Crossfit programming 3-01-17

Screen Shot 2016 12 09 at 08.45.07
Crossfit programming 19th – After Christmas
December 18, 2016
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Crossfit programming 090117
January 8, 2017

Crossfit programming 3-01-17

 
 
 
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Happy new year
We are looking forward to an exciting new year with you all.
Tuesday
5 x 2 Clean & jerk
8min amrap
5 box, 5 push press, 5 pull ups
Wednesday
3 sets – not for time
3 x Toes to bar on rings ( focus on no lats & big back swing generating speed from feet all the way to ring)
8 x Straddle V-ups
3 x Bridge up hold 10 seconds
Those who cant chest to bar
Set 1 5 x Ring rows with 1 second pause (to chest)
Set 2,3 & 4. 5 x Use hips to ring row to chest with 1 second pause
Set 5 Try adding this hip extension to pull up
Those who cachets to bar:
3 x Cast swings on muscle up – teach kick out & then large back swing also aggressive stop when directly under rings (verticle body)
In between each set 3-5 Muscle ups pull to press with feet on box.
Last 2 sets Finish With assisted or muscle ups.
WOD 1 for time
50 Wall balls
WOD 2 6 minute amrap
1,2,3,4,5,6,7,8,9,10…. HSPU
10 Double unders
Athletes good at double unders try and focus on speeding up your double unders, with a smaller jump and quicker rope.
Thursday
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Anterior chain opener – 2 mins with band
2 x Hip flexor and ankle flexion stretch 45 seconds (low dragon)
Every 2 mins for 14 mins
1 Snatch + 2 OHS
WOD 4 rounds for time
Thrusters 10
Jumping chest to bar pull ups x 6
RX 40/25 No regular pull ups must hit chest on bar.
RX+ kipping chest to bar 50/30kg
Friday
Back Squat x 3 E2MOTM @75% x 16
WOD:
Snatch 10,8,6,4,2
Burpee 3
Finish above then Straight into
Clean 10,8,6,4,2
Press 10,8,6,4,2
RX 40/25kg
Saturday
9:45 class
10am Foundation class:
6 Minutes of double unders EMOTM 5 V-ups
Push press – Coach then built to 3 rep Max over 8 minutes
Front squats build to heavy 3 over 5 Minutes
WOD – 9 Min amrap
3 Pull ups
15 KB swings
100m run
11am class
EMOTM for 10 mins 1 x Snatch high pull @ 1rm Snatch
“Abbate“
Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile
 
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