Crossfit programming 15-4-18

Crossfit Stags & Does is looking for a full time coach!
April 12, 2018
Crossfit programming 23-4-18
April 22, 2018

Crossfit programming 15-4-18

Monday

Warm up
squats with bar
5-5-1 Ecccentric, isometric concentric
Clean warm up
Jerk skills – 2 second pause in dip and catch
Every 2 mins for 12 mins
Climbing to 80% Max
Clean + Jerk
Pairs WOD
4 rounds for time
25 ring dips
25 toes to bar
25 burpees
SC press ups / K2C
Tuesday
CORE SKILLS
Work in pairs to learn how to see and feel the movement
Dead bugs
Bird dog
3 x 3 Turkish Get ups
Benchmark WOD
“Helen”
3 Rounds For Time
400 meter Run
21 Kettlebell Swings (1.5/1 pood)
12 Pull-Ups
Wednesday
Strict Ring muscle ups:
Warming up with low rings (From knees knuckles, meerkat ,through)
Teach spotting for Assisted on high rings supporting athletes feet.
Scaled athletes work on strict pull up strength or rope climbs.
Handstand walk skills
Handstand wall walk
Handstand wall taps
Handstand walks – advanced athletes working on a slalom of cones and obstacles
WOD 1
100m Handstand walk
(4 matts = 10m)
Scaled = 100m Bear crawl
WOD 2
2 rounds 60 seconds on each station
BIKE
REST
ROW
BURPEE BOX JUMP
REST

Thursday
Every 2 mins
Warm up
3 sets (3,3,1) Bar, 50%, 70%
15 minutes to establish 1 RM Front squat
For time
80 KB clean and press
EMOTM (starting on zero)15 double unders
Rx 16/12
RX+ 24/16kg
Friday
Warm up EMOTM for 5 mins
2 x Snatch pause deadlift
Every 2 mins for 16 mins
2 x Snatch – Climbing only with quality
“Randy”
For time
75 power snatches 35/25kg
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

Leave a Reply

Your email address will not be published.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