Crossfit programming 7-13th November

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Crossfit programming 31-5th November
October 30, 2016
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Crossfit Programming 14-20th November
November 13, 2016

Crossfit programming 7-13th November

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14915366 561922934003614 2732496238165459493 n

Sorry to see Cav leaving. But good luck buddy.

Sorry to see Cav leaving. But good luck buddy.


Monday
2 Every 2 mins for 10 mins With partner spot
3 x Skin the cat – Low ring tucked jump through.
3 x Headstand to press up / ring hspu
10 Mins
Establish a 20 rep max on front squat
Partner WOD
10 Bar facing burpees
20 Snatch
30 Bar facing burpees
20 Snatch
10 Bar facing burpees
RX 40/25kg
Tuesday
2 sets
Box Tricep stretch 30 seconds
Hip flexor stretch with band 30 seconds
EMOTM With bar only – Focus on Elbow speed in clean catch and elbows up in Jerk dip
0-3 mins 3 x Tall clean
3-6 Mins 3 x Tall clean + power clean
6-9 Mins 5 x Jerk with 2 second phase in dip and catch
9-15 Mins 1 x Clean and Jerk Climbing (to 85% Max)
WOD
5 round for time
9 Push press
15 Sit ups
21 Air squats
Rx 50/30kg
Dave holding his first free standing Hand stand

Dave holding his first free standing Hand stand


Wednesday
EMOTM for 9 mins
30 seconds Knee hug forward fold
Ankle flexion – 10 pulses with kettlebell
30 seconds Thoracic foam roll
10 Mins alternating
2 x Forward pull over on rig or high bar (start in Lock out above bar, finish with catch with chin over bar) Partner
20 Hollow body with plate over head, focus on posterior tilt
WOD 14 Rounds:
30 seconds on 30 Seconds rest:
Working through Chipper
50 Air squats
50 HSPU
100 Double unders
50 Burpees
100 Wall balls
Heather ringing the PB bell after a 45kg Clean & Jerk

Heather ringing the PB bell after a 45kg Clean & Jerk


Thursday
In groups of 3 – 2 sets
3 x Prone Rear snow angels with 1.25kg plates
5 x Pipe Shoulder pass throughs
3 x each side Pipe Elbow stretch
EMOTM With bar only – Focus on Elbow speed in clean catch and elbows up in Jerk dip
0-3 mins 1 OH SQUAT + 3 Snatch Ballance
3-6 Mins 1 x OH Squat + Snatch Balance + Tall snatch
6-9 Mins 1 x OH Squat + Snatch balance climbing
9-15 Mins 1 x Snatch Climbing (to 85% Max)
WOD
7 rounds for time
3 Busters
9 Box jumps
RX 40/25kg
Rx+ 60/35kg
Friday
Mark Returning from Crossfit Ski sporting their T-shirt

Mark Returning from Crossfit Ski sporting their T-shirt


3 sets:
30 Seconds knee hug forward fold
30 seconds Banded Tricep stretch
Every minute on the minute alternating for 12 Minutes
Min 1: 15 seconds L-sit (focus on legs at 90 degrees so bend legs if necessary)
Min 2: Set of 1/2 Max Ring dips
Lift off WOD
15 minutes ARMRAP
25 pull ups
50 calorie Row
100 OH squats Bar
50 Box jumps
25 pull ups
Saturday
9:45 am
Warm up
EMOTM alternating x10
Hand stand hold
Max pull ups
Strength x 10 mins
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 mins across
5 x 3 strict press
“Forrest”
Three rounds for time of:
20 L-pull-ups
30 Toes to bar
40 Burpees
Run 800 meters
 

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