Monday

All percentages for Wendler’s 5/3/1 program are based on a Training Max (TM), which is 90% of your actual 1RM.  So the percentages below are 65, 75 and 85% of your TM

 

A)

Strict Press

 

65% x 5

75% x 5

85% x 5+

 

B)

Bench Press

5 x 10 @ 50% (level 2 60%)

Curls (shock but its ok Jim Wendler says Crossfitters can do them too!)

3-5 x 10

 

OR

 

5 rounds for time

10 shoulder to overhead 50/35kg

10 bar facing burpees

100m run

 

Tuesday

 

A)

Weighted pull ups

5-5-5-5-5

 

B)

21-15-9

KB swings 24/16kg  (comp/level 2 scale up)

Wall balls

400m run after each round

 

Wednesday

 

A)

Deadlift

65% x 5

75% x 5

85% x 5+

 

B)

Back squat

5x10 @ 50% (level 2 60%)

Ab wheel rollouts

3-5 x 10

 

OR

 

3 x 30s work/30s rest per station with 1 min additional rest between each

Row

Jumping lunges

Plank

 

Thursday

Clean technique practice followed by,

20 min AMRAP 

7 power cleans 60/40 (level 2 70/50)

7 burpees

200m run

 

Friday

 

A)

Bench press

 

65% x 5

75% x 5

85% x 5+

 

B)

Strict press

5x10 @ 50% (level 2 60%)

Bent over row

3 x 10

 

OR

 

7 min AMRAP

7 burpee box jumps

7 V-ups

7 dips (scaled to push ups)

 

Saturday

 

In pairs - one athlete working at a time but both completing the number of reps shown

 

10 sprawls

20 box jump overs

30 DB push press 20/15kg

40 renegade rows “ “ - left + right arm = 1 rep

50 wall balls 9/7kg

60 double unders

70 down ups

80 KB sumo deadlift high pull 24/16kg

90 russian twists - left & right = 1 rep

100 walking lunge steps

 

(SPRAWLS - start chest to floor one side of a floor mat, push up into a push up/plank position and walk on hands and feet across the width of the mat, finish chest to floor on the other side of the mat  = 1 rep.  No rep if an athlete starts or finishes inside the edge of the mat)

 

Comp Group

 

A)

Strength:

 

Overhead Squat 4-3-2-1

Front Squat 4-3-2-1

Back Squat 4-3-2-1

 

This is a 12 set strength session - once you start there is no more warming up between movements.  The goal is to increase the weight on every set.

 

B)

Conditioning:

3 rounds for time

500m row

400m run

rest 3 mins

 

C)

WOD

British Championships Qualifier 1



 

Comment