Programming & Intentions: October 4th – 8th, 2021
Monday, October 4th, 2021
Warm up: 2 rounds for quality of:
5 A, T, Y, and Is, 5/2.5 lbs
10 Band Face Pulls
10 Banded Lat Pull Downs
5 Gymnastic Push-Ups
10 Hollow Rocks
10 Supermans
10 Knee Hug To Walking Lunges
5 Step Jumps
Strength: Every 1min x 10
Bar Muscle Up Progression
OR Chest to Bar Pull Ups
OR Pull Ups
No Bar Mods: Every 1min x 10
5-7 Push Ups
RX+ WOD: 3 Rounds
Each Round For Time:
30 Box Jump Overs 24/20 lbs
300m Run OR 90sec Cardio
6 Bar Muscle-ups
3min REST After Each Round
Intermediate = 8 Chest to Bar Pull Ups
Scaled= 10 Pull Ups
BW = 30 Broad Jumps & 12 Push Ups
INTENTIONS:
Skill: Gymnastics are one of the 3 pillars of CrossFit and today we are working on one of the more challenging exercises. This progression is going to help you improve your Bar Muscle Ups. Even if you’ve already got them down, today will help make them more efficient. You will also have an opportunity to work on your Pull Ups if you are still working on them.
WOD: With each round being For Time, from the start, the goal is to go as fast as possible knowing you are going to get plenty of rest before starting each of the additional 2 Rounds. On the Box Jump Overs, you do not have to stand all the way up like you do in a normal Box Jump. Get a little turn in the air either as you jump down or step down to take the pressure off your knees and back. Just keep moving through them. After your Box Jump Overs, you’ve got a 300m Run, so find a pace where you can keep moving and get right to work on the Bar Muscle Ups when you get back into the gym. If you can string all 6 Bar Muscle Ups together, go for it. Otherwise, just keep moving through them as fast as possible. Even if you need to go in singles, get as close to Rx as possible. If you do need to modify this exercise, make it as challenging as possible. During the 3minute Rest, take a load off, grab a seat, and get ready for the next round. This is a workout where you can get faster each round, so go for it!
Tuesday, October 5th, 2021
Warm up: 2 rounds for quality of:
6/3 Row Calories
10 Barbell Good Mornings 45/35 lbs
10 Barbell Side Lunges 45/35 lbs
10 Hang Sumo DL High Pulls 45/35 lbs
10 Active Pigeons
Strength: Every 1min x 14min Alternating Between:
3 Sumo Deadlifts pick load
3 Romanian Deadlifts pick load
DB/KB/Light: 5-7 Reps of Each
Bodyweight:
5 Good Morning Each Leg
5 1-Leg Glute Bridges Each Leg
WOD: 10 min AMRAP of:
10 Sumo DL High-pulls 115/75 lbs
10 Burpee Over Bars
DB/KB/Light:
12 Sumo DL High Pulls
BW: 10min AMRAP
7 Glute Bridges & 7 Sit Ups
10 Burpees Over Object
INTENTIONS:
Strength: We’ve got 2 different types of Deadlifts today, Sumo & Romanian. You are going to alternate between each lift doing 3 reps every minute for 14minutes (7 Rounds of Each). For each of these lifts, good form is a must, especially with the short rest between sets. For the Sumo Deadlift, you are going to have a wide stance and your chest is going to be up as you get into more of a squat position to lift the bar, working the quads and glutes as well as taking pressure off the lower back. The Romanian Deadlift (also known as RDL) is going to be more of a hinge at the hips with very little knee bend, helping you to build strength and power in both the lower body and core. Just be sure to control the bar on both the up and down motions.
WOD: For the workout today, we have couplet of Sumo Deadlift High Pulls and Burpees Over the Bar. You are going to do 10 reps of each exercise for As Many Rounds As Possible in 10min. Both the Burpee and the Sumo Deadlift High Pull are full body exercises. The Sumo Deadlift High Pull is also going to help you build speed, power, and get better at hip extension in other lifts like the Clean and Snatch. You are going to use your legs, core, and back to drive the weight up, and your arms are going to keep the bar moving. With 10 minutes of work ahead, break the Sumo High Pull reps up as necessary, especially if it helps you get closer to the prescribed weight. Just get back on the bar quickly as the rest time will add up. For the Burpees Over the Bar, whether you jump back or step back, just keep moving. Breathe and compose yourself in the transitions between sets and exercises.
Wednesday, October 6th, 2021
Warm up: 2 Rounds For Quality of:
5 Inchworm Walk Outs
5 Push-ups
10 Down Dog + Calf Marches
10 Alt Deep Lunge + Rotations
20 High Knees
20 Butt Kickers
1min Jump Rope Practice
Strength & Skill: Every 1min x 10min Alternating Between:
8/6 Box Pass Throughs 20 in
10 Box Crunches
No Box: Chair Pass Through
WOD: 20 min AMRAP of:
200 Double Unders (x2 Singles)
50/40 Cal Row OR 4min Cardio
Then, in remaining time, AMRAP of:
5 Ring Dips
10 Alt 1-Arm DB Squat Clean 50/35
10 AbMat Sit-ups
Bodyweight
10 Alt 1-Arm DB Squat Clean
= 10 Archer Push Ups (5 Each Arm)
& 10 Jumping Squats
INTENTIONS:
Strength & Skill: Today you are going to be alternating between 2 gymnastics skills Every Minute on the Minute for 10 minutes, or, 5 rounds of each. Both the Box Pass Throughs and Box Crunches are going to require and help build agility, coordination, and strength, particularly in the core. These are great exercises to master full body control and work on moving your body through space, which is what gymnastics is all about.
