Programming W/C 02/10/2017

 In Crossfit Workouts
Monday 02/10/2017
Warm up

 

 3x
10 goblet box squat
10 ring rows
15/15 side plank
30 second samson stretch
Skill/Strength 5,5,5,5,5
box squat
WOD EMOM

Round 1

1-5 DB thrusters @25/17.5

2-15/10 calorie AD

3- 10 TTB

Round 2

1-6 DB thrusters @25/17.5

2- 17/12 calorie AD

3- 12 TTB

Round 3

1-7 DB thrusters @25/17.5

2- 19/15 calorie AD

3- 14TTB x 2

Coaches notes Strength
Building on last weeks box squats, you should now be a more familiar with the movement and can start to build to a more chalenging 5rm.Conditioning.
If you think the numbers are at the top end of what you can achieve, start round 1 with less reps. Still add reps every round but you should be able to complete every minute.

 

 

Tuesday 03/10/2017
Warm up  5 Single Arm/Single Leg KB
RDL
5 SA KB Swing
5 SA KB Cleans
5 SA KB Front Rack Squats
5 SA Strict Press
5 SA Thrusters
*All on left arm THEN all on
right arm
x2
Skill/Strength NA
WOD Working 8 on 8 off x 3 rounds for total reps
10 deadlifts @70/50
15 pull ups
20 DB push press 17.5/12.5
25 calorie row
Coaches notes Conditioning.
If you are prone to a tight back following deadlift workouts then set yourself up on blocks.

 

Wednesday 04/10/2017
Warm up  Empty BB
3 Clean Pull
3 Muscle Clean
3 High Catching Power Clean
3 Low Catching Power Clean
3 Full Clean
*add weight and repeat
Skill/Strength EMOM 8
5 touch and go power cleanOrPower clean skill work.
WOD In pairs
Row 2000m
20 power clean @70/50
150 DU
Row 1500m
30 power clean @60/40
100 wall balls
Row 1000m
40 power clean @50/30
50 burpee over bar
Coaches notes

 

Thursday 05/10/2017
WOD OLY
Warm up  1 Length High Butt Bear Crawl
20 Shoulder Taps
10 Downdog Foot Taps
1 Length Low Butt Bear Crawl
x2
Skill/Strength  5x
2 strict press + 3 push press
A) build to a heavy clean and jerk. Then 5 sets @ 80-90%

B) @90% of 1rm push press. 5x 1 push press 1 split jerk

C) Build to a 5rm Front squat.

 

WOD A) 30 on 30 off x 6 rounds per movement. Push ups

Over the box jumps

DB snatch @25/15

Alternate each movement throughout.

B) Finisher Tabata plank

 N/A
Coaches notes Strength
Strict press should be reset. Push press can be touch and go.

 

Friday 06/10/2017
Warm up
Skill/Strength  Push jerk skill work, work on cycling.

Unscored.

WOD  Every 4 mins x4 rounds
18/15 cal AB
10 push jerk @60/40
30 swings @24/16
Coaches notes

 

Saturday 07/10/2017
WOD NINJA
Warm up  8 Single Leg Glute Bridge
*each side
8 KB Suitcase Deadlifts
*eachside
15 KB Swings
x3
Skill/Strength 5,5,5,5,5
Deadlift from blocks
A)
Build to a heavy complex of
1 block snatch (below knee)
1 hang snatchThen EMOM 10 @70-80%

B)
5rm deadlift from blocks

WOD RX
12, 10, 8, 6, 4, 2 Cleans @60/40
Over the bar burpees
pull upsRX +
12, 10, 8, 6, 4, 2 Cleans @70/50
Over the bar burpees
CTB
Coaches notes

 

Sunday 08/10/2017
Warm up
Skill/Strength 4x
12 goblet squat
8-10 push ups
:30 over the bar hold
WOD “Jack”
AMRAP 20
10 push press 50/35
10 swings 24/16
10 box jumps
Coaches notes

 

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