Crossfit programming 19th – After Christmas

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Crossfit Programming 12-19th December
December 11, 2016
Crossfit programming 3-01-17
January 3, 2017

Crossfit programming 19th – After Christmas

Screen Shot 2016 12 09 at 08.45.07

Screen Shot 2016 12 09 at 08.45.07

Our second christmas party of the year.

Our second christmas party of the year.


Its the week before Christmas, Im sure it will be a quite week but please come if you can as is will be great to see you all.
 
Monday
Banded anterior chain opener – 2 mins
E2MOTM for 16 mins
1 Snatch balance + 1 OHS
EMOTM for 5 Mins
1 x Dragon Flag
WOD – Pairs relay 12 Minute amrap
5 x Clean
5 x Front Squat
5 x Push press
RX 50/30
RX+ 60/35kg
Tuesday
Olympic weightlifting warmup
EMOTM for 15 mins
1 x Clean Climbing – perfect form
WORKOUT 16.3
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups
RX 35/25kg
ALT 35/25kg & Chest to bar pull ups
SC 20/15 & Pull ups
 
Mark getting on the Leaderboard

Mark getting on the Leaderboard


 
Wednesday
Kipping drills:
2 drills below, those who cant do 5 x chest to bars in a row focus on drills 1, those who can must focus on drills 2.
Drill 1
EMOTM for 6 mins alternating:
Even 3 x 2 second hold Ring rows – Feet & body like table use hips and lats.
Odd max Band assisted ring dips
Drills 2
EMTOM for 6 mins Alternating
Even 5 x Cast swings & focusing on stopping feet aggressively in kip when below rings.
Odd 5 x Pull over rings
8 mins
If almost able to do muscle ups focus on Partner assisted muscle ups
OR muscle ups focusing on cast swing & Stopping feet aggressively in kip.
Other athletes focus on sets of 3 x Jumping chest to bars with a slow decent
WOD Every 2 mins for 16 mins
60 second work
5 HSPU
Max burpees to 6 inch target
60 second rest
RX+ 10 HSPU (only if you can do 10 unbroken)
Thursday
2 x 30 seconds Partner assisted front rack stretch
1 x 60 seconds Low dragon – Stretching ankle and hips.
E2MOTM
3 Front squat (perfect form) @ 75% x 16minutes
EMOTM with partner
30 seconds Chest to wall Hand stand hold
Partner must help you to keep form.
WOD
2 rounds:
40 wall balls
50 double unders
15 burpees
3 mins rest
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Friday (CHRISTMAS JUMPERS HATS AND TINSEL IS A MUST!)
EMOTM for 10 mins 1 Split Jerk – perfect form
12 days of Christmas WOD:
1 Deadlift 100/60kg (RX+ 120/65kg)
2 Ring dips / (RX+Muscle ups)
3 Burpee Double unders / (RX+Tripple unders)
4 Shoulder taps / (RX+4 m HS walk)
5 Thrusters 40/25kg
6 HSPU
7 Barbell burpees
8 Toes to bar
9 Cleans 40/25kg
10 Pull ups  (RX+ C2B Pull ups)
11 KB Lunges 20/16kg (RX+ Single leg squats)
12 OH Squats 40/25kg
 
 
Saturday – Christmas Eve OPEN GYM 10-12:30 please come in and do your own thing.
SUNDAY: CLOSED
klokov-santa
MONDAY: OPEN GYM 10-12:30 please come in and do your own thing.
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