Programming W/C 20/11/2017

 In Crossfit Workouts
Monday 20/11/2017
Warm up

 

Skill/Strength A1
Front Squat
5×6
*2 Second Pause in bottom positionB1
Supinated Ring Rows (4-1-x-1)
4×8
WOD Working 60sec on/60 sec off
12/10 Cal AB
Remaining time row for Calories
*Row until you reach 60 Cal
24 Minute Time Cap
Coaches notes Choose a rep range which allows you to go unbroken. Building gymnastic skill and endurance under fatigue. Treat this as a ‘For Quality’ workout. I know for some of you it would be ‘quicker’ during a ‘workout’ to break the C2B up but I want to work endurance on this exercise.

 

Tuesday 21/11/2017
Warm up
Skill/Strength A1
Bench Press
6x3A2
Palof Press
4×10 eachside
 WOD “The Marty” For Time:
50 Medball Cleans
50 Medball PushPress
50 Wall Balls
50 Medball Situps
50 Medball OH Lunges
*RX+ 50 Medball OH Squats + Medball Bearhug Lunge instead of OH
@9/7
Coaches notes Add 50 Medball Overhead Squats on the end for RX+ and do bearhug lunges instead of OH. If depth and overhead position is an issue, finish with lunges.

 

Wednesday 22/11/2017
Warm up  Weekly TTB Drill
Ball Up (Tuck Lever)
VS
Straight Leg TTB
Skill/Strength A1
Choose EitherA) 100 TTB (12 Minute Cap)
*every drop 30 Double UndersB) 12 Minute EMOM
Odd- 15 TTB In no more than 2 sets
Even- 8 BurpeesC) 12 Minute EMOM
Odd- 8 Kipping Knee Raise + Kick Out
Even- 10-15 Air Squats

B1
Double KB Overhead Carry
4×1 Length

WOD 6 Minute AMRAP
15 Box Jumps
15 S2OH @60/40
Rest 2 Minutes
6 Minute AMRAP
10 Burpees
10 Power Clean @60/40
Rest 2 Minutes
6 Minute AMRAP
5 Burpee Box Jumps Overs
5 Power Snatch @60/40
Coaches notes 2 ways to attack this workout:
Be strategic and break up the reps to maintain consistancy
OR
Push it and test your limits. If it falls apart, it falls apart. Atleast you would know your limits.

 

Thursday 23/11/2017
WOD OLY
Warm up
Skill/Strength A1
Hang Clean + Clean
x4B1
Jerk From Rack
5x2C1
Back Squat
2×3 2×2 2×1
WOD 40 Minute AMRAP
2000 metre row
40 DB Box Step Overs
40 KB Swings
40 Push Ups
40 Cal Bike
Coaches notes Pick a pace and stick at it. 40 Minutes of moving.

 

Friday 24/11/2017
Warm up
Skill/Strength A1
Bottom of Dip Swinging Front Kip
4x4B1
15-12-9-6-3
Unbroken Ring Dips
*Rest as needed to ensure unbroken
*If break on the first set, stop.

OR

Every 90 Seconds x8
8-10 Ring Dip

OR

Foot Assisted Ring Dip
(3-1-X-1)
6×8

C1
Banded Good Mornings
4×12

WOD 3 Rounds for Time:
100 DU
10 DB Down Ups
8 Bar Muscle Ups
Coaches notes Scale MU to 10 Pull ups + 10 Dips

 

Saturday 25/11/2017
WOD NINJA
Warm up
Skill/Strength A1
Every 2 Minutes x10
1 Power Snatch + 1 Hang SnatchA1.1
@ 120% of 1RM
1 Snatch Pulls
x4B1
Back Squat
6x4Gymnastics Conditioning
HSPU
15/12/9/6/3
50 DU
Rest as needed between rounds
*Must be unbroken so choose a rep range you can sustain with a slight decrese in reps.

 

WOD “Kalsu”
100 Thrusters @40/30
RX+ 60/40
*At the top of every minute,
5 Burpees
*Start with 5 Burpees
“Kalsu”
100 Thrusters @40/30
RX+ 60/40
*At the top of every minute,
5 Burpees
*Start with 5 Burpees
Coaches notes

 

Sunday 26/11/2017
Warm up
Skill/Strength
WOD
Coaches notes

 

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