Programming 11/25/19-12/1/19


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

5×4 @75%1RM

B)Accessory:Lower Body

1-Rear Foot Elevated Lunges 5×10/each leg

2-Med Ball Squeeze Glute Bridges 5×15

C)WOD: 2 Rounds (Thx MisFit Athletics)

25/18 Cal Bike

20 BJ (24/20)

15 DB Push Press (50/35)

*Rest 5 mins 

Health-

A)Box Squat if needed

B)Same

C)WOD: 2 Rounds (Thx MisFit Athletics)

20/15 Cals on Bike

15 Box Step ups (24/20)

10 DB Push Press *Choose challenging weights

*Rest 5 mins 

Tuesday-Pressing

Warmup-Complete

2 sets of 15 Front Plate Raises

2 sets of 15 Lateral Plate Raises

2 sets of 10 Banded Y’s-T’s-V’s

A)Strict Press:Build to a heavy 5

Then, 3×[email protected]% today’s 5

B)Accessory:Shoulders

1-Steering Wheel Front Plate Raises 3×12-15 reps

2-Bradford Presses 3×20

C)Gymnastics Skills: AMRAP 20

*Explanation in class

Health-Same 

Wednesday-Conditioning

*SAME AS LAST WEEK BUT PICK A DIFFERENT OPTION

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. 

Thursday

Thanksgiving- Closed

Friday-Open Gym 8am-Noon

*No structured class but coach/coaches will be there to help explain the workouts if needed. 

Warmup:Complete

5 Inchworms/Seal Stretch

5 Good Morning + 5 RDL’s (Barbell)

5 Liftoffs to knee with a light weight

A)Strength: Deadlift

4 Liftoff + Full Deadlift  

*Compare to 11/20/19 (5 rep)

B)Accessory: Posterior Chain

1-Rear Foot Elevated RDL’s

5×10/ea leg

2-GHD Hip Extension

5×10

C)WOD: AMRAP 12

30/24 Row Cals

15 Pull ups

30 WB (20/14)

Health

A)Rack or Block Pulls if needed

B)Same or Single Leg RDL with hand on rail if needed.

C)WOD: AMRAP 12

30/24 Row Cals

15 Ring Row or Pull up variation if needed

30 WB (20/14)

Saturday

Group CrossFit 9AM 

Sunday

Open Gym 1-3PM

Categories: WOD

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