CrossFit Programming

Programming & Intentions: November 22nd – 26th, 2021

Programming & Intentions: November 22nd – 26th, 2021 Monday, November 22nd, 2021 Warm Up: 3 Rounds for Quality:10 Broad Jumps10 Alternating V-ups10 Archer Push-ups10 OH Lunges 25/15 lbs20 Flutter Kicks Strength: DB Bench Press 10-10-10-10-10 Light: DB Bench Press12-14 Reps Every 2min (or so) x 8 Rounds Bodyweight:12 Push Ups Every 2.5 minx 8 Rounds …

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Programming & Intentions: November 15th – 19th, 2021

Programming & Intentions: November 15th – 19th, 2021 Monday, November 15th, 2021 Warm Up: Tabata Work x 230 sec WORK | 20 sec RestRow CalorieRussian Push-upMed Ball Clean 20/14 lbsBike CalorieRing Row WOD: 3 x 3min Max Rep250m Row OR 1min Cardio20 Wall Balls 20/14 lbsMax Reps in Remaining Time Of: Ring Dips~Then: 3 x 3min …

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Programming & Intentions: November 8th – 12th, 2021

Monday, November 8th, 2021 Warm Up: 2 Round For Quality200m Run OR 1min Cardio10 Mule Kicks10 Reverse Lunges10 Push-up to Down DogsFoam Roll, 1 min Strength: Deadlift1 Rep Max DB/KB/Light: Deadlift5 Rep MaxORMax Deadlifts in 20 Secx 10 Sets Bodyweight:Max 1 Leg Glute Bridge 30secx 9 Sets w/ 90sec Rest Between WOD: Tabata Row20sec WORK …

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Programming & Intentions: November 1st – 5th, 2021

Monday, November 1st, 2021 Warm Up: 2 intervals Tabata 30/15Row or Cardio Push-upBand Resisted Run or high kneesWide Push-upJump RopeDiamond Push-up Strength: Bench Press 10-10-10-10-10 DB/KB8 sets of 10 BW2 sets 10 push ups2 sets 10 wide push up2 sets 10 diamond push up WOD: For Time: WOD: Break it how you want:1000m Run1000m Row100 Double Unders ROW= …

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Programming & Intentions: October 18th – 22nd, 2021

Monday, October 18th, 2021 Warm Up: 2 Rounds For quality:200m Run OR 1min Cardio10 PVC Overhead Squats10 Pvc Pass Through Bottom Of Squat10 Donkey Kicks10 Plank Jacks1 Burgener Warm Up 45/35 lbs1-3: Dip & Drive (Shrug)4-6: Elbows High & Outside7-9: Muscle Snatch10-12: 2″, 4″, 6″ Drop13-15: Snatch Balance16-18: Hang Squat Snatch Strength: Snatch Deadlift+Power Snatch+Overhead …

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