Crossfit programming 13-11-17

23167478 746774265518479 5016310284278665263 n
Crossfit Programming 6-11-17
November 5, 2017
23621329 753502521512320 6527246633726848425 n
Crossfit Programming 20-11-17
November 19, 2017

Crossfit programming 13-11-17

da5bf0 40bc74f036f744318af67d36a8263bad

da5bf0 40bc74f036f744318af67d36a8263bad

Benchmark week:
da5bf0_40bc74f036f744318af67d36a8263bad
This week we will be testing some of the crossfit benchmark wods, benchmark WODs are a fantastic way to see how you have improved as an athletes.
Mondays
Benchmark WOD
Coaching:
15 Minute warm up. Focus on good form and technique.
Focus on setting athletes up to share bars as this will help them to focus on form.
Linda 10/9/8/7/6/5/4/3/2/1 – 40 min time cap
RX
Deadlift body weight
Press ups
Clean 1/2 Body weight
RX+
Deadlift 1 & 1/2 BW
Floor press / bench press Body weight
Clean 3/4 Body weight
Tuesday
EMOTM alternating for 16 mins
6 x OH Squats Climbing
10 x leg raise to l-sit on rings or box
WOD
Benchmark WOD ANNIE
50-40-30-20-10
Double unders
Sit ups
(Sit ups – must touch toes and floor above head)
23319327_749178105278095_4597174440985860420_n
Wednesday
Press & Pull
Skills Handstand & Muscle ups
wk1 9 mins alternating
Band HS hold, Handstand free stand, 20 stiff leg hops
Bench mark wod:
Cindy
As many rounds as possible – 20 min AMRAP
5 Pull ups
10 Press ups
15 Air squats
RX+ 28/20kg & muscle ups
Thursdays
Deadlifts
• Week 7: 5 x 1 x 85%
WOD – Pairs
4 rounds each in relay format.
20 Wallballs
20 Kettlebell swings
20 Box jumps
23131774_747350342127538_3866500620616477785_n
Fridays
Every 2 mins for 20 mins
Complex @ 50% of 1rm Snatch
1 x Pockets snatch + High hang + Knee
6 Bar facing burpees
WOD 5 rounds for time
100m run
6 Pull ups
6 HSPU
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 10 double unders
10 Box step ups
10 Push press with bar

Leave a Reply

Your email address will not be published.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