Crossfit programming 23-29th October

Crossfit programming 16th -23rd October
October 16, 2016
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Crossfit programming 31-5th November
October 30, 2016

Crossfit programming 23-29th October

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Monday
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In pairs 2 rounds
20 seconds Partner hanging stretch
5 Bridge ups
20 second german hang
10 Seated leg raise
Strength
Back squat 6×2 (pf)
Pairs WODS:
WOD 1 – part 1
Min1-3 Max Double unders
WOD 2 Min3-9 AMRAP
Clean & Jerk 50/30kg
Min9-12 WOD 1 continued
Max double unders
Tuesday
Pec stretch with band 1:30
2 rounds
10 x Rear fly with band
10 x Ankle Flexion pulses with kettlebell
Snatch grip push press 3×5
Snatch 5×1
Fran
21-15-9
Thrusters
Pull ups
Rx 42.5/30kg
Wednesday
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3 sets:
Min 1 15 second l-sit hold
Min 2 60 second Hollow body hold. (perfect form)
Min 3 rest
8 mins – Handstand Press up skills and progressions.
SC Focus on teaching headstand to press up kip
RX Speed between HSPU
RX+ Ring HSPU
3 rounds:
3:30 min amrap
10 Wall balls
5 Toes to bar
5 Burpees Box Jump overs
2 mins rest
Thursday
3 sets
45 seconds Banded Hip flexor stretch
10 x pulses on box (kneeling in front with arms stretched to box forcing head to floor)
Clean + jerk 5×1
Front Squat 7×1 (pf)
WOD
For time
600m run
4 rounds
7 HSPU
10 Burpees
Friday
6 Mins alternating Every minute
ODD 2 x False grip pull ups or strict muscle ups or strict pull ups
EVEN 3 x ring dips
6 Mins Alternating
ODD 45 seconds max Double unders ( This is for skill so everyone Must learn double under )
Even 6 x Handstand shoulder taps
WOD 20 Min Time cap
1-2-3-4-5-6-7-8-9-10
SDHP
Pull up
Ring dip
RX 60/35kg
RX+ 70/40kg & Muscle ups for pull ups & ring dips (Bar or rings)
Saturday
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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
2 sets
8 x Hamstring curls with band
10 steps Monster walk with band on knees
Deadlift 5 x 3
“Severin”
50 Strict Pull-ups
100 Push-ups, release hands from floor at the bottom
Run 5K
If you’ve got a twenty pound vest or body armor, wear it.
U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, Mississippi, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, Mississippi, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby & Sarah.

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