Crossfit programming 200217

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Crossfit Programming 130216
February 10, 2017
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Crossfit Programming 270117
February 26, 2017

Crossfit programming 200217

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Its finally here, this Thursday the Open will begin. If you have any questions about join in the open please just email us or chat to a coach.

Coaches playing on the new Airbike

Coaches playing on the new Airbike


Extra row session:
50 Calories of Rowing
50 Alternating S.A.O.H. dumbbell lunge
40 Calories of Rowing
40 OH dumbbell lunges
30 Calories of Rowing
30 Alternating Single arm over head dumbbell lunge
Monday
2 sets
30 Sec German hang
60 Sec Banded chest stretch
6 Minute skills warm up with class on Jerk
Split Jerk x 1 rep Every 2 mins
*Set 1 – 55%
*Set 2 – 65%
*Set 3 – 75%
*Set 4 – 80%
*Set 5-8 – 85%
WOD in Pairs
5 rounds for time
100 double unders
12 Chest to bar pull ups
12 Ring dips
RX+ Muscle ups instead of chest to bar & ring dips
Tuesday
Warm up 2 sets
6 x Wall slides
60 second Chest stretch with band
Shoulder stretch on box 45 seconds
Snatch Every 2 mins for 20 mins
Mins 0-10 Climbing 3 x Snatch from high hang
10-20 mins 1 x  Snatch from floor climbing to 90%
14 Minute Amrap
30 Bar facing burpees
30 OH Squats 40/25kg
30 HSPU
30 Toes to bar
RX+ 50/30kg
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Wednesday
Glute Activation Warm-Up
T-spine on foam roller
Every two minutes, for 8 minutes (4 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
Take 10-12 minutes to build to 80% of your Clean & Jerk
Against an 12-minute running clock, perform the following, in order:
Complete rounds of 30,20,10 reps for time of:
Wall balls
Single arm KB snatch 16/12kg
RX + 24/20kg
and then, using the same barbell, build the barbell and establish a 1-RM Clean & Jerk in the remainder of the 12 minutes.
Thursday
Dynamic Mobility & Activation
Hamstring activation with band
Hip flexor stretch with band
Deadlift
Ever 2 Mins for 16 Mins
2 reps Climbing (note form & quality is key not weight)
6 Minute Amrap
3 Front squat
3 Push press
3 Burpees
On 6 mins
20 Chest to bars for time. (RX+ muscle ups)
RX 50/30kg
RX+ 60/40 & muscle ups
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Friday
Open workout 17.1
The open workout will be released on Thursday night at 1pm….
Saturday
Warm up
Tabata double unders
3 Minutes – Coach box jumps then
8 Minutes alternating Handstands on wall
5 Box Jumps
Strength Cleans Coach cleans – Build to heavy 3
WOD: 8 Minute am rap
5 x Barbell burpees
7 x Front squat – Barbell
9 x Push press
RX = 20/15kg
11am Class
Open workout 17.1
OR
Open workout 15.1
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (52 / 34 KG)
5 snatches
WORKOUT 15.1a
1-rep-max clean and jerk
6-minute time cap
Will & the Saturday crew

Will & the Saturday crew

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