Programming W/C 27/11/2017

 In Crossfit Workouts
Monday 27/11/2017
Warm up

 

Skill/Strength A1
Front Squat
6x2B1
Feet Elevated Ring Rows
3×10
WOD EMOM 18
1- 12/10 Cal Row
2- 10 C2B Pull Ups
3- 8 Handstand PushUps
Coaches notes Again, trying to increase the point of failure or where we need to break sets up. There is a time and place in worouts where it is beneficial to break sets up (eg 10 C2B into 5 quick sets of 2). Today I want you to choose a number you can maintain unbroken for the 6 rounds.

 

Tuesday 28/11/2017
Warm up
Skill/Strength A1
Bottom of Dip Swinging Back Kick
4x4B1
Ring to Sternum Pull Ups
(3-1-X-1)
5×5
 WOD “Elizabeth”
21-15-9
Full Cleans @60/40
Ring Dips
Coaches notes Time to test out or front squat strength and kipping ring dips with a clasic benchmark workout featuring both of the focus movements from this cycle.

 

Wednesday 29/11/2017
Warm up
Skill/Strength A1
Close Grip Bench Press
6x4A2
FLR On Rings
6×20 seconds
WOD In Pairs for Time:
150 Wall Balls 9/7
125 Box Jump Overs
100 Cal Bike
75 Pull Ups
50 Burpee Over Bar
25 Power Snatch @60/40
Coaches notes

 

Thursday 30/11/2017
WOD OLY
Warm up
Skill/Strength A1
Clean and Jerk
x6B1
Clean Pulls
5×1

C1
Back Squat
2×2 4×1

WOD 40 Minute AMRAP
2km Run
50 Walking Prisoner Lunges
1km Row
50 KB Swings
1 Mile AB
50 Push Ups
Coaches notes YOU MUST WALK FROM THE GYM TO THE GATE. I know its annoying but it is the only way we can include running in the progrmming so if you behave we may be able to feature it more. If the coach catches anyone running between the gym and gate, they will stop the workout and do a 40 minute AMRAP of turkish getups.

 

Friday 31/11/2017
Warm up  Weekly TTB Drill
Kipping Toes To Rings
4×8
Skill/Strength A1
Double KB Swing x20
Double KB Front Rack Walking Lunges x20
Double KB Hip Thrusts x20
x3
WOD 25 Minute AMRAP
Odd Rounds:
500m Row
12 TTB
12 BurpeesEven Rounds:
30 Cal Bike
12 TTB
12 Burpees
Coaches notes Scale MU to 10 Pull ups + 10 Dips

 

Saturday 31/11/2017
WOD NINJA
Warm up
Skill/Strength A1
Build to a Daily SnatchA1.1
@ 80%
EMOM 20
*Every missed rep, 10 Burpees at the end of EMOM
*Missed rep is, bar drop, step forward or back

Gymnastics Conditioning
90 seconds on/90 seconds off
20 Cal Row
Remaining time ME Muscle Ups
x4

WOD
Coaches notes

 

Sunday 01/12/2017
Warm up
Skill/Strength
WOD
Coaches notes

 

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