Programming W/C 09/10/2017

 In Crossfit Workouts
Monday 09/10/2017
Warm up

 

Single arm KB Front Squat
x8 each arm
Prisoner Lunges
x12 in total
Lunging Hip openers
x10 each side
x3
Skill/Strength Box Squats
5×4
WOD 150 Double unders
10 Shoulder-to-Overhead 60/40, 90/60RX+
30 Toes-to-Bar
10 Shoulder-to-Overhead 60/40, 90/60RX+
150 Double unders
Coaches notes

 

 

Tuesday 10/10/2017
Warm up  20 Shoulder Taps
Feet only wall walks
x3
Tempo Push Ups
3-1-x-1
x5
Full wall walk x3
x2
Skill/Strength HSPU Skill

EMOM 8
1. 2-6 HSPU RX+ Strict HSPU
2. 40 DU

WOD 3 Minutes on/1 minute off x3
20 Cal Row
15 Wall Balls3 Minutes on/1 minute off x3
20 Box Jumps
15 V Ups

3 Minutes on/1 minute off x3
20 Burpees
15 HSPU/DB Push Press

Coaches notes

 

Wednesday 11/10/2017
Warm up Clean Curls x8
Front rack work x10 front +
10 back
Drop cleans from full ext.
x5
Power Cleans
x5
Add Load and repeat
Skill/Strength Power Clean Tech

EMOM 10
4-6 Power Clean.

WOD 15 Power Clean 50/30
18 Chest to Bar Pull-ups
21 Calories on the bike
Rest 4
x 3
Coaches notes

 

Thursday 12/10/2017
WOD OLY
Warm up  Scapular Push Ups x10
Ring rows x8
Burpees x6
Pike Ups x4
Cossack Squat x2
x2
Skill/Strength  A1
Single arm leg supported
DB Bent over row
x8 each side
A2
FLR (Forward Leaning Rest
on rings)
x20-30 seconds
x4
A) 5x 2 block snatches

Rest 10 between reps

Working sets above 80%

B) 5×3 snatch grip strict press

C) 6×3 safety bar squat

WOD EMOM 24
1. Strict Pull Ups x10
2. Ring Dip Support x20-30sec
3.Strict TTB x10
4. Wall Walks x2-3
 N/A
Coaches notes

 

Friday 13/10/2017
Warm up  KB Swing x10
KB Weighted Hip Thrusts x10
Sumo DL high pull x10
x3
Skill/Strength Deadlift (Off blocks)
4×8
WOD 100 Wall Balls, RX+150
*Every 1 minute 5 burpees
Coaches notes

 

Saturday 14/10/2017
WOD NINJA
Warm up Wall Ball Volley Ball
Skill/Strength DB Thrusters
4×10
*light then BB build for
workout
EMOM 21

1- 3 TNG Snatch

2- 2 Hang Snatch

3- 1 Overhead Squat E

very 2 minutes x6

3x Front Squat 3 Rounds not for time

6-8 Toes to Rope *change top hand every 2 reps

4-12 Strict HSPU

1-4 Strict Ring Muscle Ups

WOD 15-12-9
Thursters 30/20
Pull Ups
REST 4 MINS
12-9-6
Thrusters 40/30
C2B Pull Ups
REST 4 MINS
9-6-3
Thrusters 50/40
Bar Muscle Ups
 21-15-9
Thursters 40/30
Pull Ups
REST 4 MINS
15-12-9
Thrusters 50/40
C2B Pull Ups
REST 4 MINS
12-9-6
Thrusters 60/50
Bar Muscle Ups
Coaches notes

 

Sunday 15/10/2017
Warm up
Skill/Strength  4x
18 alt DB bench press
No rest
10 DB ring row
No rest
1 minute plank
Rest 1:30
WOD  1 mile assault bike
100 russian twists 10/5
1km row
50 down ups
Coaches notes

 

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