Crossfit programming 31-5th November | Crossfit GYM

Crossfit programming 31-5th November

14671218 553437721518802 7073853948106599996 n
Crossfit programming 23-29th October
October 23, 2016
14915366 561922934003614 2732496238165459493 n
Crossfit programming 7-13th November
November 6, 2016

Crossfit programming 31-5th November

14632918 559620290900545 520681471809689281 n

14632918 559620290900545 520681471809689281 n

Aaron Competing in the battle of the beasts

Aaron Competing in the battle of the beasts


Monday
Mobility
Pec stretch with band 1:30
2 rounds
10 x Rear fly with band
10 x Ankle Flexion pulses with kettlebells
20 Minutes to build to
1RM Snatch
Pairs WOD
4 rounds for time
20 Clusters
30 Pull ups
Rx 50/30kg
Tuesday
Mikes last team WOD was Win thanks to Julie for carrying him through it.

Mikes last team WOD was Win thanks to Julie for carrying him through it.


Mobility
2 sets
Hip flexor stretch with band 45 seconds
Tricep stretch with band 45 seconds
8 x 1 Climbing to 1RM Back squat
WOD 15-12-9-6-3
Push press
Box jumps
Rx 50/30kg
Wednesday
Warmup Donkey kicks
2 Rounds
60 seconds Chinese plank
15 seconds L-sit
45 second Hollow body hold
 
8 mins focusing on
Hand stand push ups skills
Headstand to press ups
WOD
3mins on
2,4,6,8,10 Climbing
Wall balls
Toes to bar
1:30 rest
14716238_556902794505628_2499198047461245280_n
Thursday
2 sets
Partner front rack stretch 45 seconds
kneeling shoulder opener on box 45 seconds
1RM Clean & Jerk
WOD 5 rounds
5 Snatch
5 Bar facing burpees
Rx 40/25kg
Friday
2 sets:
8 x Hamstring warm up with band
4 x Scapular pull ups
30 second german hang
EMOTM for 15 mins
Min 1 5 Chest to bar pull ups
Min 2 5 SDHP
Min 3 20 Double unders
WOD 3 rounds for time:
Min 1 5 Chest to bar pull ups
Min 2 5 SDHP
Min 3 20 Double unders
RX 60/40kg
Sc = Pull ups,
RX+ = 80kg + 40 double unders
Saturday
10am
10am Foundation class:
6 Minutes of double unders EMOTM 5 V-ups
Push press – Coach then built to 3 rep Max over 8 minutes
Front squats build to heavy 3 over 5 Minutes
WOD – 9 Min amrap
3 Pull ups
15 KB swings
100m run
12 Minutes
14 Mins
Build to heavy single Deadlift
Jack
Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps (85#-w)
10 KB Swings, 1.5 pood (1 pood-w)
10 Box jumps, 24 inch box (20 inch box – w)
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin in survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.
Gymnastic crew getting their flex on

Gymnastic crew getting their flex on

Leave a Reply

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