Crossfit Programming 21-28th November

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Crossfit Programming 14-20th November
November 13, 2016
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Crossfit Programming 28th Nov-2nd December
November 28, 2016

Crossfit Programming 21-28th November

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How & why we program:
We are constantly striving to improve the quality of our coaching and program to get the best results for our members. So you as athletes can improve in strength, skills fitness & mobility.
The latest developments are mobility and having Verity help with the gymnastic programming. The mobility is simple but effective, over the course of the week we aim to get your more mobile in your hips, shoulders, wrists, and ankles our warmups.
We are in Week 2 of our new 8 week strength cycle. We are focusing on building strength and speed in the catch position of cleans and Snatch. Also raw strict press strength.
Nick, Duncan & ED discuss targets and areas we think members need to improve & Ed Miller writes our strength programming. by focusing on a 6 or 8 week goal we have had very effective results.
We are also in week 3 of our new gymnastic cycle. Since introducing this on a 3 & 6 week cycle members have learnt fantastic skills. The current cycle is focusing on the following skills & strengths:
Big focus on core strength.
Skin the CAT
Ring dips
Pull over
Handstand push up / Ring handstand push
Our gymnastic programming is done by Duncan & Verity.
WOD’s & fitness is  a big focus of what we do & our WOD’s are designed to steadily improve your capacity, mental strength, and skill and cycling of movements. This again is done on a 3-6 week plan.
 
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Monday
Warm up 5 mins double unders
2 sets
30 second Chest stretch with band
30 seconds shoulder stretch on box
30 Seconds ankle flexion with kb
Clean + Jerk (no powers) E2MOTM
3@50%, 3@60%, 2@70%, 1@80%, 1 Bonus – no misses
WORLD THROWDOWN WOD 16.1 (PARTNER WOD)

 
Tuesday
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Warm up:
Banded shoulder opening 60 seconds
Hollow body hold 60 seconds
Chest to wall holds 30 seconds
10 Shoulder pass throughs
Chest to wall hold 30 seconds
Pause Overhead squat
5×2 with 3s pause – full depth
WOD
4 rounds
5 Cleans
5 Shoulder to over head
5 Toes to bar
Finish with
10 Muscle ups
RX 60/35kg
SC 50/30kg & Chest to bar pull ups
Wednesday
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Wrist mob
Partner assisted Bridge ups
2 sets of Box Bridge on wall
HSPU – 15 reps Giant set for quality RX strict, scaled is kipping or headstand to press up.
Finish with Max hollow body hold.
10 mins skills focus:
Pull overs partner assist
WOD
Option either WOD 16.2
OR
Tabata for 8 mins
Alternating:
Wall balls
Ring dips
Finish
Half pancake partner stretch.
Thursday
2 sets
30 seconds Hip flexor stretch Left
30 Seconds on right
60 seconds Lats roll on Foam roller
5 x 3 clean with pause at 2inch and bottom of squat
6 mins on Skin the cat – Bent arm on higher rings.
WOD
5 rounds for time
5 Power Snatch
10 Sit ups
RX 40/25kg
RX+ 50/30kg
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Friday
Shoulder mobility for Jerk warm up.
Coach Jerk balance with bar.
3 x 3 Jerk balance (bar)
3 x 3 Pause Jerks in dip & catch (bar)
Split Jerk
5×3 climbing to technical failure
Ten minute Capacity tests:
For max reps
4 mins max calorie row
1 minute rest
3 mins Max rope climbs (RX+ legless)
1 minute rest
2 Mins max body weight back squat
1 minute rest
1 min Shoulder to over head (RX 50/30kg, RX+60/37.5)
Saturday
9:45am:
Warm up
Tabata double unders
3 Minutes – Coach box jumps then
8 Minutes alternating Handstands on wall
5 Box Jumps
Strength Cleans Coach cleans – Build to heavy 3
WOD: 8 Minute am rap
5 x Barbell burpees
7 x Front squat – Barbell
9 x Push press
RX = 20/15kg
11am Class:
5 x max Strict Chest to bar pull ups
“Blake”
Four rounds for time of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups
U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.
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