Programming 6/10/19-6/23/19

Programing 6/10/19-6/16/19

Monday

Warmup-Complete: PVC Drills/Band Pullaparts

then,5 Rounds Not For TIme

100m run + 5-10 Push ups or Strict Ring Dips if you can do full range and strict dips

A)Bench Press

3-5 Climbing Sets of 10 with a 5 sec eccentric *Don’t cheat

Then, 3×10 @90% of todays best *Speed reps, NO 5 sec eccentric

B) “The Longest Mile” 4 Rounds For Time

10 Burpees

100m run

10 Air Squats

100m run

10 Pull ups

100m run

10 Sit Ups

100m run

*Wear a Vest

*25 min cap

Health vs Athlete=Same Today

Tuesday

Warmup-Running Drills

A) Running Conditioning *At the Track

2x600m fast-300m easy-200 sprint

*Rest 3 mins

2x500m fast-250m easy-150m sprint

*Rest 3 mins

2x400m fast-200m easy-100 sprint

*Rest 3 mins

2x300m fast-150m easy-50m sprint

*Fast paces should be your 1 mile PR Pace

*Easy paces should be as easy as you need to fully recover and stick to your fast & sprint paces

*Sprint should be faster than your mile PR pace

Total Running=6400m

Health

Option 1: AMRAP 30

200m run/jog 200m walk

Option 2:

3x Run 800m *Walk 400m

3x Run 400m *Walk 200m

*Running Intervals @mile PR Pace

*Walk slow enough to recover and still run at mile PR Pace

Wednesday

Warmup-Barbell Drills

A)Snatch

3@70%, 3@75%, 2@80%, 2@85%, 3×1@90%

*If you feel good and you hit 90% for all three singles take 10 mins to work heavier

B)Back Squats w/pause

3×5@90% of 5RM *Tested on the 6/7/19

C)Front Squat: Build to a heavy single

Health

A)Box Squats

Challenging sets of 20-15-10-5-10-15-20 *Rest 3 mins between sets

*When you are climbing back up from 5 try to hit sets just a little bit heavier than your previous 10-15-20

B) Single Leg Reverse Hyper: 3×15 each side

C) Single Arm Bent Over DB Rows 4×15-20 reps/each side

Thursday

A)Make up Day

*If you missed something through the week make it up. The WOD will start with 25 mins remaining in the class.

*If you didn’t miss anything then pick a skill and work on it. (Jump Rope, Handstands, Muscle Up Drills, Peg Boards, etc) *Ask a coach for ideas if you can’t think of anything

B)WOD: For Time

400m run + 30 WB (20/14) + 2 Rope Climbs

400m run + 30 WB (20/14) + 2 Rope Climbs

400m run w/Ball + 30 WB (20/14) + 2 Rope Climbs

*20 min cap

Health vs Athlete=Same Today

Friday

Warmup-:3 Rounds Not For TIme

3 Inchworm Seal Stretch

10 Wide Sumo Goblet Squats w/KB *Same Sumo Stance for Deadlifts

10 Sumo Deads w/KB *Same Sumo Stance for Deadlifts

10 Cal Row

A)Sumo Deadlift 4RM *No TnG

B)Rowing Intervals

4:00 on 4:00 off

3:00 on 3:00 off

2:00 on 2:00 off

1:00 on 1:00 off

*Score= Total Cals

*Reset Rower between rounds and

*Share with a partner and alternate intervals if needed but try to keep rest as close as possible so quick transitions if working with a partner.

Health-If Sumo Deadlifts give you any issues sub Prone Double KB Rows 5×10 w/pause at top

Saturday

9am CrossFit

Workout TBA

Sunday

Open Gym 1-3 PM

Programing 6/17/19-6/23/19

Monday

Warmup-PVC/Band Pullaparts

A)Overhead Pressing

1-Push Jerk 4×5@70% 1RM *Tested on 6/3/19

2-Split Jerk 4×1@90% 1RM *Tested on 6/3/19

B)EMOM 20

1- 20 WB (20/14)

2- 15 Sit ups *GHD if you can do 15

3- 5-10 Strict HSPU

4- Rest

Health-

A)Strict Press 10RM

Then, 5×10@80%

B)EMOM 20

1- 20 WB *Use a weight that you can do UB

2- 15 Sit ups

3- 5-10 Strict Press or Strict HSPU Variations

4- Rest

Tuesday

Warmup-Running Drills

A)Running Conditioning @ Track

Complete 3 Rounds:

800m easy

600m moderate

400m hard

200m sprint

*No REST

Health-

Option 1:Complete

1x800m run, 2x600m run, 3x200m run, 4x100m run

Option 2:AMRAP 30

Run 100m run/jog/speedwalk

5 Stair Accents

15 Sit ups

15 Air Squats

Wednesday

Warmup-Barbell Drills

A)Cleans:

3@70%, 3@75%, 2@80%, 2@85%, 3×1@90%

*If you were clean and hit 3 singles at 90% then take 10 more mins to work heavier

B)Back Squats w/pause

[email protected]% of 5RM *Tested on the 6/7/19

C)Front Squat: Build to a heavy single

Health

A)Box Squats 5×10 *Increasing sets but only count challenging sets

B)Banded Hamstring Curls 3×20

C)GHD Hip Extensions 3×10-15

D) EMOM 10

1-:20 Hollow Hold

2-:20 Arch Hold

Thursday

A)Make up Day

*If you missed something through the week make it up. The WOD will start with 25 mins remaining in the class.

*If you didn’t miss anything then pick a skill and work on it. (Jump Rope, Handstands, Muscle Up Drills, Peg Boards, etc) *Ask a coach for ideas if you can’t think of anything

B)WOD: Tabata

1-Slam Balls

2-Med Ball Cleans

3-Situps

4-Push ups

*8 rounds of :20 on :10 off but run through movements like going through a circuit

*Don’t worry about a score just work

Health vs Athlete=Same Today

Friday

Warmup-:3 Rounds Not For TIme

3 Inchworm Seal Stretch

10 Barbell Good Mornings

10 Barbell Curls

10 Barbell Bent Over Rows

10 Cal Bike

A)Deadlift 4RM *No TnG

B)Bike Intervals

4:00 on 4:00 off

3:00 on 3:00 off

2:00 on 2:00 off

1:00 on 1:00 off

*Score= Total Cals

*Reset Bike between rounds and

*Share with a partner and alternate intervals if needed but try to keep rest as close as possible so quick transitions if working with a partner.

Health-If Deadlifts give you any issues sub Barbell Bent Over Rows 5x 10-15 reps

Saturday

9am CrossFit

Workout TBA

Sunday

Open Gym 1-3 PM

Categories: WOD