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Crossfit in Cambridge

Crossfit programming 2-12-18

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Monday

Movements screening, We will be doing a full movement screen on all our athletes. 

This will really allow us to analyse how you move and areas we need to strengthen and mobilise for you. 

5 RFT: Handstand Push Ups, Pull Up (Chest To Bar)s and Dumbbell Walking Lunges

5 rounds for time of:

6 Handstand Push Ups

12 Pull Up (Chest To Bar)s

24 Dumbbell Walking Lunges 16/12kg

Tuesday

Over head mobility: 

Lat roll 

Pec on ball 

Lat stretch

3 rounds

Bar stretch

Active wall touches

Dead bug

Coaching Turkish get up

WOD

Pairs WOD 2 rounds (24 mins)

Row 1:45 mins

Rest 2:15 mins 

Bike 1:45 

Rest 2:15

Turkish get ups 1:45

Rest 2:15

Wednesday

Front squat 

60%x3 5 second negative on reps 1&2

65%x3 5Second negative on reps 1&2

70%x4

80%x3

80%x3

85%x2

WOD

WOD

4 rounds for time 

21 Double unders

9 Thrusters 

Rx 40/25kg

Thursday

EMOTM for 10 

Bar or very light

3 position clean + 1 Jerk:

Pockets + Mid thy + knee 

Clean & jerk 

60%x2

70%x2

70%x2

80%2

80%x2

WOD 8 Minute amrap

12 Russian Kettlebells swings

12 Push press KB 

12 Box jumps

RX 24/16kg

 

Friday

Box Dip holds 2 seconds

10 reps – rest 30 seconds 

rest 30 seconds

repeat 

 

60 seconds Dead bug – Feet down

Straight into 60 seconds feet up

A-T-I prone with 1.25kg plates

8-8-8 – 1 second hold in each position 

Every 2 mins

Good mornings 

4 x 6 Climbing

Good morning 

4 x 4 @ 60%

As many reps in 14 mins as you can of:

400m  Run

50 Toes-to-bars

40 Wall Balls, 20/14 lbs, 10/9 ft

30 Cleans, 135/95 lbs

20 Muscle-ups

Saturday

Deadlift

5 x 1 x 80%

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