Programming 8/19/19-8/25/19

Monday

Warmup-Barbell Drills

A)Strength Part 1:

Clusters 10-8-6-4-2 then, 5-4-3-2-1  

*Rest 1 min between all sets and increase weight each as reps go down

*Goal=Aprox 1 minute or less to complete sets

Then, without taking any required rest go into B

B)Strength Part B:

S2O 10-8-6-4-2 then, 5-4-3-2-1  

*Rest 1 min between all sets and increase weight as reps go down

*Goal=Aprox :30 secs or less to complete sets

*35 min cap to complete all sets 

C)WOD:AMRAP 10

4 Bar MU or C2B or Pull ups

8 Burpee Box Overs (24/20)

Health

A)Strength Part 1:

Front Squat or Goblet Squat 10-8-6-4-2 then, 5-4-3-2-1  

*Rest 1 min between all sets and increase weight each as reps go down

*Goal=Aprox 1 minute or less to complete sets

Then, without taking any required rest go into B

B)Strength Part B:

S2O 10-8-6-4-2 then, 5-4-3-2-1  

*Rest 1 min between all sets and increase weight as reps go down

*Goal=Aprox :30 secs or less to complete sets

*35 min cap to complete all sets 

Tuesday

Warmup- Barbell Drills

A)E3MOM x 6 Rounds

12 Bar Over Burpees *Scale to 10 or 8 reps

Snatches 10-8-6-4-2-1

12 Bar Over Burpees

(75/55) (95/65) (115/75) (135/95) (155/105) (185/115) *Scale weights accordingly 

B)”Strict JT” 21-15-9 or “JT”

HSPU

Ring Dips

Push ups

*15 min cap

C) Accessory: 

DB Movement Practice 3-5 sets of 10

-Single Arm OHS

-Split Snatches

-Hang Clean and Split Jerks

Health

A)Scale Reps and Hang Snatches as needed to hit time frames *Keep Snatch weight the same if needed. 

B)WOD: 25-20-15-10-5

Push Ups

Ring Rows 

Sit Ups

C)Accessory:Pump Session

3×20 DB Curls

3×20 Seated DB Tricep Extensions

Wednesday

Warmup-Complete:

Banded Glute Activation

10 Good Morning + 10 RDLs + Warmup to opening weight 

A)Strength: Deadlifts

TnG Deads 5-4-3-2-1-2-3-4-5 *AHAP

1 Peg Board or 1 Rope Climb or 2 Seated to Standing RC

HS Walk or Progression

*15 min cap

B)WOD: For Time

1000m/850m Row *vest

100 Doubles *vest

1 mile Run *vest

*Ditch Vest

1000m/850m Row

100 Doubles

1 mile Run

*32 min cap

Health

A)Strength:

Barbell Bent Over Rows rather than Deadlifts

Peg Board or 1 Rope Climb or 2 Seated to Standing RC

HS Walk Progression or Bear Walk

*15 min cap

B)WOD: For Time

1000m/850m Row 

50 Doubles/100 Singles

1 mile Run 

500m Row/400m Row

50 Doubles/100 Singles

800m Run

*32 min cap

Thursday 

A)Make Up Day

B)TBA:Partner WOD

Friday 

Warmup-Banded Glute Activation

Warmup to Front Squat Weight 

A)Strength/Conditioning:

21-15-9

Cals x2

Back Squat-Front Squat-OHS (95/65)

*Rest 3 mins

15-9-6

Cals x2 

Back Squat-Front Squat-OHS(135/95)

*Rest 3 mins

12-6-3

Cals x2

Back Squat-Front Squat-OHS (185/125)

*35 min cap 

B)Strength/Conditioning:

UB Doubles 50-40-30-20-10

*Complete 35 UB Russian Swings between sets *AHAP

Health

A)Air Squat-WB-Heavy Goblet Squat

B)Scale Reps or make UB sets of singles or just accumulate rather than UB sets of jump rope

Saturday 

Group CrossFit 9AM

TBA

Sunday

Open Gym 3-5PM

Categories: WOD

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