Programming 24-06-18

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Crossfit programming 17-06-18
June 17, 2018
Crossfit programming 02-7-18
July 1, 2018

Programming 24-06-18

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35486031 858478664348038 786913024525991936 n

Deload week – Time to spend some time on Skills 

Monday
Warm up Tabata Alternating 
20 seconds max hight singles
10 seconds rest
20 seconds Doubles 
Double unders – Intermediate athletes working on max unbroken sets. 
Advanced atheltes (over 50 doubles easily) working on speeding up doubles time for 20 double unders every 20 seconds. 
With a running clock:
Beat swing – 0-4 mins
Coaching smooth and effortless swing, tight core
Kipping pull ups with tight core. 
Double unders:
EMOTM for 4-8 mins
Intermediate Max unbroken doubles for 30 seconds
Advanced 20 double unders for time – work on speed 
Kipping 8-16 Mins
Split group into either, pull ups, butterflies & chest to bars. Coach these athletes skills for 8 mins. 
Optimus
4 rounds for time of:
50m Overhead Walking Lunge  15/10kg
50 ABMAT Sit-ups 
Gym wall to all 7 m so 7 widths touching each wall  = 50m

Tuesday
Core skills/strength focus
Dead bug focus on neutral posture. 
Dead bug with hands overhead. maintaining neutral posture
EMOTM for 6 mins 
1 Turkish get up climbing  
Every 90 seconds  
In pairs alternating 2 x length gym OH plate carry 
5 sets climbing. 
Farmers walk 3 sets x 100m 
Using sandbags/kettlbells
Chipper: Wall Balls, 400 m, Push-ups and 5 more
For time:
40 Wall Balls, 10/9 ft
Run, 400 m
40 Push-ups
Run, 400 m
40 Push Press, 20/15kg
Wednesday
EMOTM for 3 mins
20 seconds Handstand hold
+ 2 Strict leg raises on bar
EMOTM for 8 mins 3 reps
First spend 4 mins teaching skills
Coaching Handstand push ups/free standing HSPU
Free standing HSPU still use wall but aim is not to touch it.
PIARS WOD 16 minute AMRAP
12 Box jumps overs
12 Overhead squats 20/15kg
12 Thrusters 20/15kg
Thursday
Armadillo warm up
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Toes to bar skills
Intermediate athletes, focus is on maintaining the beat swing to knees to elbow. 
Advanced athletes, focus on efficiency so little lat use. Aim to keep head between arms. Also speed of toes from back of swing to bar rapid, the aim is to utilise this speed rather than strength.  
WOD
AMRAP 8 mins: Double Unders and One Arm Kb Or Db Snatches
Complete as many rounds as possible in 8 mins of:
30 Double Unders
20 One Arm Kb Or Db Snatches, 24/16 kg

Friday
Barbell Skills
Barbell continuum 
WOD For time 
70 burpees
60 sit ups
50KB swings 24/16
30 HSPU
Saturday
Warm up 
EMOTM alternating x 8
Hand stand hold
Max pull ups
Strength x 10 mins
OH lunge build to 6 rep max
11 Min amrap
20 skips/10 double unders
10 Air squats – Great form
5  Push press 30/20kg

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