CrossFit

Lawrence

6-Week

Program

#1

Purpose:  To strengthen the members of CFL while decreasing their distance run times.

Goals:

  1. 1.            Increase Back Squat 3 Rep Max
  2. 2.            Increase Floor Press 3 Rep Max
  3. 3.            Increase Number of Strict Pull-ups
  4. 4.            Develop Proper Snatch Form
  5. 5.            Decrease 2.6 Mile Run Time

 

 

Monday W-1

Mobility:

Banded Hammy Floss

Warm Up: 

Air Squats 3×15

Hollow Rocks 3×15

Strength:

Find Barbell Back Squat 3 Rep Max

Met-Con:

3 Rounds for Time

10 Stiff Leg Toe to Bar

20 Sit-ups

Run 200 Meters

Mobility:

Barbell Smash the Quads

Dessert:

Overhead Squat 6×6 @ 70% of 1RM

Dumbbell Flies 3×10

Barbell Curls 4×8

Tuesday W-1

Mobility:

Triceps Smash

Warm Up:

Row 500 M

20 Wall Ball

20 Back Extensions over a Medicine Ball

20 Inch Worms

Skill:

20 Minutes to perform the best full snatch possible

Met-Con:

1000 M Row

Mobility:

Banded Bully Shoulder Stretch

Dessert:

Overhead Squat 7×5 @ 75% of 1rm

Pendlay Rows 5×5

Hammy Curls 3X15

Max Distance Handstand Walk

Wednesday W-1

Mobility:

Forearm Smash

Warm-up:

15 Push-ups

200 M Run

10 Push-ups

200 M Run

5 Push-ups

200 M Run

Strength:

Find Floor Press 3 Rep Max

Met-Con:

50 Burpees for Time

Mobility:

Softball on Chest

Dessert:

Behind the Neck Press 15,10,8,6

DB Raises, Front,Side,Rear 4×8

Thursday W-1

Mobility:

Medial Deltoid Smash

Warm-up:

10x through the Agility Ladder

Row 500 M

20 Burpees

Skill:

Pose Running Drills

Met-Con:

2.6 Mile Run

(Garage door to 23rd St. Bridge and back)

Mobility:

Hammy Floss

Dessert:

30 Hollow Rocks

30 GHD Sit-ups

30 Hollow Rocks

Overhead Squat 8×4 @ 80% of 1RM

Friday W-1

Mobility:

Lat Smash

Warm-up:

Burgerner Warm-up

Strength:

Find Max Set of Strict Pull-ups

Met-Con:

“Fran”

21-15-9

Thrusters #95/65

Pull-ups

Mobility:

Ab Smash

Dessert:

OHS 10×3 @ 85% of 1rm

Monday W-2

Mobility:

Couch Stretch

Warm Up:    

Air Squats 3×20

Hollow Rocks 3×20

Strength:

5×5+ Barbell Back Squat

Met-Con:

20 Jumping Lunges

20 Push-ups

20 Pull-ups

20 Jumping Lunges

20 Burpees

Mobility:

Barbell Smash the Quads

Dessert:

Overhead Squat 6×6 @ 70% of 1RM

30 DB Clusters

Tuesday W-2

Mobility:

Trap Smash

Warm Up:

EMOTM 10 Minutes

4 T2B

4 Clapping Push-ups

4 Hollow Rocks

Skill:

Snatch Grip DL 8×3

Met-Con:

For Time

50 Sotts Press

Mobility:

1st Rib Mobility

Dessert:

Overhead Squat 7×5 @ 75% of 1rm

8 Trips with the Sled

Wednesday W-2

Mobility:

Middle/Rear Delt Smash

Warm-up:

3 Rounds of Cindy

Row 500 M

Strength:

Floor Press 5×5+

Met-Con:

21-15-9

Wall-Ball

K2E

Mobility:

Barbell on Adductor

Dessert:

Hammy Curls 3×15

Glute Ham Raises 3×15

Thursday W-2

Mobility:

Roll Out Feet

Warm-up:

10 Minutes of Yoga

Skill:

Banded Sprints

(10 Each Person)

Met-Con:

100 Hollow Rocks for Time

*6 kips on the bar every break

Mobility:

Smash Abs

Dessert:

Tabata Hand Stands

8×4 OHS @ 80%

Friday W-2

Mobility:

Hammy Smash

Warm-up:

Tag or Row 500 M and do 30 WallBall

Strength:

Weighted Pull-ups

5×5+

Met-Con:

