Programming W/C 06/11/2017

 In Crossfit Workouts
Monday 06/11/2017
Warm up

 

Skill/Strength A1
Front Squat (3-1-X-1)
4×10

B1
Ring Face Pulls
3×8

WOD Minute 0-8
50 Box Jump Overs
50 Pull Ups
50 Alt DB Snatch
Minute 8-16
50 Alt DB Snatch
50 Pull Ups
50 Box Jump Overs
Coaches notes Continuing to build horizontal pulling stength to aid vertical pulling movments. Scale numbers for WOD if needed.

 

 

Tuesday 07/11/2017
Warm up
Skill/Strength
 WOD 17Minute
75 Wall Balls
55 Double Unders
35 Hang Power Cleans 60/40
RX+ 80/55
AMRAP HSPU
Coaches notes

 

Wednesday 08/11/2017
Warm up Weekly TTB Drill
Hollow/Arch
Tabata Alternating
Skill/Strength A1 EMOM 10 Choose Either A) 8 TTB B) 6-8 Kipping Knee Raise + TTB C) 6-8 Kipping Knee Raise D) 6-8 Toes to Dumbells B1 Double KB Front Rack Carry 4×1 Length
WOD 21-18-15-9
DB Thrusters
DB Deadlifts
Coaches notes Building TTB Endurance and skill over the next 4 weeks

 

Thursday 09/11/2017
WOD OLY
Warm up
Skill/Strength A1
Death By Power Clean (10min) @60%

B1
Double Under Skill

OR

Flight Simulator DU (6Min)
10-20-30-40-50-40-30-20-10
*Must be unbroken

 A1
Hang Clean + Clean + Jerk
x6

B1
Clean Pulls
4×3

C1
Back Squat
2×5 2×4 2×3

WOD EMOM 20
1- Hollow Rock x30 seconds
2- Hanging Leg Up and Overs x10
3- Wall Walk x3
4- False Grip Dead Hang x20 seconds
Coaches notes Still getting some clean work in as well as a midline foccused EMOM. Been some tough workouts this week so good to bring in a less conditioning based session.

 

Friday 10/11/2017
Warm up
Skill/Strength A1
Bottom of Dip Knee Ups
4×4

B1
Kipping Ring Dip
4×8-10

OR

Foot Assisted Ring Dip
(3-1-X-1)
4×8

C1
DB Floor Press
2×10

WOD Assault Bike
30 Seconds On/30 Seconds Off
x6
Rest 6 Mins
x3
Coaches notes Building on ring dip strength and beginning to add some kipping technique

 

Saturday 11/11/2017
WOD NINJA
Warm up
Skill/Strength  Modified “Small”
3 Rounds for Time
Row 1000m/800m
50 Burpees
50 Box Jumps
25 Cal AB/18
WOD Modified “Small”
3 Rounds for Time
Row 1000m/800m
50 Burpees
50 Box Jumps
25 Cal AB/18
 Modified “Small”
3 Rounds for Time
Row 1000m
50 Burpees
50 Box Jumps
25 Cal AB
Coaches notes  Hero wod to kick off the weekend and the new cycle.
Time cap 40 mins
 With TTB and ring dip focus for main group, the next 4 weeks will build on some MU and HSPU under fatique

 

Sunday 12/11/2017
Warm up
Skill/Strength
WOD  30 Minute AMRAP
10 Cal Bike
10 Slam Ball
10 Step Ups @20/15
10 Push Ups
10 Air Squats
10 Cal Row
*Add 2 reps each round
Coaches notes  *If road block, move to the next exercise and back track. Keep moving for 30 mins.

 

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