Crossfit Programming 02-09-17

21463304 728572304005342 8273087890580358494 n
Crossfit Programming 25-9-17
September 24, 2017
22196036 734583850070854 1226545399969630942 n
Crossfit Programming 09-9-17
October 8, 2017

Crossfit Programming 02-09-17

22140740 732954526900453 7681253672324491801 n

22140740 732954526900453 7681253672324491801 n

Our new six week strength and skill cycle starts this week. The coaching team sat down on Friday and together we came up with a plan which is going to best suit our members.
For olympic lifting: Right now the majority of members are now great at pulling under the bar so our focus points are the bar path in your 1st and second pull. So please come to Fridays and Sundays to focus on these skills.
We are continuing our development on leg strength and will be hitting heavy lunges on Mondays and squats on Thursdays.
Deadlifts are going to be a focus point for the next 12 weeks, but please stick too the percentages prescribed by the coaches & the deload weeks as it will gradually build to a new 1 rm for you all & 12 weeks is a long time.
Skills wise we are working on free standing handstands & Muscle ups.
21766815_731274530401786_1726480426700796401_n
Mondays
Supine row 4 sets x max,
Back rack Lunges 5 x 12 climbing,
WOD 14 mins
6 pull ups
6 power snatch
6 burpees
RX 40/25, RX+50/30kg
Tuesday
Deadlifts Every 2 mins
• 5 x 5 x 70% (5 sets of 5 reps at 70% of 1RM)
Every 90 seconds
in pairs Floor Pressing 5 x 10 climbing from bar
WOD 5 rounds for time
5 x Squat Clean & press
25 double unders
50/30kg RX+ 60/35kg

Some of our new foundation members

Some of our new foundation members


Wednesdays
9 mins alternating
min1 Band HS hold,
Min 2 Handstand free stand,
Min 3 30 stiff leg hops
Tabata 8 mins – alternating
2 x bar muscle ups / jumping bar muscle ups
6 V-ups
WOD 10 rounds
8 KB swings 20/16
4 Box jumps 24/30
2 Chest to bars
RX+ 28/20kg & muscle ups
Thursdays
Front Squats 5 x 10 climbing,
Box L-sits EMOTM for 6 mins
3-6 reps with 2 seconds hold at top
WOD 3 rounds for time
25 air squats
25 sit ups
200m run
Will & the Saturday hero crew

Will & the Saturday hero crew


Fridays
Every 90 seconds
Warm up from hip, pause through movement
6 x 2 Muscle snatch
6 x 2 Power cleans Climbing
Every 2 mins Strict toes to bar 3 x Max
WOD 8 rounds for time
4 Burpees
8 KB Clean & Press
4 toes to bar
RX KB 8/12kg
RX+ 16/12kg
Saturday
10am Foundation class:
6 Minutes of double unders
Teach Hollow body and then V-ups
Push press – Coach then built to 3 rep Max over 16 minutes
WOD – 9 Min amrap
3 Pull ups
6 KB Lunges, 12 KB swings
100m run

Leave a Reply

Your email address will not be published. Required fields are marked *