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Crossfit programming 15-4-18

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Monday

Warm up
squats with bar
5-5-1 Ecccentric, isometric concentric
Clean warm up
Jerk skills – 2 second pause in dip and catch

Every 2 mins for 12 mins

Climbing to 80% Max

Clean + Jerk

Pairs WOD
4 rounds for time
25 ring dips
25 toes to bar
25 burpees

SC press ups / K2C

Tuesday

CORE SKILLS
Work in pairs to learn how to see and feel the movement

Dead bugs

Bird dog

3 x 3 Turkish Get ups

Benchmark WOD
“Helen”
3 Rounds For Time
400 meter Run
21 Kettlebell Swings (1.5/1 pood)
12 Pull-Ups

Wednesday

Strict Ring muscle ups:
Warming up with low rings (From knees knuckles, meerkat ,through)
Teach spotting for Assisted on high rings supporting athletes feet.
Scaled athletes work on strict pull up strength or rope climbs.

Handstand walk skills
Handstand wall walk
Handstand wall taps
Handstand walks – advanced athletes working on a slalom of cones and obstacles

WOD 1
100m Handstand walk
(4 matts = 10m)
Scaled = 100m Bear crawl

WOD 2
2 rounds 60 seconds on each station
BIKE
REST
ROW
BURPEE BOX JUMP
REST

Thursday

Every 2 mins

Warm up
3 sets (3,3,1) Bar, 50%, 70%

15 minutes to establish 1 RM Front squat

For time
80 KB clean and press

EMOTM (starting on zero)15 double unders

Rx 16/12
RX+ 24/16kg

Friday

Warm up EMOTM for 5 mins
2 x Snatch pause deadlift

Every 2 mins for 16 mins
2 x Snatch – Climbing only with quality

“Randy”
For time
75 power snatches 35/25kg

Saturday
9:45am

Warm up
EMOTM for 8 mins alternating
Pull ups max
Handstand hold – 20-30 seconds
Strength
5 Mins skills warm up on Hang clean
Every 2 mins for 12 mins
1 x hang clean + 5 Front squats
WOD 10 Minute amrap
Skipping 50
Press ups 5
Knees to chest 5

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