Crossfit programming 26-3-18 | Crossfit GYM

Crossfit programming 26-3-18

Crossfit programming 19-3-18
March 18, 2018
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April 1, 2018

Crossfit programming 26-3-18

MONDAY

Warm up
100 double unders for time
SC 25 double unders for time
2 sets squats with bar
5-5-1 Ecccentric, isometric concentric
EMOTM for 12 Mins climbing
Clean + 2 front squat
FGB style 3 rounds , 30 seconds per station
Pull ups
press ups
sit ups
air squats
Tuesday
Deadlift
4 x 5 x 80%
Warm up
2 sets squats with bar
5-5-1 Ecccentric, isometric concentric
EMOTM for 12 Mins climbing
Clean + front squat
Jack
Complete as many rounds as possible in 20 mins of:
10 Push Press, 52.5/37.5kg
10 Kettlebell Swings, 24/16
10 Box Jumps, 24/20 in
SC 40/25kg & 16/12kg

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 square:
Forwards, sideways, backwards, sideways
WOD in pairs 200 Cals
Pairs share 1 bike or rower and move from bike to rower every 2 mins
2 mins Row
2 mins Bike
Scaled 100 cals
Scaled rope climb is from laying flat on floor to standing
Thursday
Every 2 mins
Front squats
5 x 5 (5 second) Isometric Front squats Across
WOD
KB Chipper
50 Kb swings
40 KB lunges
30 Clean and jerk
20 KB snatch
RX 16/12kg
RX+20/16kg

Friday
Bank holiday Individuals Comp
Saturday
Warm up
Tabata double unders
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

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