WEEKLY PROGRAM

19 December Monday

Strength

Dubai Fitness Championship

Event 2

Clean Complex
Clean + Front Squat + Jerk

*Work up to a heavy single for this complex! Try to get 3-4 tough sets with your last one being your heaviest!

Conditioning

Event 4

For Time:

20 Strict Handstand Push Ups
12 Kettlebell Snatch Right Arm 70/53#
12 Kettlebell Snatch Left Arm 70/53#
18 Box Jump Overs 30/24”
16 Strict Handstand Push Ups
12 Kettlebell Snatch Right Arm 70/53#
12 Kettlebell Snatch Left Arm 70/53#
18 Box Jump Overs 30/24”
12 Strict Handstand Push Ups
12 Kettlebell Snatch Right Arm 70/53#
12 Kettlebell Snatch Left Arm 70/53#
18 Box Jump Overs 30/24”

Time Cap. 15 min
Strength Accessory

10-10-10-10
Dumbell strict press
3-6-9-12-15
Strict Pull Ups

 

20 December Tuesday

Strength

Back Squat
6 x 2 reps @ 85% (Make these heavy and try to move the bar quick on the way up each rep!)

Conditioning

Dubai Fitness Championship

Event 3

For Time

1-2-3-4-5-6-7-8-9-10
Ring Muscle Ups (Unbroken)
10m Handstand Walk Before each set of Muscle ups

Time cap. 25 min.
Core work

4×15 Hollow rock
4×20 sec. L-sit Hold

 

21 December Wednesday

Strength

Deadlifts

5 x 10 Reps 120 – 70

*Start a new set every 90 seconds

Conditioning

Dubai Fitness Championship

Event 8

For Time

50 Dumbell Burpee Ground to Overhead 45/25#
50 Chest to Bar Pull Ups

Time cap.15 min.
Gymnastic strength work

4 Rounds

20 GHD sit ups
20 GHD Reverse hyperextentions

 

22 December Thursday

Strength

Every Two Minutes for 5 Sets

Snatch Complex % 85 for 1 rm (Squat Snatch + Hang Squat snatch + Overhead Squat )

Conditioning

For Time

50 Calorie Row. Assault Bike
10 Overhead Squats 70/40 Kg
100 Double Unders
50 Toes to Bar
100 Double Unders
10 Overhead Squats 70/40 Kg

Time cap. 15 min.
Strength Accessory

4 Rounds

15 Dumbell strict press
25 Bar Dips

 

23 December Friday

Conditioning

For Time,

2-4-6-8-10
Thrusters 60-30
1-2-3-4-5
Rope Climbs 4m

cap. 10 min.
*Rest 5 minutes

3-6-9-12-15
Burpee Over Bar (Not facing bar)
5-5-5-5-5
Power Clean 80-40

cap. 10 min.
*Rest 5 minutes

20m Walking Lunge 70-40

Then,

5 Rounds

30 Double Unders
5 Bar Muscle Ups

Then,
30 Dumbell Burpee Box Step Overs 60-50cm- 20-10 kg

cap. 15 min.

 

24 December Saturday

Conditioning

For Time

30 wall ball 9-7
21 Power Snatch  40-30
20 toes to bar
30 Wall Ball
15 Power Snatch 50-35
20 Toes to bar
30 Wall ball
9 Power Snatch 60-40
20 toes to bar

Time cap. 20 minutes
Strength Accessory

4 Rounds

15 Dumbell bench Press 65-35 Lbs
5 Rope Climbs

 

25 December Sunday

Rest Day …

 

 

 

Logo_footer   
     © 2016 Copyright | CrossFit Back Street
Web Tasarım Ankara