Crossfit Programming 26-02-18

CrossFit Open 15.1 Movements
Crossfit programming 19-2-18
February 18, 2018
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Crossfit programming 5-3-18
March 4, 2018

Crossfit Programming 26-02-18

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MONDAY
Fitness retests:
We tested these 6 weeks ago so its going to be great to see what results you’ve got & how well all the members have improved in just 6 weeks.
WOD 1
6 mins to establish
Max unbroken double unders
WOD 2 – 1 set
Max Pull ups unbroken
RX+ is chest to bars
Scaled athletes must note band used on board.
Kipping is allowed
WOD 3
10 mins to establish max Clean complex:
1 power x 1 x Hang power + 1 Hang squat clean
WOD 4
10-8-6-4-2
Thrusters
Burpees
RX 40/25kg
SC 30/20kg
RX+ 50/30kg

Tuesday
Deadlift
5 x 5 @ 75%
WOD for time
3 rounds
6 Press ups
10 Box Jumps
14 KB Swings
RX 24/16kg
RX+ Ring dips 28/20kg
Wednesday
Warm up
Tabata
10 x Dumbbells Rear fly
Double unders
Skills
Muscle up/ chest to bar skills
Teach swing for bar muscle ups / chest to bars
Using ring in foot on rings or box to practice getting over bar
4 mins – As class
Warm up Handstand push up for WOD
WOD PAIRS
100 Double unders
80 Wallballs
60 OH lunge 20/15kg
40 HSPU
20 Chest to bars
10 Sycronised Burpees

Thursday
Every 2 mins
7 x 3 OH Squats climbing from bar
WOD – 6 rounds
Double unders 20
Power Snatch 6
RX 35/20kg
RX+ 42.5/30kg
Friday
OPEN WOD 18.2 Released 1 am Friday morning

Febuary Foundation Crew


Saturday
Foundation class:
Warm up
3 Minutes – Coach box jumps then
8 Minutes alternating Handstands on wall & pull ups
Strength Cleans Coach cleans – Build to heavy 3
WOD: 12 Minute am rap
4 x burpees
6 x Front squat – Barbell
10 x Push press
RX = 20/15kg
11am Class
Open WOD / Hero WOD
 

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