Crossfit Programming Jan – 2018

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January 6, 2018

Crossfit Programming Jan – 2018

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Happy new year everyone, It is just a 7 weeks to the Crossfit Open so this is a fantastic time for our athletes to start really peeping and getting WOD ready for the Open.
The crossfit open is a fantastic event where you compare online with athletes from all over the world. Its a very tough 5 weeks but it will be great fun. The open has both Scaled and RX workouts so everyone can compete, with the RX being a very good challenge for even the strongest members.
We will be having 1 open workout a week every Friday so you can get used to the intensity. We will also be building skills into the wods that you will likely have in the open. For RX Double unders, handstand push ups, muscle ups, thrusters, toes to bar and chest to bar. If you need extra coaching on any of these movements please just chat to us and we will make time to help you. For scaled these movements will be adapted and we can help you with those to.
Tuesday
Deadlift
3 x 3 x 90%
WOD 5 rounds for time
12 KB Snatch 20/12kg alternating arms
6 Toes to bar
3 Ring dips/Box dips
Wednesday
Warm up
30 seconds slow high skips, 30 rest
60 seconds double unders practice & Coach
Tabata – Alternating
1 x Wall walk Starting in press-up Up & Down
Max x Double unders for score
Coaching
6 mins
Handstand push ups
10 Mins
False grip muscle ups/ or chest to bars
WOD
14 Minute amrap
50 Wallballs
50 Goblet Lunges 24/16kg
15 Burpee box jumps
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Thursday
5 mins Warm up coaching double unders
Front squats
5 x 5
5 x 4
5 x 3
Deload
Retest
WOD
5 rounds for time:
5 Thrusters 40/25kg
20 Double unders
Straight into
3 Rounds
7 Squat cleans
7 Push jerk
20 double unders
Friday
Snatch
4min warm up
10min build
Full snatch + hang + oh Squat x 2
Spend 10 mins
Coaching chest to bars or kipping pull ups
OPEN WOD 15.2
From 0:00-3:00 minutes
2 rounds of:
• 10 Overhead Squats (M=42.5kg F=30kg) SC 30/20kg
• 10 Chest to Bar Pull-ups (SC pull ups or jumping pull ups)
From 3:00-6:00 minutes
2 rounds of:
• 12 Overhead Squats
• 12 Chest to Bar Pull-ups
From 6:00-9:00 minutes
2 rounds of:
• 14 Overhead Squats
• 14 Chest to Bar Pull-ups
Following same pattern until you fail to complete both rounds in 3 minutes.  Each 3-minute section begins from the standing position with the barbell on the floor and the athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every rep counts in this workout.
Saturday
10am Foundation class:
6 Minutes of double unders
Teach Hollow body and then V-ups
Push press – Coach then built to 3 rep Max over 16 minutes
WOD – 9 Min amrap
3 Pull ups
6 KB Lunges, 12 KB swings
100m run
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