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Crossfit programming 26-3-18

Home / Articles / Crossfit programming 26-3-18

MONDAY

Warm up

100 double unders for time
SC 25 double unders for time

2 sets squats with bar
5-5-1 Ecccentric, isometric concentric

EMOTM for 12 Mins climbing
Clean + 2 front squat

FGB style 3 rounds , 30 seconds per station
Pull ups
press ups
sit ups
air squats

Tuesday

Deadlift
4 x 5 x 80%

Warm up
2 sets squats with bar
5-5-1 Ecccentric, isometric concentric

EMOTM for 12 Mins climbing
Clean + front squat

Jack
Complete as many rounds as possible in 20 mins of:
10 Push Press, 52.5/37.5kg
10 Kettlebell Swings, 24/16
10 Box Jumps, 24/20 in

SC 40/25kg & 16/12kg

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 square:
Forwards, sideways, backwards, sideways

WOD in pairs 200 Cals
Pairs share 1 bike or rower and move from bike to rower every 2 mins
2 mins Row
2 mins Bike

Scaled 100 cals

Scaled rope climb is from laying flat on floor to standing

Thursday

Every 2 mins

Front squats
5 x 5 (5 second) Isometric Front squats Across

WOD
KB Chipper
50 Kb swings
40 KB lunges
30 Clean and jerk
20 KB snatch

RX 16/12kg
RX+20/16kg

Friday

Bank holiday Individuals Comp

Saturday
Warm up
Tabata double unders

8 Minutes alternating Handstands on wall & pull ups

Strength Cleans Coach cleans – Build to heavy 3

WOD: 12 Minute am rap
4 x burpees
6 x Front squat – Barbell
10 x Push press
RX = 20/15kg

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