Programming W/C 16/10/2017

 In Crossfit Workouts
Monday 16/10/2017
Warm up

 

WOD prep
Skill/Strength NA
WOD AMRAP 40
1km row
30 burpee box jumps
1 mile assault bike
30 single DB cleans 25/15Thanks to coach Gilly for this one.
Coaches notes  Scoring-
Every 100m = 1 rep on the rower
Every .1 of a mile = 1 rep on the bikeWave 2 starts on minute 6.

 

 

Tuesday 17/10/2017
Warm up KB Single Arm Reverse Lunge x8 each side
Single Arm KB Strict Press x8 each side
Burpees x8
x3
Skill/Strength A1
Back Rack Reverse Lunges
x20
Rest 2mins
x4B1
Half Kneeling Single Arm KB
Press
x8 each arm
Rest 1min
x4
WOD 18-15-12-9-6
Calorie Row
Burpee Over Rower
*8 minute time cap
Coaches notes  2 Waves

 

Wednesday 18/10/2017
Warm up Fraction Plate
Bent Over Y and T Raise
x6
*1xY + 1xX = 1RepHollow Hold x 20 seconds
x4
Skill/Strength A1 BB Bent Over Row x10

A2 LSit Hold x20 Seconds

Rest as Needed x4

WOD 24 Minute EMOM
1.Chin Over Bar Hold x30 sec
2.Bottom Of Dip Hold x30sec
3.Dragon Flag x2
4.Strict HSPU x8
Coaches notes  Stay consistant throughout.
Scale reps/time to something
you can sustain.

 

Thursday 19/10/2017
WOD OLY
Warm up Push Press Skill
x5 Mins
Skill/Strength A1
Strict Press + Push Press
6+2-4
Rest 90 Seconds
x4
x20-30 seconds
x4
WOD 4 Minutes On/4 Minutes Off
20/15 Cal AB
20 WallBalls 9/7
20 Toes to Bar
Remaining Time:
Max Effort Burpees
Coaches notes

 

Friday 20/10/2017
Warm up BB Jefferson Curl x8

Romanian Deadlift Technique
Work x3min

BB Tempo RDL 4-1-1-1 x8
Lying Back Extention x8
x2

Skill/Strength A1
Romanian Deadlift (3-1-3-1)
x8
Rest 2mins
x4B1
Tabata Hollow Rocks
WOD For Time:

40 Calorie Row

30 Burpees

20 Box Jumps

10 DB Thrusters

30 Burpees

20 Box jumps

10 DB Thrusters

20 Box Jumps

10 DB Thrusters

Coaches notes  *if time capped, score is 20
minutes plus 1 second per
missed rep

 

Saturday 21/10/2017
WOD NINJA
Warm up Clean and Jerk Technique
and BB Cycling
Skill/Strength EMOM 8
2-4 Clean and Jerks
*Build Weight
A1 Build to a daily single: Power Clean and Jerk

A1.1 @80% of A1, 1x Power Clean + 1 Clean + 1 Jerk x4

B1 Every 2 minutes x6

4 Front Squats

Gymnstics Conditioning:

40 seconds on + 40 seconds off x3 (12 minutes total)

BMU

HSPU

TTB

WOD In Pairs:
75 Calorie AB
30 Clean and Jerks @60/40
100 Burpees
75 Calorie Row
60 DB Snatch @30/20
100 Burpees
75 Calorie AB
In Pairs:
75 Calorie AB
30 Clean and Jerks @60/40
100 Burpees
75 Calorie Row
30 DB Snatch @30/20
100 Burpees
75 Calorie AB
Coaches notes

 

Sunday 22/10/2017
Warm up
Skill/Strength
WOD
Coaches notes

 

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