Crossfit programming 16th -23rd October

Crossfit Programming 10-17th October
October 9, 2016
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Crossfit programming 23-29th October
October 23, 2016

Crossfit programming 16th -23rd October

Monday

The 6:30am crew.

The 6:30am crew. Showing how to start your day!


Pec stretch with band 1:30
2 sets
30 seconds German Hang
Glute activation – Monster walk
Front Squat 5×3 (pf)
Clean + jerk 3×3 pausing at 1inch and knee
PAIRS WOD 10 rounds for time
9 x Pull ups
15 x wall balls
Tuesday
EMOM Alternating x 6
30 second passive Bar hang
30 seconds Thoracic foam roll with arms on bar or rig
Strength
Strict press 5x 8
Max push press @ same weight
WOD 5 rounds
30 double unders
10 Clusters
Rx 50/30kg
RX+60/35kg
Wednesday
Impairs work through
Giant set x 2 sets – Work constantly but rest when needed – keep quality throughout.
60 seconds total L-sit on rings
15 Bridge ups
60 second Handstand hold on wall
30 V-ups (holding Hollow body between each rep)
8 mins:
HSPU Skills – Coaching Headstand to press ups progressions and kipping handstand pushups.
Focus on explosive kick into timing of full lock out.
3 rounds
3 min amrap
3 HSPU
5 Toes to bar
7 burpees
2 mins rest
Record day at the box 59 scores on the board

Record day at the box 59 scores on the board


Thursday
Min 1 & 2 – 1 x 15 seconds False grip hang
Min 3 & 6 – 3 x False grip pull ups or strict muscle ups
Min 5 & 7 – Max ring dips
Snatch 5×3 pausing at 1inch and knee
WOD 5 rounds
3 x SDHP
6 x Bar facing burpees
RX 60/35kg
Rx+ 80/45kg
Friday
OH Squat 6×2 (pf)
OPEN WORKOUT 15.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats (42.5/30kg)
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
Scaled – 30/20kg & pull ups
Scaled 2 – 20/15kg & Jumping chest to bars
 
Saturday
9:45am
Saturday
Warm up
EMOTM for 6 mins alternating
Pull ups max
Handstand hold – 20-30 seconds
Strength
5 Mins skills warm OH squats
EMOTM for 6 mins
2 Power snatch
2 Over head squat
WOD 8 Minute amrap
Skipping 50
Press ups 5
Knees to chest 5
11am Class:
2 x sets
10 x Hamstring curls with band
10 x Glute bridge with plate
Deadlift 5 x 5
“The Seven”
Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
115kg Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

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