Elite Fitness Strength II: Training by Tom D'Arcy-Smith in TrainHeroic

TDS Training

CrossFit
Coach
Tom D'Arcy-Smith

Bringing it all together...

Phase II is here and it's time to lift big and push your fitness. During this 6-week program, you will work up through the gears before a test week in week 6.


Features
5 sessions per week
Must use TrainHeroic app to view and log training
Program Training
sample week banner image
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Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1

A

Snatch + Hang Snatch

4 x 1.1 @ 80 %

B

Back Squat

3 x 3.3.2 @ 80 %

C

Overhead Press

4 x 2.2.2 @ 85 %

D1

Kipping Handstand Push-Up

5 x 0:30

D2

Kipping Pull-Up

5 x 0:30

D3

GHD Sit-Up

5 x 0:30

Monday
Week 1 Day 2

A

Muscle Up Drills

1 x 10:00

B

Power Snatch

10, 7, 5, 3 @ 45, 60, 70, 80 %

Circuit

C

30 Min EMOM @ 70% Pace 1. 8 Thrusters @ 45/30kg 2. 8-15 Burpees 3. 20-40 Double Unders 4. 12-20 DB Snatch @ 22.5/15kg 5. Rest Pick a rep range and stick to it. Rest each round should be approx 15 seconds.

Tuesday
Week 1 Day 3

A

Power Snatch

5 x 2 @ 70 %

B

Power Clean + Push Jerk

5 x 2 @ 70 %

C

Deadlift

3 x 3.3.2 @ 80 %

D1

Turkish Get Up

4 x 5

D2

1-Arm DB Row

4 x 10

E1

Close Grip Push-Up

3 x 12

E2

V-Ups

3 x 10

Thursday
Week 1 Day 5

A

Clean & Jerk

5 x 2 @ 80 %

B

Front Squat

4 x 2.2.2 @ 85 %

C

Push Press

4 x 2.2.2 @ 85 %

D1

Ring Dips

5 x 0:30

D2

Toes to Bar

5 x 0:30

D3

Double Under

5 x 0:30

Friday
Week 1 Day 6

A

Handstand Walk

1 x 10:00

B

Power Clean + Push Jerk

10, 7, 5, 3 @ 45, 60, 70, 80 %

Circuit

C

30 Min EMOM @ 70% Pace 1. 10-15 KB Swings (American) @32/24kg 2. 10-15 Single Arm Alternating Devil's Press @22.5/15kg 3. 6-12 Heavy Wall Balls @12/9kg 4. 6-12 Parallel Ring Rows (Feet on box, body parallel to floor) 5. Rest Pick a rep range and stick to it. Rest each round should be approx 15 seconds.

Elite Fitness Strength II