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CrossFit programming 11.2.19 (Skill refinement week)

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11th February –> 16th February 2019

Back off week/Skill Refinement for Open 19′

Note from Head coach –

Week 6 of our 7 week lead up to the Open, starting next Friday! There has been some savage workouts over the last 5 weeks and it’s been awesome to see so much progress – both technically & fitness-wise. This week is a little different to the last 5…

The focus for the upcoming week is to pull back slightly on the intensity, move with better form in WOD’s, and work on skill refinement. There will be more coaching on movements that will highly likely pop up in the Open. The WOD’s on Tuesday and Friday will be the most intense of the week. ‘Not for time’ simply means there is no pressure of the clock, so move well with purpose.

Of course there will still be plenty of opportunity to get your workout-fix in, all we ask is just pull back 5-10% on the intensity and aim to move REALLY well in all movements. The following 5 weeks will be intense, so use this week wisely 😉

Have fun and enjoy your training

 

 

Monday 11th February

STRENGTH:

Front squats 5-5-5-5-5

All sets @ Tempo 2-1-X-1. Building each set, 3 mins rest between sets.

– – – – – – – – – –

SKILLS:

DB Snatch & Single arm OH squat technique

– – – – – – – – – –

WOD:

5 rounds for quality (not for time)

10 DB snatch (5 each arm) 22.5/15kg

15 Single arm OH squats 22.5/15kg

20 ab-mat sit ups

 

 

Tuesday 12th February

STRENGTH:

Sumo deadlift 4 x 10 @ moderate-heavy weight. Focus on moving the bar well.

Rest 2 minutes between sets.

 

– – – – – – – – – –

SKILL:

Thruster efficiency and technique

Kipping pull up technique

– – – – – – – – – –

WOD:

Partner Workout for time: Only 1 person working at a time.

 

100 thrusters 42.5/30kg

100 pull ups

100 burpees

(Every 3 minutes alternating each time, 1 partner must complete 25 DU or 50 SU starting on 0:01)

 

 

Wednesday 13th February

SKILL:

Muscle up technique and progressions

– – – – – – – – – – –

WOD:

30 minute EMOM (6 rounds)

Min 1: Calories. Bike: 6-10 / Row: 10-14

Min 2: 20 stepping lunges

Min 3: 5-10 ring dips

Min 4: 10 hollow rocks + 10 superman rocks

Min 5: 2-5 Muscle ups (ring or bar)

 

 

Thursday 14th February

STRENGTH:

20 minutes to find heavy 5 ‘touch and go’ Power clean & push jerk

– – – – – – – – – – –

SKILL:

Wall ball efficiency and technique

Plate ground to overhead technique

– – – – – – – – – – –

WOD:

For quality, not for time.

 

Buy in: 25 wall balls

3 rounds of Cindy

15 Ground to overhead @ 20/10kg plate

2 rounds of Cindy

15 G2OH

1 round of Cindy

15 G2OH

Buy out: 5 wall walks

 

 

Friday 15th February

SKILL: Kipping HSPU

– – – – – – – – – – –

WOD #1

In Tabata style: (aim to be consistent over all efforts of the tabata).

Double unders/single unders

1 minute rest

Burpee Box jumps/step ups

1 minute rest

HSPU

1 minute rest

Starfish Side plank (alternate each time)

**5 minutes rest between each workout**

 

WOD #2

21-15-9 for time

Russian KB swings

V-ups

Goblet squats

(choose a challenging weight that you can maintain great form with)

 

 

Saturday 16th February

Workout and Strength announced on the day 😉

 

#AwesomeTakesPractice

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