Justin Mahan - CF Portsmouth
"Don't ever, ever, believe anyone who tells you that you can just get by, by doing the easiest thing possible. Because there's always somebody behind you who really wants to do what you're doing. And they're going to work harder than you if you're not working hard"
monday
A. SqT Clean Thruster + Push Jerk ; build to heavy single in 15-18 min
B. 15-10-5 of Unbroken muscle ups
^ scale this per athlete as well. 12-9-6 , 10-6-2 etc. Athlete according. Test between onviously to hit the sets. Other athletes can hit 15 AFAP, 20, 25 , 30 etc. Athlete specific
Ie; work bigger sets of muscle ups and repeating sets taxed. Learn yourself!
C. 500m row x 6; rest 2:30 @80% efforts today
D. 3x20 weighted sit-ups
E. Reverse hyper 3x15 @50% of Ur 1RM backsquat
tuesday:
A. Power Snatch x 2 + OHS x 2; EMOM x 8 min @65%-70%
B. Deadlift 5 x 3 @75-80% ascending
C. amrap 10 @80%
10 Shoulder to Overhead (115/83)
10 Pullups
10 box jumps (24/20) step down
D. 20 alt KB Turkish Get ups; light and stability focus
E. 3 x (x) strict T2B
F. Weighted Back Ext 3 x 15
wed:
A. Back SqT - 3 x 3 across @ 80%; rest 2 min between
B. 30 min on Rower
:30 on hard
:30 on easy
C. Pendlay Row 5x5 ascending
D. side Planks 4 x 1 min each side ; back and forth
E. weighted plank 4 x 1 min weighted
***feel Free to Add our Performance based "12 days of Christmas" to your daily programming and have some fun...
1 clean and jerk (225/148)
2 muscle ups
3 box jump (40/30)
4 strict HSPU
5 KB SqT cleans (53/35)*double
6 burpees
7 Wall Balls (30/20) to target
8 cal Assault Bike
9 cal Row
10 front rack walking lunge (alt - 155/108)
11 c2b pullups
12 front squats (155/108)
thursday: X mas , rest
friday:
A. 21-15-9
t2b
burpee touch
cal AB
B. 10 min on bike
:30 on @80%
:30 on @50%
C. DB SA Row 8-10 reps x 4 sets
D. 10 min of Scap Recovery Work
saturday:
Competition Training - join us at CrossFit Free at 10a for a huge day and fun for all. Invite your friends!
sunday: Rest
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