Programming: Week of January 27th - February 1st, 2020


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Programming: Week of January 27th - February 1st, 2020
 

Monday, January 27th, 2020

Strength:
Back Squat 3-3-3-3-3-3-3

WOD:
3 rounds for time of:

30 Push-ups

15 Back Squats, 135/95 lbs

Run, 300 m

Tuesday, January 28th, 2020

Strength:
Turkish Get-up 4-4-4-4

WOD: As many reps as possible in 18 mins of:

50 Weighted Box Step-ups, 35/20 lbs

40 Deck Squats, 35/20 lbs

30 Toes-to-bars

20 Single Arm Dumbbell Devil Press, 35/20 lbs

10 Alternating Turkish Get-ups, 35/20 lbs

Wednesday, January 29th, 2020

Strength: Push Jerk 2-2-2-2-2-2

WOD: Gwen

Clean & Jerk 15-12-9

 

Touch and go at the floor only. Even a re-grip off the floor is a foul. No dumping.

Use the same weight for each set.

Rest as needed between sets.


Endurance For Wednesday

WOD 1: Team Row
As many meters as possible in 13 mins of:

Row

Teams will row as many meters as possible.

At the start of the clock, all athletes will complete 3 burpees and then start their rowing.

EMOM teams will complete 3 burpees.

WOD 2: For time:

Row, 1000 m

25 Wall Balls, 20/14 lbs

30 Thrusters, 95/65 lbs

25 Wall Balls, 20/14 lbs

Run, 1000 m

Thursday, January 30th, 2020

Strength: Every 1 min for 12 mins, alternating between:

3 Clusters, pick load

Ring Dip, 30 secs

Hollow-to-Arch Swing, 30 secs

This is a controlled movement focusing on the stabilization of the ring dip into transition to muscle up.

RX WOD: 3 rounds for time of:

Row, 500 m

21 Thrusters, 115/75 lbs

5 Ring Muscle-ups

Row, 350 m

15 Thrusters, 115/75 lbs

3 Ring Muscle-ups

Row, 100 m

9 Thrusters, 115/75 lbs

1 Ring Muscle-up

Intermediate WOD: 3 rounds for time of:

Row, 500 m

21 Thrusters, 95/65 lbs

5 Ring Row To Jumping Ring Dips

Row, 350 m

15 Thrusters, 95/65 lbs

5 Ring Row To Jumping Ring Dips

Row, 100 m

9 Thrusters, 95/65 lbs

5 Ring Row To Jumping Ring Dips

Scaled WOD: 3 rounds for time of:

Row, 500 m

21 Thrusters, 75/55 lbs

5 Ring Rows

Row, 350 m

15 Thrusters, 75/55 lbs

5 Ring Rows

Row, 100 m

9 Thrusters, 75/55 lbs

5 Ring Rows

 


Friday, January 31st, 2020

Strength:
Deficit Deadlift 5-5-5-5-5

WOD: Complete as many rounds as possible in 10 mins of:

5 Deadlifts, 275/195 lbs

7 Lateral Burpee Over Bars

10 Wall Balls, 20/14 lbs 

Saturday, February 1st, 2020

9am Friends & Family CrossFit
WOD: Complete as many rounds as possible in 15 mins of:

Run, 200 m

Dumbbell Farmers Carry, 50/35 lbs, 100 m

20 Dumbbell Front Squats, 50/35 lbs

10am THROWDOWN

Strength: Choose Your Own Adventure

You can use a Dumbbell, Kettlebell, OR Barbell

Every 30 sec you will alternate between

2 Front Squats/Overhead Squat/Front Rack Lunges/ Overhead Lunges/Reverse Front Rack Lunges/Box Step Ups

3 Strict Pull Ups

2 Shoulders to Overhead (Shoulder Press, Push Press, Push Jerk, Split Jerk)

3 Strict Toes to Bar


WOD: For Time
300M Farmers Carry 53/35
(Every time you drop the weight, you must run back to the beginning
Then: 3 Rounds of
10 Front Squats 155/105
5 Shoulders to Overhead 155/105
10 Kettlebell Swings 70/44
5 Bar Muscle Ups
Then: 400M Med Ball Run

 

 

Saturday Class Schedule
7am Endurance
8am CrossFit Kids
9am CrossFit Friends & Family
10am THROWDOWN
11:15am Olympic Lifting

Sunday Schedule
9:30am CrossFit
10:45am Mobility & Recovery
Open Gym Until 12:30pm


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