WOD: For this 20min AMRAP (As Many Rounds As Possible), you are starting with a buy in of 200 Double Unders and a 50 Calorie Row for guys and 40 for girls. For the Double Unders, break the 200 Reps into large chunks. Ideally, if you can do 50-100 in a row with a short rest between each set, this is going to help you get through it faster. If you need to break it up more, or do both Doubles and Singles, as always challenge yourself to get as close to prescribed as possible. The 50/40 Calorie Row is going to be short of 1000m, so, find a pace that you can stick with, and then pick it up in the last 5-10 Calories.
Once you complete the Double Unders and the Row in the remainder of the 20 minutes, you are going to do As Many Rounds As Possible of 5 Ring Dips, 10 Alternating 1-Arm DB Squat Cleans, and 10 Sit Ups. For the Ring Dips, work on full range of motion, even if you need to break it up into a couple sets.
Thursday, October 7th, 2021
Warm up: 7 min AMRAP of:
200m Run OR 1min Cardio
2 Couch Stretch 30sec
10 Up Dogs
10 Pike Push-ups
10 V-ups
Strength: Split Jerk
2-2-2-2-2-2
DB/KB/Light: Split Jerk
4-6 Reps Every 2min (or so)
X 8-10 Rounds
Bodyweight:
5 Pike Push Up
& 6 Jumping Lunges (Each Leg)
Every 2min (or so) X 8-10 Rounds
WOD: 3 Rounds For Time of:
25 Toes-to-bars
15 Shoulder-to-Overhead 155/105
Bodyweight: 3 Rounds For Time:
25 V-Ups
15 Pike Push Ups
INTENTIONS:
Strength: Split Jerk today and with sets of 2 it’s a great day to get heavy! Work on your form and technique during the warmup sets so you are ready to go for your working sets. Work on speed under the bar and locking out your arms at the same time you hit the bottom of your split. Once the weight is steady overhead, bring your feet back together by stepping your front foot back and then your back foot forward.
WOD: This is a workout where you just need to keep moving no matter how you break up the reps. For the Toes to Bar, even if you need to break it up into 3-5 reps at a time, get as close to the prescribed movement as possible. Get a set, drop from the bar, and get right back up for another set. Literally 1-2 seconds between sets until you get through all 25. Also, keep your shoulders as loose as possible to save them for the Shoulders to Overhead and focus on using your hips, core, and legs to get your toes to the bar. For the Shoulders to Overhead, choose a weight that allows you to get through the 15 reps in 3 or less sets as having to clean the bar up more often is going to take a lot out of you. All that said, if you can get though both movements in 1 to 2 sets, go for it. Just be sure you can keep it moving through all 3 Rounds of the workout.
Friday, October 8th, 2021
Warm up: 6 min AMRAP of:
10 Narrow Squats
10 Glute Bridges
25 Single Unders
25 Double Under Attempts
10 Kneel To Stands
10 Side Plank Rotations
Strength: Alt. Turkish Get-up
4-4-4
Deck Squat 4-4-4
Bodyweight: Use any object
OR 8 Reps (4 Each Arm)
Narrow Squat 7-7-7
WOD: 3min AMRAP x 5 Rounds
20 Russian KB Swing 70/44
20 Alternating Pistols
In remaining time:
Max Reps Double Unders
1min Rest Between Rounds
Bodyweight:
20 Russian KB Swings
= 20 Good Mornings
INTENTIONS:
Strength: The Turkish Get Up is one of the most efficient ways to build strength throughout your body. It requires muscle control and coordination, helps to strengthen almost every muscle in your body. In fact, if you are new to Turkish Get Ups (TGUs), you will discover muscles you never knew you had. Just work on good form and technique as there is a method to the madness. It’s not just about getting up, it’s about getting up correctly by getting into a lunge, maintaining control overhead throughout the movement, and continuing the same pattern of movements as you bring the weight back to the ground and your starting position. With only 4 sets, 2 on each arm, get as heavy as possible.
For the Deck Squats, they are going to strengthen your glutes and core as well as improve mobility throughout your body. For this exercise you are going to roll from your back, planting your feet, and passing through the squat as you stand up, all with a weight in your hands. A great goal is to be able to do this exercise without any weight in your hands.
WOD: To finish off the week we’ve got 5, 3-minute AMRAPS (As Many Reps As Possible) with 3 different exercises, the 3rd of which is for Max Reps. How it works is after completing 20 Russian Kettlebell Swings and 20 Alternating Pistols, you are going to have the remaining time to complete as many Double Unders as possible. The goal is to get through the Russian Kettlebell Swings and Pistols fast, so you have as much time as possible to complete Double Unders. Just make sure you have enough gas left in the tank to be able to string some good reps together. Between each 3min AMRAP you are going to get 1minute to Rest, so be sure to grab a seat, catch your breath, and recover before the clock starts again.
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