Crossfit Programming 22117

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Crossfit programming 160117
January 15, 2017
Crossfit programming 30-1-17
January 29, 2017

Crossfit Programming 22117

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16142645 598586327003941 4503557920191122399 n

Just 32 days until the crossfit Open, still plenty of time to build that engine and master some key skills.
This weeks extra rowing WOD:
8 sets of
Row 60 seconds hard
Row 60 seconds easy

Friday crew post WOD

Friday crew post WOD


Monday
Bar hang 45 seconds
Band assisted anterior chain opener x 60 seconds
German hang 45 seconds
single arm bar hang 30 sec
Every 2 Mins for 12 Mins *Must add weight from last week
Front squat with pause x 4 (3211)
Chest to bar skills 6 mins
WOD Partners Relay (partner 1 must finish each set before partner 2 begins)
Shoulder to overhead x 8 (RX 70/45kg, RX+80/50kg )
Shoulder to over head x 10 (RX 60/40kg, RX+ 70/45kg)
Shoulder to over head x 12 (RX 50/30, RX+ 60/40kg)
Chest to bar pull ups x 14
Chest to bar pull ups x 16
Tuesday
60 seconds Hip flexor stretch
10 x forward, back , left & right Banded monster walk (glute activation)
EVERY 2 Mins for 20 Mins
(MINS 0-8) 1 x Power clean + Jerk
(8-16) 1 x Clean & Jerk
(16-20) 2 x Clean pulls @ 100%
WOD
3 rounds for time
10 Bar facing burpees
4 squat cleans
RX 65/40
RX+ 82.5/50kg
Wednesday
Luke after hitting a 70kg PB Snatch

Luke after hitting a 70kg PB Snatch


Partner bridge stretch to warm up
EMOTM for 12 mins
Min 1 – 8, 40% of max strict HSPU
Min 8-12, 4-8 reps Kipping HSPU
10 mins Skill work on Muscle ups or chest to bar for WOD.
6 Minute AMRAP
5 Bar muscle ups
10 Front squats
15 Ring dips
RX+ 50/30kg
RX 40/25kg
SC+ 40/25kg & chest to bar pull ups & ring dips
3 mins rest
6 Minute AMRAP
6 x BOR (40/25kg)
12 x toes to bar
Thursday
2 x
T-spine pulse on box x 10
Kettlebells ankle pulse x 10
Over head squat with pipe x 10
Burgener Warm up
Every 2 mins for 20 minutes
(0-8 mins) 1 x Power snatch – Climbing
(8-16 Mins) 1 x Snatch
(16-20 Mins) 2 x Snatch Pulls @ 100 %
5 rounds for time
20 wall balls
12 Chest to bars Pull ups
Friday
EMOTM for 12 mins
1 x deadlift @ 75%
Skills coaching bar efficiency for WOD, key point is remember to breath and step ups are more efficient.
CROSSFIT OPEN WOD 13.2
10 minute AMRAP of:
5 Shoulder to overhead
10 Deadlifts, 52.5/30 kg
15 Box jumps, 24/20 inch
Saturday
9:45am class:
3 mins Max double unders
in pairs:
Coach Clean & push press
Sharing a bar
8 mins to Build to heavy clean & push press
WOD: 8 Minute am rap
5 burpees
10 Air squats
10 Sit ups
11am class
Back squats
Every 2 mins x 10
6 x @ 65%
4 x @ 75%
2 x @ 80%
2 x @ 85%
Max reps @ 80%
OPEN WORKOUT 13.4
• 3 Clean & Jerk
• 3 Toes to Bar
• 6 Clean & Jerk
• 6 Toes to Bar
• 9 Clean & Jerk
• 9 Toes to Bar
• 12 Clean & Jerk
• 12 Toes to Bar
• 15 Clean & Jerk
• 15 Toes to Bar
• 18 Clean & Jerk
• 18 Toes to Bar…
RX 60/40kg
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