Crossfit programming 060217

Crossfit programming 30-1-17
January 29, 2017
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Crossfit Programming 130216
February 10, 2017

Crossfit programming 060217

What a fantastic time of year it, spring is almost here the six nations rugby has begun & its Just 2 weeks until The Crossfit Open begins!
This weeks extra rowing challenge is:
21-18-15-12-9
Calories
Burpees
 
Monday
12 minutes to build to today’s 1-RM Dead-Stop Front Squat
Followed by …
Every 30 seconds, for 2 minutes (4 sets) complete:
Muscle-Up x 1-4 reps (focus on making every rep QUALITY)
Followed by …
Every 30 seconds, for 3 minutes (5 sets), complete:
Kipping Ring Dips x 6-8 reps
Pairs WOD – 14 Minute AMRAP
80 double unders
16 Chest to bar
24 Push press
32 Toes to bar
RX 60/40kg
RX+70/50kg
Tuesday
Every 2 minutes, for 20 minutes, complete:
Clean+ Jerk
Set 1 – 60%
Set 2 – 65%
Set 3 – 70%
Set 4 – 75%
Set 5 – 80%
Set 6 – 85%
Set 7 – 90%
Set 8-10 – 90+%
WOD
For time:
21-15-9
Thrusters
Burpees Over the Barbell
Once completed straight into:
20-15-10-5
Air squats
Sit ups
RX 40/25kg
RX+ 50/35kg
Wednesday
Warm up Tabata
Hollow body to V-up
Handstand hold
Beat swing
Handstand wall – touches (very light kick up)
EMOTM Alternating for 10 mins
Odd min Max strict HSPU
Even min 1-6 Strict chest to bar pull ups
Coach skills for WOD, take time to teach each athlete their skills in the WOD.
WOD
5min amrap
Overhead Squat x 10 reps 40/25kg
Bar Muscle-Up x 3 reps
Rest 3 minutes, and then …
5 min amrap
10 P Clean 50/35kg
6 HSPU
Thursday
Deadlift Every 3 mins – Start straight way with warm up
*Set 1 – 10 reps @ 55% Warm up
*Set 2 – 10 reps @ 65%
*Set 3 – 6 reps @ 75%
*Set 4 – 6 reps @ 80%
*Set 5 – 4 reps @ 85%
*Set 6 – 2 reps @ 90%
WOD 5 rounds
12 Box Jumps
9 Hang cleans
6 Push press
RX 50/30
RX+ 60/40
SC 40/25kg
Friday
Warm up with Two sets of:
Tall Snatch x 3 reps (work on mechanics)
EMOTM for 4 mins:
Snatch x 1 rep @ 75-85%
Followed by…
Every 2 minutes, for 12 minutes (6 sets):
Snatch x 1 rep
Loading per set (by %): 85, 85, 90, 90, 95, 95
OPEN WORKOUT 15.3
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders
Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet
Saturday
9:45am
Warm up
EMOTM for 8 mins alternating
Pull ups max
Handstand hold – 20-30 seconds
Strength
5 Mins skills warm up on Hang clean
Every 2 mins for 12 mins
1 x hang clean + 5 Front squats
WOD 10 Minute amrap
Skipping 50
Press ups 5
Knees to chest 5
11am class:
Every 2 minutes, for 14 minutes (7 sets):
Back Squat
*Set 1 – 6 reps @ 70%
*Set 2 – 4 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 1 rep @ 100+%
*Set 7 – Max Reps @ 85%
Max reps sets terminate with any excessive pausing at the top of the lift. The athlete should take no more than 2 seconds at the top of the lift to breathe, brace and start their descent for the next rep.
OPEN WORKOUT 14.3
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
MEN – includes Masters Men up to 54 years old
42.5kg overhead squats
Chest-to-bar pull-ups
WOMEN – includes Masters Women up to 54 years old
30kg overhead squats
Chest-to-bar pull-ups

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