Crossfit Programming Jan 11th-16th 2016

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January 4, 2016
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January 17, 2016

Crossfit Programming Jan 11th-16th 2016

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Saturday
Beginners Class:
Strength Work
5 x Max effort Pull ups, strict or with band
5 x 5 Front squats climbing
 
WOD 9 min AMRAP
 
30 Skips (Or 100m run if good conditions)
20 Sit ups
10 Press ups
2 Burpees
 
Main Class
20 mins to establish Heavy Clean & jerk
WOD
“Jack”
Complete as many rounds as possible in 20 minutes of:
50/25kg Push press, 10 reps
10 KB Swings, 24/16kg
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.
 
Friday
Every 3 mins
5 x Max effort Chest to bar pull ups
In Rest – Foam roller Quads , Calfs & ITB
WORKOUT 13.1
MEN – includes Masters Men up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
34kg Snatch, 30 reps
30 Burpees
60kg Snatch, 30 reps
20 Burpees
75kg Snatch, 30 reps
10 burpees
95kg Snatch, as many reps as possible
WOMEN – includes Masters Women up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
45 pound Snatch, 30 reps
30 Burpees
75 pound Snatch, 30 reps
20 Burpees
100 pound Snatch, 30 reps
10 burpees
120 pound Snatch, as many reps as possible
 
Partner stretch to finish
 
Thursday
 
Every 2 mins
Deadlift 8 x 2 Climbing and including warm up
Barbell Cycling WOD
15 seconds of work
45 seconds of rest
 
10 minutes to establish Max
Coaching Power clean & Push jerk
 
WOD
3-6-9-6-3
Ground to over head
12 Box step ups
Rx 60/35kg
RX+ 80/45kg
SC 40/25kg
 

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New member Alan getting a PB of 170kg on his deadlift


Wednesday
Warm up – 3 rounds
20 seconds HS Hold
10 Pike ups
5 Bridge ups
 
Skills
Strict muscle ups / Pull ups
 
WOD
4 rounds
50 Double unders
5 Muscle ups (or 14 x Pull ups)
 
 
Tuesday
 
Tabatta
HSPU vs Toes to Bar
 
Strength
OHS
6 x 2 Climbing
 
WOD
9 min amrap
10 Power Clean
6 Barbell burpees
60/35kg rx
70/40kg RX+
40/25kg Sc
 
Monday
Gymnastics:
 
Front Squats
5 x 2 Across
 
Pairs WOD
3 rounds of
ARMAP of:
6-9-12-15-18…
Thruster 40/25kg
C2B Pull ups
Partner 1: Min 0-3 & Min 6-8
Partner 2 : Min 3-6 & Min 8-10.
Final round is 3 mins & work as pair.
Pairs score = total rounds + extra peps completed by both athletes.
 

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