Crossfit programming 090117

Crossfit programming 3-01-17
January 3, 2017
Open prep 2017
January 10, 2017

Crossfit programming 090117

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15871704 591450447717529 6600677266164497570 n

Its the 2nd week of January & this week we welcome 2 big changes to the gym. Thomas is opening the first Monday 6:30am class & Anna is starting our Yoga at the box every Monday at 8:30pm.

Sophie nailing a freestanding handstand

Sophie nailing a freestanding handstand


Monday
Banded Ankle mobility
Banded Hip flexor stretch
‘5 RM’ front squat -3s pause on 1st rep
(6 Sets to get there)
2 sets max Jumping chest to bars or Kips unbroken – 60 second rest
WOD
Pairs relay:
Thrusters 12-10-8-6-4-2
Burpees 12-10-8-6-4-2
Tuesday
30 second each side single arm bar hang
6 x wall slides
60 second Anterior chain opener
6 x Wall slides
20 mins to establish:
1rm strict press
1rm split jerk
WOD for 14 Mins: (barbell efficiency WOD)
45 seconds of work 75 seconds rest
Snatch 4
Press 8
Clean for score
RX 40/25kg
SC 30/15kg
Wednesday
Our new foundation crew

Our new foundation crew


2 sets
4 x Toes to bar on rings ( focus on no lats & big back swing generating speed from feet all the way to ring)
2 x Bridge ups 10 second pause
2 sets:
2-4 Toes to bar on Bar same focus as above.
30 seconds – Using resistance band – Mimic handstand
Those who cant chest to bar
Set 1, 5 x Use hips to ring row to chest with 1 second pause
Set 2 -4, 3 x Jumping chest to bar from box, focus on using hips
Set 5 & 6 1-3 reps Kipping chest to bar
Those who can chest to bar:
3 x Cast swings on muscle up – teach kick out & then large back swing also aggressive stop when directly under rings (verticle body)
In between each set 3-5 Muscle ups pull to press with feet on box.
Last 2 sets Finish With assisted or muscle ups.
WOD 6 minute amrap
20 x Double unders
10 x OH lunge 20kg
Thursday
20 mins to establish:
3rm barski snatch
WOD 8 rounds for time
3 x HSPU
8 x Box jumps
James using the 15kg ball for 50 wall balls!

James using the 15kg ball for 50 wall balls!


Friday
Alternating EMOTM for 16 Mins :
3 x Power clean x Climbing
4 x pull ups (coaching chest to bar pull ups)
WOD 14.4
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups
Saturday
9:45am
Saturday
Warm up
EMOTM alternating x10
Hand stand hold
Max pull ups
Strength x 10 mins
OH lunge build to 6 rep max
11 Min amrap
200m run
10 Box step ups
10 Push press with bar
11am
Every 2 mins x 7 – 3 x OHS Climbing
“Hammer“ – Done FEB 16
Five rounds, each for time, of:
60kg Power clean, 5 reps
60kg Front squat, 10 reps
60kg pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds
U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.  He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.
Will & the Heros

Will & the Heros

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