Programming 11/18/19-11/24/19


Monday-Squat Day

Warmup: Complete

Pigeon or Couch Stretch-1 min each side

Ankle Drills-1 min each side

10 Front Back Leg Swings each side

10 Side to Side Leg Swings each side

Banded Glute Activation 1 min

A)Strength: Back Squats

5×5 @70%

B)Skill/Accessory 

EMOM 20

1-Doubles/Singles *Choose challenging reps

2-KB Farmers Carry *Choose challenging weight 

3-Doubles/Singles

4-KB Front Rack Carry

Health

A)Substitute Box Squats as needed 

B)Same

Tuesday-Horizontal Pressing Day

Warmup-Complete

10 PVC Dislocates + 10 Around the world’s

10 Push ups

10 Pronated Front + 10 Overhead + 10 Supinated Front Band Pullaparts 

10 Push Ups 

10 Banded Face Pulls

A)Bench Press 1RM

B)Conditioning/Gymnastics Skills

Every 90 secs for 9 mins

Row 15/12 Cal + HSPU

*Rest 2 mins

Every 90 secs for 9 mins

Bike 15/12 Cal + Ring Dips or Static Ring Hold

C)Accessory:Pullups

5x Max Chin Over Bar Hold and slow negative

**Rest 2 mins between sets 

Health

A)Same

B)Conditioning/Gymnastics Skills

Every 90 secs for 9 mins

Row 15/12 Cal + Push Ups

*Rest 2 mins

Every 90 secs for 9 mins

Bike 15/12 Cal + Plank Hold

C)Accessory:Pullups

5x Max Chin Over Bar Hold and slow negative

**Rest 2 mins between sets 

Or 

5x Ring Row Hold at top of ring and slow negative 

Wednesday-Posterior Chain Day

Warmup:Complete

5 Inchworms/Seal Stretch

5 Good Morning + 5 RDL’s (Barbell)

5 Beat Swings + 5 T2B

5 Wall Facing Squats + 5 WB

5 Liftoffs to knee with a light weight

A)Deadlift: Build to a heavy 5

*Every rep should begin with a liftoff to the knee and back to the floor. Followed up with a full deadlift. 

B)Conditioning: 3 Rounds of

21 WB

15 T2B

9 Plate Burpees 

*10 min cap

C)Accessory:

1-GHD Abdominal Rotations 5x:30

2-GHD Hip Ext 5×10

Health

A)Rack Pulls or Pulls From the blocks

*Build to a heavy 5

B)Conditioning: 3 Rounds of

21 WB

15 Sit Ups/Knee Raises

9 Plate Burpees 

*10 min cap

C)Same 

Thursday-Conditioning

A)Running Intervals

4 sets of 1 mile run *Rest 3 mins b/t sets

*Goal=Negative Splits

Or

B)Bike or Row

1-100 Cals For Time

2-Then, AMRAP Cals in Part 1’s Time

3-Then, For Time the amount of calories in Part 2.

*Goal=Consistency. You should hit part 1 with 80-90% effort. Part 2 should be as close as possible to 100 cals. Part 3 time should be as close as possible to part 1 time. 

Health

Same options but scale distances and calories as needed. 

Friday-Olympic Weightlifting

Warmup-Barbell Drills

A)Snatch Complex

(Power Snatch w/pause at knee + Squat Snatch)

Then, 3×3 Snatch Pulls

B)Clean Complex

(Power Clean w/pause at knee + Squat Clean)

Then, 3×3 Clean Pulls

C)Accessory:

1-Good Mornings 5×10

2-Bent Over Barbell Rows 5×20

Health

A)Strength

1-Seated Dumbbell Curls 5×10 

2-Single Arm Dumbbell Rows 5×10/each side

3-Banded KB Swings 5×20

B)Conditioning: 

Row 5000m

*Every 3 mins complete 25 Russian Twists 

Saturday

Group CrossFit 9AM

Sunday 

Open Gym 1-3 PM

Categories: WOD

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