Programming W/C 25/09/2017

 In Crossfit Workouts
Monday 25/09/2017
Warm up

 

Skill/Strength 5,5,5,5,5
close grip bench pressRest 30

5,5,5,5,5
Ring pull ups

Rest 60

WOD 4x
Relaying between pairs
1 length farmers carry
10 DB push press @20/15
20 sit ups
Coaches notes  Working some alternative movements for a few weeks, utilising different grips, stances and grip widths for our strength work will change the stress on our joints and target different areas. Scale the pull ups to rings rows.

 

 

Tuesday 26/09/2017
Warm up
Skill/Strength 6 minute EMOM
Either power clean skill work or barbell cycling and touch and go work. Unscored.
WOD 15 Minute AMRAP

5 Power Clean @ 70/50rx RX+ 80/55
10 TTB
15 Wall Balls

Coaches notes  Use the EMOM to practise efficiency on barbell cycling if you are comfortable with the power clean already. Work from a hang and not cycling if you are new to barbell work. Allow time to practise a few rounds before the workout starts so you are prepped and ready to go.

 

Wednesday 27/09/2017
Warm up
Skill/Strength A)
5,5,5,5,5
Deadlift from blocksB)
3×15
back extension off box
WOD 30 seconds on 30 seconds off x 12 minutes

DB reverse lunge @approx 30% BW total.
Push ups
hang snatch 40/30/KB swing 24/16

Score is total reps

Coaches notes Continuing with a change in stimulus, think of this as a regular deadlift session, we are just working from a different position to overload different parts of the lift.

Work one hang snatch if you are comfortable with the movement, switch to KB swing if your snatch mechanics do not yet allow you to do high rep work.

 

Thursday 28/09/2017
WOD OLY
Warm up  Coaches choice
Skill/Strength A)

Build to a heavy complex of 3 cleans + 1 jerk

Then 5 sets @85-95%

B)

Every 90 seconds x 6 rounds 1 jerk balance + 1 push press.

C)

Every 90 seconds x 6 1 off box front squat

WOD A)

1 minute box jumps

1 minute burpees

1 minute assault bike

1 minute rest x 4

B) EMOM 16

1- 200/150 row

2- 18 wall balls

3 – 20 sit ups

4 – 10 ring dips/push ups

 N/A
Coaches notes  .

 

Friday 29/09/2017
Warm up
Skill/Strength
WOD  40 seconds on/ 20 seconds off x101. 5 Air Squat + 5 Wall balls

2. 4 DB snatch + 20/15 1 Muscle Up (3 pull ups)

3. 5 TTB + 6 jumping lunges

4.Single DB clean @ 30/20 Score is total reps

Coaches notes

 

Saturday 30/09/2017
WOD NINJA
Warm up  Box squat skill work
Skill/Strength 5,5,5,5,5
box squat
A) Build to a heavy double snatch 10 seconds rest between reps. Then pause snatch doubles @ 80%

B) 5,5,5,5,5 box squat

C) 4×4 snatch grip RDL

WOD 1 minute clean and jerk @40/30
15 seconds rest
1 minute assault bike
15 seconds rest
1 minute burpees
15 seconds rest
1 minute swings 24/16
15 seconds rest
1 minute box jumps 24/20
15 seconds rest
x2Score is total reps
Coaches notes

 

Sunday 31/09/2017
Warm up  3x
1 rounds of cindy
30 second samson stretch
30 glute stretch
Skill/Strength 5x
8-10 Goblet squat 2-2-X-1
Rest 20
8-10 ring rows 3-1-X-1
Rest 20
60 plank on rings
Rest 60
WOD AMRAP 8
8 push press @50/35
8 burpees
8 air squats
Coaches notes

 

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