pound Thruster – 15 reps each
Run 200 meters together once complete
95/65 pound Thruster – 20 reps each
Run 400 meters together once complete
65/45 pound Thruster – 30 reps each
Run 800 meters together once complete

Recovery
5 min-
60 steps each – blade, instep and heel walks
Active Hamstring




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