Programming W/C 30/10/2017

 In Crossfit Workouts
Monday 30/10/2017
Warm up

 

Bear Crawl
8 Push Ups
30 Single Unders
x3
Skill/Strength A1
Strict Press + Push Press
4+2-4
Rest 90 Seconds
x4

B1
Tabata Alternating
Hollow/Arch Rocks

WOD 40-30-20-10-20-30-40
Sit Ups
Double Unders
Burpees
Coaches notes  20 minute time cap

 

 

Tuesday 32/10/2017
Warm up 5-4-3-2-1
Ring Rows
Squat Jumps
V Ups
Skill/Strength A1
Feet Elevated Ring Rows
(3-1-x-1)
4×8
A2
Feet Elevated Reverse Plank
4×20 Seconds
 WOD 30 Minute EMOM
1. 12/10 Cal Row
(RX+ AMRAP WB)
2. 1 Round of Cindy
(RX+ AMRAP CINDY)
3. 12/10 AB Cal
(RX+ AMRAP DU)
4. 10 DB Goblet Squats
@20/15
(RX+ AMRAP Goblet Squats)
Coaches notes  Think of this EMOM as a marathon, not a sprint. If you choose to go RX+, dont go all out on each, try and stay consistant throughout

 

Wednesday 01/11/2017
Warm up Plate OH Walking Lunges 1 Length
Empty BB Strict Press x8
Empty BB Reverse Lunge x8
x2
Skill/Strength A1
Overhead Reverse Lunges
4×12
WOD 13 Minute AMRAP
10 Deadlifts @60/50
10 Burpee Over Bar
15 Deadlifts @80/60
15 Burpee Over Bar
20 Deadlifts @100/70
20 Burpee Over Bar
25 Deadlifts @ 120/80
AMRAP Burpee Over Bar
Coaches notes STake time to warm deadlift up properly before WOD.

 

Thursday 02/11/2017
WOD OLY
Warm up Hanging Shoulder Rolls Forward x10
Pike Push Ups x8
Hanging Shoulder Rolls Backward x10
Pike Push Ups x8
x2
Skill/Strength 1 Minute of:
Strict Pull Ups
Strict HSPU
Strict TTB
Rest 2 Minutes
x4
WOD 500/400m Row
Rest 3 Minutes
x4
Coaches notes Last week of Strict gymnastics strength before we begin to focus on kipping skill

 

Friday 03/11/2017
Warm up DB Jefferson Curl x8
Glute Bridge x10
Single DB RDL x10
x2

Good Morning Technique

Skill/Strength A1
Barbell Good Mornings
(3-0-x-1)
4×10

B1
KB Bottom Up Press
3×8 Each Arm

WOD 1000m Row
50 Wall Balls
50 Box Jumps
750m Row
35 Wall Balls
35 Box Jumps
Coaches notes Time Cap 25 mins
If capped, score is 25 minutes plus 1 second per missed rep

 

Saturday 04/11/2017
WOD NINJA
Warm up
Skill/Strength 8 Minute EMOM
1-5 Cleans
WOD 50 Cal Bike
20 Full Cleans @60/40
40 Push Ups
15 Full Cleans @75/50
30 Push Ups
10 Full Cleans @90/60
20 Push Ups
5 Full Cleans @102.5/70
50 Cal Bike
Coaches notes  

 

Sunday 05/11/2017
Warm up
Skill/Strength
WOD
Coaches notes

 

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