“Diane”

21-15-9

Deadlift #225/155

HSPU

Mobility:

Hammy Floss

Dessert:

OHS 10×3 @ 85% of 1rm

Monday W-3

Mobility:

Calf Smash

Warm Up:    

Air Squats Therapy 3×25

Hollow Rocks 3×25

Strength:

5×3+ Barbell Back Squat

Work up to 3RM

Max out reps on last set

Met-Con:

For Time

40 Box Jumps w/ Stepdown

40 Sit-ups

400 Meter Run

40 Sit-ups

40 Box Jumps w/ Stepdown

Mobility:

Couch Stretch

Tuesday W-3

Mobility:

Banded Pigeon

Warm Up:

Row 500 M

3×10 Wallball

3×10 Burpees

Skill:

EMOTM 10 Minutes

5 OHS

5 Sotts Press

5 Supermans

Met-Con:

4x400m w/ 30 sec rest

Mobility:

Banded Shoulder/Ankle

Dessert:

Barbell Rows 4×12

OHS 7X5 @ 75%

Wednesday W-3

Mobility:

Psoas Smash

Warm-up:

Shoulder Dances

Burgerner Warm-Up

20 Burpees

Strength:

5×3+ Floor Press

Met-Con:

9 Minute AMRAP

10 T2B

20 Barbell Thrusters

Mobility:

VooDoo Quads

Dessert:

Stiff Leg DL 5×8 (Light)

Good Mornings 5×8 (Light)

Climb for 10 minutes

Thursday W-3

Mobility:

Hammy Smash

Warm-up:

EMOTM 10 Minutes

5 K2E

5 Clapping Push-ups

5 Russian Twists (each side)

Skill:

15 full Snatch from each position

Strength:

1-1-1-1-1 Snatch Grip DL

Mobility:

T-Spine Mash-Out

Dessert:

3 Rounds

5 Muscle Ups

3 HSPU

1 Bar Muscle Up

Friday W-3

Mobility:

Lower Lat Smash w/ plate on chest

Warm-up:

Crab Soccer

Or

4 Min AMRAP

2 Inchworms

3 Burpees

4 Samson Lunges

Strength:

5×3+ Weighted Pull ups

*C2B Preferred

*Wide Grip

*No Kip

Met-Con:

“FGB”

3 5 Minute Rds w/ a 1 Minute Break for Reps

Wallball

Calorie Row

Box Jump (20/24)

SDHP (#75)

Push Press (#75)

Mobility:

Bicep/Front Shoulder Smash

Dessert:

Climb for 20 Minutes in a vest

OHS 10×3 @ 85% + 10

Monday W-4

Mobility:

Ball on TFL

-Fetal Position Works Best

Warm-up:

Air Squat Therapy 3×25

Hollow Rocks 3×25

Strength:

5-3-1 Back Squat

Met-Con:

For Time

800 m Run

20 Burpee Pull-ups

400 m Run

10 Burpee Pull-ups

Mobility:

Banded Ankle Stretch

Dessert:

Incline DB Press 15,10,8,6,6

T-Bar Row 15,10,8,6,6

Barbell Curls 4×12

Skull Crushers 4×12

OHS 6×6 @ 70% + 15

Tuesday W-4

Mobility:

Adductor Smash

Warm-up:

Row 500 m

Partner Med Ball tosses

Strength:

Snatch Grip Pause DL 8×3

Skill:

EMOTM 15 Minutes

2 Pressing Snatch Balance

3 Burpees

Mobility:

Rear Delt Smash

Dessert:

Hammy Curls 15,13,11,9,7,5

Leg Extensions 14,12,10,8,6,4

Back Extensions 3×10

OHS 7×5 @ 75% + 15

Wednesday W-4

Mobility:

Inner Quad Smash

Warm-up:

25 Push-ups

200 m Run

15 Push-ups

200 m Run

5 Push-ups

Strength:

5-3-1 Floor Press

Met-Con:

11 Minute AMRAP

12 OH Walking Lunges (total) (#45/25)

10 Sit-ups

8 Ground to Overhead (#45/25)

Mobility:

Lacross Ball behind the back

Dessert: 6 Trips with the sled.

