Programming: Week of April 1st-6th, 2019


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Programming: Week of April 1st-6th, 2019

 

Monday, April 1st, 2019

Warm up: 400m Run
20 Lunges
10 Inch worms
Bear Crawl one length of the rig
crab walk one length of the rig

Then handstand practice 2-3 min

Strength: Power Clean + Push Press + Push Jerk + Split Jerk
1-1-1-1-1

WOD (Part A):  3 Min AMRAP
Run, 400 m
In time remaining, Max Effort Handstand Push-up

WOD (Part B) 3 Min AMRAP
Row, 500 m
In time remaining, Max Effort Handstand Push-up

Olympic Lifting for Monday

Hang Power Snatch + Overhead Squat
2-2-2-2-2-2

Pause Front Squat (3-sec Pause)
3-3-3-3-3

 

Tuesday, April 2nd, 2019

Warm Up: 2 Rounds
20 Jumping Jacks
10 Squats
20 Bunny hops in place
10 Down Dog/Up Dog
20 Heel to toe
10 side lunges

Strength/Skill work:
Double Unders Max Set

12 Min to Practice:
Toes To Bar
Pistol Progression

WOD: Coach Damian’s 30th Bday WOD (allow 25-30min)
For time:
Run, 1000 m
100 Double Unders
30 Toes-to-bars
100 Double Unders
30 Dumbbell Snatches, 50/35 lbs
100 Double Unders
30 Alternating Pistols
100 Double Unders
Row, 989 m

Olympic Lifting for Tuesday

Hang Power Clean + Front Squat
2-2-2-2-2-2

Split Jerk
3-3-3-3-3

 

Wednesday, April 3rd, 2019

Warm Up:
2 rounds:
250m Row
10 PVC pipe Back Squats
10 PVC pipe Shoulder Press
10 PVC pipe Deadlift
10 Trunk Twists

WOD: CrossFit Total
Back Squat 1 rep
Shoulder Press 1 rep
Deadlift 1 rep

15 Min For Each Lift

Endurance for Wednesday

Partner WOD A
For time: Row, 2000 m
~Partner 2 holds two kettlebells in front rack position.
*Can switch as needed,
*Cannot row until Partner is in static hold.

Partner WOD B
For time: Run, 800 m (Together)
120 Kettlebell Swings, 53/35 lbs (switch as needed)

Partner WOD C
For time: Run, 800 m (Together)
120 Push-ups (switch as needed)

 

 

Thursday, April 4th, 2019

Warm Up:
200m Run
Partner Med Ball warm up
2 rounds:
10 Chest passes
10 Side passes each side
10 Overhead
10 Granny bowling passes
10 Wall Ball passes (full squat)

 

Strength/Skill/Endurance:
For time: 50 Row (calories)s

WOD: 20 Min AMRAP
1 Medicine Ball Run, 20/14 lbs, 50 m
1 Thruster (medicine ball), 20/14 lbs
1 Medicine Ball Sit-up, 20/14 lbs
1 Med Ball Box Step-up, 20/14 lbs
2 Medicine Ball Runs, 20/14 lbs, 50 m
2 Thruster (medicine ball)s, 20/14 lbs
2 Medicine Ball Sit-ups, 20/14 lbs
2 Med Ball Box Step-ups, 20/14 lbs
3 Medicine Ball Runs, 20/14 lbs, 50 m
3 Thruster (medicine ball)s, 20/14 lbs
3 Medicine Ball Sit-ups, 20/14 lbs
3 Med Ball Box Step-ups, 20/14 lbs
...

Continue adding 1 rep each round to each movement until time expires.

Olympic Lifting for Thursday

Hang Clean + Push Jerk + Split Jerk
1-1-1-1-1-1

For time: 50 Ab Wheel Roll Outs

 

 

Friday, April 5th, 2019

Warm Up: Teams of 3
1 person on the bike
1 person on Squat Hold
1 person on plank to push ups

Rotate through 3x each

Front rack stretches during intros

Strength: Front Squat Pause
5-5-5-5-5

WOD: For Time, reps of 21-15-9
Front Squat, 95/65 lbs
Burpee
Pull-up

Saturday, April 6th, 2019

CrossFit Friends & Family: For time
Run, 400 m
18 Sumo Deadlift High-pulls, 53/35 lbs
18 Kettlebell Goblet Squats, 53/35 lbs
18 Single Arm Kettlebell Swing (Russian)s, 53/35 lbs
Run, 400 m
12 Sumo Deadlift High-pulls, 53/35 lbs
12 Kettlebell Goblet Squats, 53/35 lbs
12 Single Arm Kettlebell Swing (Russian)s, 53/35 lbs
Run, 400 m
6 Sumo Deadlift High-pulls, 53/35 lbs
6 Kettlebell Goblet Squats, 53/35 lbs
6 Single Arm Kettlebell Swing (Russian)s, 53/35 lbs

 

Olympic Lifting for Saturday

Hang Power Snatch + Snatch
2-2-2-2-2-2

Push Press
3-3-3-3-3

 



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