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Crossfit programming 9-4-18

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

Every 2 mins for 12 mins

Climbing

Clean + 2 front squat

WOD 12 minute amrap
1-2-3-4-5-6……
Pull ups
Press ups
Box jump 30/24”

RX+ Chest to bars, HSPU & 36/30” box

Tuesday

Deadlift
4 x 1 x 90%

WOD 9 Minute amrap
30 double unders
12 OH Lunge
4 Toes to bar

RX 40/25kg

W
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 RX+
3 rounds for time
5 Muscle ups
10m handstand walk

WOD 1 RX
3 rounds
5 pull ups
3 Hand stand push ups

WOD 1 Scaled
3 rounds
5 Pull ups (band)
10 press ups

WOD 2
1 km Row for time
Or
1 mile bike for time

Thursday

Every 2 mins

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

Then Climbing to heaviest 3
Front squats 5 x 3

WOD 1 – fitness test

400m Run for time

WOD 2

21-15-9

KB swings USA

Press ups

 

Friday

Warm up EMOTM for 5 mins
2 x Snatch pause deadlift

Every 2 mins climbing for 10 mins
Snatch high pull + Snatch

“Hope”
3 rounds, 1 min per station, of:
Burpee
Power Snatch, 75/55 lbs
Box Jump, 24/20 in
Thruster, 75/55 lbs
Chest-to-bar Pull-up
Rest 1 min

Saturday
Saturday 10am foundation class
Warm up
EMOTM alternating x 6
Hand stand hold
Max pull ups

Strength x 10 mins
OH lunge build to 6 rep max

WOD
11 Min amrap
18 Box step ups
6 press ups
3 push press 40/25

 

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