Crossfit programming 5th-12th September

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Great results for everyone on our Augusts Foundation course
September 2, 2016
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Crossfit Programming September 12-18th
September 11, 2016

Crossfit programming 5th-12th September

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Its 1 rep max week for Olympic lifting, So we are expecting loads of members to hit new personal best in their Olympic lifts. Also Fight Gone bad on Friday!
 
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Monday
Alternating with a partner – first 3 sets with false grip, Last 3 sets with normal grip.
6 Low ring muscle up pulls & press with feet on box.
Deadlift – 5×1
Partner WOD
For time complete:
80 Pull ups
80 Press ups
80 Bent Over Row
80 Push press
EMOTM 20 Double unders
Rx 50/30kg
Tuesday
1Rm snatch in 20mins
WOD 27-21-15-9
Front rack Lunge
Sit ups
RX 40/25kg
RX+ 50/30kg
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Wednesday
EMOTM alternating for 10 mins
3-6 Strict HSPU
2-7 TTB (focus is on linking them together or not using lats, again athletes must not do singles they must instead focus on linking knees to chest and once this is mastered increase their ability to get the feet higher whilst not loosing quality of kiping)
WOD 3 rounds for time
Run 200m
15 Kettlebell swings USA 16/12kg
12 Box jumps
9 Burpees
60 seconds rest
Thursday
1rm clean and jerk in 20mins
WOD 12 Minute Amrap
3 HSPU
6 OH Squats
9 Double unders
RX + 6 tripple unders.
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Friday
3 sets:
Max Kipping chest to bar pull ups
Coaches notes:
Must focus on pulling chest to bar so even if they can do pull ups with no band but cant do C2B pull ups then they need a bend for this. We are trying to develop the end range.
RX+ athletes focus on developing C2B butterflies
60 seconds rest.
WOD – Fight gone bad!
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
Rest 60 seconds
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Saturday
10am class
Warm up
EMOTM alternating x10
Hand stand hold
Max pull ups
Strength x 10 mins ( In pairs)
OH lunge build to 6 rep max
11 Min amrap
200m run
10 Box step ups
10 Push press with bar
11am class
Every 2 minutes
Front squats 5 x 1
Badger
3 rounds for time
42.5/25 kg Squat clean, 30 reps
30 Pull-ups
Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
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