Programming W/C 22/05/2017

 In Crossfit Workouts

 

Monday 22/5/2017
Warm up Hips and BB
Skill/Strength A. Power Clean w/ 1sec pause at the knee; 4×1.1.1.1.1; rest 15sec; rest 2mins

*no misses, working on positoning of first pull, heavy throughout

WOD 1min Row

Rest 30sec

1min Burpee

Rest 30sec

1min med ball clean @9/6kg

Rest 2mins

x 3

Coaches notes

 

Tuesday 23/5/2017
Warm up UB
Skill/Strength A1. Push Press w/pause in dip + Push Press; 4×2+3-5; rest 90sec

*working on vertical dip and positoning in dip
A2. False Grip Ring Rows @21X1; 4×10; rest 90sec

WOD EMOM 20mins

1. 6-8 CTB or 2-4 Bar MU

2. 12/10 kcal AB

3. 8 Alt DB Squat Snatch @12.5/20kg

4. 20sec hanging L-Hold

5. 10 Clap Push Ups

Coaches notes

 

Wednesday 24/5/2017
Warm up Squat
Skill/Strength A. Double KB Front Squats @30X0; 4×10; rest 2mins
WOD 30min running clock

100 DUs
Rest 2mins
3RFT

20 Wall Balls

10 Burpees
Rest 2mins
20 Peoplemakers @12.5/20kg
Rest 2mins
3RFT

20 Box Jumps @24/20

10 Lunges
Rest 2mins
100 DUs
*score is total time with rest,

Coaches notes

 

Thursday 25/5/2017
WOD OLY
Warm up Hips and glutes 3x

20 single arm front rack walking lunge

20 birdogs
10×1 burpee into max effort broad jump

Focus on landing in a stable position.

Skill/Strength A. Sumo Deadlift @3010; 10/10/8/8/6; rest 2mins A) Every 2 minutes x 7 rounds 1 hang clean pull 1 hang clean B) 5 front squats @70% Rest 60 1 front squat @75% Rest 60 5 front squats @70% Rest 60 1 front squat @80% Rest 60 5 front squats @70% Rest 60 1 front squat @85% C) 3-5x 1 split jerk to knee touch 1 split jerk Rest 90
WOD FT

100/80 Kcal Row

80 KBS @24/16kg

60 Med ball OH Lunges @9/6kg

40 Push Ups

20 TTB

*fastest rowers first, coaches time cap people as needed

Coaches notes

 

Friday 26/5/2017
Warm up UB pressing
Skill/Strength A. Bench Press @31X1; 5/5/5/3/3/3; rest 2mins
EMOM 6mins30sec HSPU tech work OR 2 Wall Walks
WOD Every 5mins

500/400m Row

ME strict press @~50/40% BW

x 3
*pick a weight you can do 10+reps

Coaches notes

 

Saturday 27/5/2017
WOD NINJA
Warm up UB Pulling and squat
Skill/Strength A1. Supinated BB Bent Over Row @3111; 4×10; rest 60sec
A2. Single Arm KB Wall Squat Holds; 4x30sec; rest 60sec*switch arms halfway
A) 5×3 snatch (personal variation) B) Wendler back squat Between sets 1 strict muscle up 2-6 transitions 4-6 strict dips C) Every 2 minutes x 4 6 kipping HSPU
WOD In pairs AMRAP 20
Alternating movements each round

10 hang power cleans 60/40

15 bar jumping burpees

20 wall balls

5 minutes work 1 minute rest x 4

Round 1

AMRAP

5 power snatches 60/40 10/8 calorie assault bike
Round 2

AMRAP

5 power cleans @70/50 10 UB wall balls
Round 3

AMRAP

5 deadlifts @100/65 10 bar jumping burpees
Round 4

AMRAP

5 CTB

10 box jumps

5 TTB

10 box jumps
SCORE IS TOTAL REPS!

Coaches notes

 

Sunday 28/5/2017
Warm up A)

EMOM 12

1- Row 200

2- 2 lengths bear crawl

3- 30 double unders 50 single skips

Skill/Strength A)

4x

8 RDL

Rest 30

8-10 dips/push ups

Rest 30

1 minute double under practise

Rest 60

WOD 21-15-9

Front squats @50/35

CTB pull ups

50 double unders between rounds
Scale to regular pull ups, or ring rows.

Coaches notes

 

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