Thursday W-4

Mobility:

Ankle VooDoo Floss

Warm-up:

Burgerner Warm-up

Skill:

EMOTM 20 Minutes

1 Hang Power Snatch

1 OHS

1 Behind the neck Split Jerk

WOD:

3 Rounds for Time

400 M Run

5 1 handed OHS (#45/25) (each arm)

Mobility:

Forearm Smash

Dessert:

Bench Press 3×20

Bent Over Row 3×20

Friday W-4

Mobility:

Banded Couch Stretch

Warm-up:

3 Rounds

5 Samson Lunge each leg

5 Inch Worms

10 Pressing Snatch Balance (pvc)

Strength:

5-3-1 Weighted Pull ups

*C2B Preferred

*Wide Grip

*No Kip

WOD:

“Grace”

For Time

30 Ground to Overhead (#135/95)

Mobility:

Medial Delt Smash

Monday W-5

Mobility:

Banded Ankle Stretch

Warm Up:

3 Rounds

10 Wallball

200 M Run

10 Sit-ups

Strength:

4×8 @ 65% Barbell Back Squat

Met-Con:

5 Rounds of Cindy for Time

5 pull-ups

10 push-ups

15 Squats

Mobility:

Banded Couch Stretch

Tuesday W-5

Mobility:

Pec Minor Smash

Warm Up:

Burgerner Warm-up

Skill:

20 Minutes of Full Snatch Work

WOD

“Griff”

800 M Run Forward

400 M Run Backward

800 M Run Forward

400 M Backward

Mobility:

Calf Smash

Dessert:

Barbell Rows 4×12

OHS 7X5 @ 65%

Wednesday W-5

Mobility:

Lat Smash

Warm-up:

Tin Soldiers

High Knees

Butt Kicks

Arm Circles

Strength:

DumbBell JM Press 3×15

Barbell Curls 3×15

Met-Con:

Buddy Carry around the Block

Mobility:

Ab Smash

Dessert:

50 K2E

50 Sit-ups

50 Reverse Sit-ups

Thursday W-5

Mobility:

Foot Mobility

Warm-up:

21-15-9

Barbell Thrusters

Jumping Pull-ups

Skill:

Broad Jump Max

WOD:

For Time

50 K2E

50 Supermans

800 M Run

Mobility:

Quad Smash Out

Dessert:

Prowler Push 6 Time

Friday W-5

Mobility:

Hand Smashing

Warm-up:

Instructors Choice

WOD:

“Isabel”

30 Snatch for Time

(#135/95)

Mobility:

Quad Smash

Monday W-6

Mobility:

Banded Hammy Floss

Warm Up:    

Air Squats 3×15

Hollow Rocks 3×15

Strength:

Find Barbell Back Squat 3 Rep Max

Met-Con:

3 Rounds for Time

10 Stiff Leg Toe to Bar

20 Sit-ups

Run 200 Meters

Mobility:

Barbell Smash the Quads

Dessert:

Overhead Squat 6×6 @ 70% of 1RM

Dumbbell Flies 3×10

Barbell Curls 4×8

Tuesday W-6

Mobility:

Triceps Smash

Warm Up:

Row 500 M

20 Wall Ball

20 Back Extensions over a Medicine Ball

20 Inch Worms

Skill:

20 Minutes to perform the best full snatch possible

Met-Con:

1000 M Row

Mobility:

Banded Bully Shoulder Stretch

Dessert:

Overhead Squat 7×5 @ 75% of 1rm

Pendlay Rows 5×5

Hammy Curls 3X15

Max Distance Handstand Walk

Wednesday W-6

Mobility:

Forearm Smash

Warm-up:

15 Push-ups

200 M Run

10 Push-ups

200 M Run

5 Push-ups

200 M Run

Strength:

Find Floor Press 3 Rep Max

Met-Con:

50 Burpees for Time

Mobility:

Softball on Chest

Dessert:

Behind the Neck Press 15,10,8,6

DB Raises, Front,Side,Rear 4×8

 

Thursday W-6

Mobility:

Medial Deltoid Smash

Warm-up:

10x through the Agility Ladder

Row 500 M

20 Burpees

Skill:

Pose Running Drills

Met-Con:

2.6 Mile Run

(Garage door to 23rd St. Bridge and back)

Mobility:

Hammy Floss

Dessert:

30 Hollow Rocks

30 GHD Sit-ups

Overhead Squat 8×4 @ 80% of 1RM

Friday W-6

Mobility:

Lat Smash

Warm-up:

Burgerner Warm-up

Strength:

Find Max Set of Strict Pull-ups

Met-Con:

“Fran”

21-15-9

Thrusters #95/65

Pull-ups

Mobility:

Ab Smash

Dessert:

OHS 10×3 @ 85% of 1rm

 

 

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