Programming W/C 23/10/2017

 In Crossfit Workouts
Monday 23/10/2017
Warm up

 

CLOSED
Skill/Strength CLOSED
WOD CLOSED
Coaches notes

 

 

Tuesday 24/10/2017
Warm up CLOSED
Skill/Strength CLOSED
CLOSED
Coaches notes

 

Wednesday 25/10/2017
Warm up Downdog Ankle Taps x10
Push Up x8
Hollow Hold x15 Sec
Arch x15 Sec
x3
Skill/Strength A1
Strict Press + Push Press
4+2-4
Rest 90 Seconds
x4

B1
Tabata Alternating
Hollow/Arch Rocks

WOD 0-5 Minutes
AMRAP
DB Thrusters x10
Burpees x10
5-10 Minutes
30/20/10
Air Squats
Sit Ups
10-15 Minutes AMRAP
Double Unders x50
Push Ups x15
15-20 Minutes
30/20/10
Wall Ball
Box Jumps
Coaches notes Score is total reps completed

 

Thursday 26/10/2017
WOD OLY
Warm up Ring Rows x10
Sit Ups x10
Lunge with Twist x12
x3
Skill/Strength A1
Double DB Bent Over Row
(3-1-x-1)
x8

A2
Hanging L-Sit
x20 Seconds
Rest as needed

x4

WOD EMOM 24
1. Top Dip Support x15sec
into Eccentric Dip 5 Sec into
Bottom Dip Support x15sec

2. Deficit Strict HSPU x6-8

3. Flase Grip Ring Pull Up x8

4. TTB Around the World x8

Coaches notes  1. Scale to alternating top/bottom foot assisted support (alternate each round)
2. Scale to No deficit strict OR Box pike HSPU OR Standing DB Press
3. Scale to alternating rounds False grip dead hangx20 seconds and Strict pull ups or ring rows
4. Scale to strict TTB or VUps

 

Friday 27/10/2017
Warm up Single DB Overhead Lunges x10
Alternating Shoulder Taps x20
x3
Skill/Strength A1
Front Rack Reverse Lunges
x16

Rest 30 Seconds

A2
Double KB Alternating
Shoulder Press
x10

Rest 2 Minutes

x4

WOD For Time:
1km/800m Row
50 Wall Balls
40 Double Unders
30 DB Hang Power Clean
40 Double Unders
50 Wall Balls
50/40 Cal AB
Coaches notes Time Cap 25 mins
If capped, score is 25 minutes plus 1 second per missed rep

 

Saturday 28/10/2017
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 Clean and Jerk inside 10 Mins (Any Form)
A1.1
@80% of A1 1 Clean + 2 Jerks (Any form)
x4

B1
Every 2 Minutes x6
5 Front Squats

Gymnastics Conditioning
40 seconds on/30 seconds off x3 (12 minutes)
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
Inside 30 Minutes: Groups of 3
75 Wall Balls
50 TTB
200 DU
50 OH Squats (Record time)
STRAIGHT INTO : 5km Row
Coaches notes  Getting a gauge of numbers for the SID finals with the C+J.

Most peoples limiter will be the Jerk so extra work here.

Building on the Gymnastics conditioning from last week. Try and hit similar numbers with less rest.

Modified SID workout. All work at the same time.

 

Sunday 29/10/2017
Warm up
Skill/Strength
WOD
Coaches notes

 

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