Programming 7/29/19-8/4-19

Monday

Warmup- PVC Dislocates and Band Pullaparts

Then, 2 Roubds

Bar Complex: 5 Strict + 5 PP + 5 PJ

5 Kick Ups and 1 Strict HSPU on last kick up

A)Push Jerk 1RM

B)WOD: Gymnastics Strength

UB SHSPU

12-9-6-3

*Rest 3 mins

8-6-4-2

*Rest 3 mins

4-3-2-1

Scaled

*Reduce total number of reps each round to something you can handle.

*Alternative WOD: 10-9-8-7-6-5-4-3-2-1 *Rest 1 min between every set *If 10 UB is not realistic start where you can and go down 1 rep each set. 

Health 

A)S2O *Build to a heavy 5

B)For Time: 

Accumulate 75 Seated Strict DB Presses

*Every break complete :30 plank hold 

*Choose a challenging weight to where 10-15 reps would be a max set. Up

Tuesday

Warmup-Running Drills

A)For Time

Run 1 mile

*Rest up to 10 mins. Be fully recovered

Run 200m

B)Intervals:5 Rds You Go I Go

15/12 Cal Row

12 Burpees Over the Rower

Health-Same 

If you struggle with running just put finishing a mile by walking/jogging as the priority for today. Scale reps on the WOD to where you finish every round under 1:45. 

Wednesday

Warmup-Barbell Drills

A)Clean 1RM

B)”Macho Mile” 4Rds For Time

400m run

3 Rounds of “Macho Man”

3 Power Cleans + 3 Front Squats + 3 S2O (135/95)

*22 min cap

Health

A)Power Clean or Hang Power Clean 

*Build to a heavy 3 rep

B)WOD:4 Rds For Time

4 Rounds of:

400m run

3Rounds of: 5 DB Hang Cleans + 5 DB S2O 

*Scale distance as needed. You should not have to walk.

*Row/Bike as needed if prevented from running.

*Challenging weights that you can keep UB on complex.

Thursday

A)Make Up Day

B)”Hot Potatoe” 36-30-24″ Teams of 2

Tall Box Over

Sandbag Over Box (120/80)

Health-Same 

*Scale weight and box sizes as needed 

Friday

Warmup- Complete

Knee Tuck/Across Body

Inchworm Seal Stretch 

Then, 10 Good Mornings

10 Barbell Curls

10 RDLs

A)Deadlift 1RM

B) WOD: 40-30-20-10

Russian KB Swings (53/35) 

100m Waiters Carry *Switch arms whenever

Sit Ups 

Health- 

A)Strength: 

GHD Hip Extensions 3×10-15 reps

Single Leg KB or DB RDLs 3×10-15 reps

B)WOD: 40-30-20-10

KB Swings *Choose Challenging weight that you believe you can go UB

100m Waiters Carry *Switch arms whenever

Sit Ups 

Saturday

Group CrossFit 9AM

Sunday 

Open Gym-Cancelled this week as Drew is Running for St. Jude.

Categories: WOD