Week of 2-18-19 Programming

Monday 2-18-19

Skill/Strength

Level 1

Power Snatch
(1) Build to Heavy Double (NOT A 2 REP MAX)
(2) 10x1 on 0:30, use 85-90% of today's heavy double

TIMECAP: 17:00

Level 2

Hi hang power snatch

Work up to a moderate weight with technique as priority and repeat or lower weight for the 10x1 on 0:30


Notes
(1) Athletes should leave a rep in the tank, not go for a 2RM.
(2) After 10 minutes for (1) ends, give athletes 2:00 to get ready for the 10x1 on 0:30. Start at 12:00 on the running clock.

WOD


Level 1

AMRAP 15:
30 Dumbbell Snatch, 50#/35#, alternating
30 Box Jumps, 24"/20"
30 Kettlebell Swings, 53#/35#
30 Toes-to-Bar

Level 2

AMRAP 15:
20 Dumbbell Snatch, 35#/20#, alternating
20 Box Step Ups, 24"/20"
20 Kettlebell Swings, 35#/26#
20 knee raises


SCALING GUIDE
Dumbbell Snatch: Athletes should be able to complete each round in no more than three sets with short rests. Scale load accordingly. Scale movement to dumbbell hang snatch.
Box Jump: Athletes should be able to complete each round in no more than three sets with short rests. Scale height accordingly. Scale movement to step-up.
Kettlebell Swing: Athletes should be able to complete each round in no more than three sets with short rests. Scale load accordingly. Scale movement to Russian Kettlebell Swing.
Toes-to-Bar: Athletes should be able to complete each round in no more than six sets with short rests. Scale repetitions accordingly. Scale movement to hanging knee raise.


Tuesday 2-19-19

WOD 1


Level 1

3 Rounds For Time:
15 Squat Cleans, 115#/85#
15 Ring Dips

ADV: 135#/95#


Level 2

3 Rounds For Time:
15 Squat Cleans,95#/65#
15 push ups or knee push ups

TIMECAP: 6:00

SCALING GUIDE

Scale fairly aggressively in order to keep athletes under timecap – these movements will catch up to them fast!
Squat Clean: Athlete should be able to work in at least fast singles for the duration of the workout. Scale load accordingly. Scale movement to power clean + front squat or dumbbell hang squat clean.
Ring Dip: Athlete should be able to complete first round in no more than two sets with short rest, second and third rounds in no more than three sets with short rests. Scale repetitions accordingly. Scale movement to pushup, knee pushup, or incline pushup.

WOD 2

Level 1+2

Row

3 Rounds:
3:00 @ 9/10
3:00 Rest

Notes
Athletes should be rowing a very challenging pace, one which they can stay fairly close to for all three sets, but not without considerable effort.

Wednesday 2-20-19

Skill/Strength

Level 1+2

Dumbbell Strict Press
10-10-10-10-10

Notes
Athletes build over the first three sets to a weight which is challenging but submaximal, leaving 1-2 good reps in the tank. Use 90-95% of that weight for the remaining two sets.

TIMECAP: 20:00

WOD

Level 1

Every 5:00 x 4:
400m Run
40 Double Unders
20 Burpees

Level 2

200-300m run (should be around 2 minutes)

80 Singles

12  Burpees


SCALING GUIDE
Run: For athletes who will run slower than 2:30/400m, reduce distance to 300-350m.
Double Under: Athletes should be able to complete each round in no more than two sets with a short rest (barring the occasional fluke miss.) Scale repetitions accordingly. Scale movement to single under.
Burpee: Athletes should be able to complete each round in no more than two sets with a short rest. Scale repetitions accordingly. Scale movement to squat thrust.


Thursday 2-21-19

Skill/Strength

Level 1

Stiff Legged Deadlift
5-5-5-5-5

Notes
Athletes build over the first three sets to a weight which is challenging but submaximal, leaving one good rep in the tank. Use 90-95% of that set for the remaining two sets.

Level 2

Deadlift

5x5

Only for athletes that are new to the deadlift and are still working on proper positions and movement. Warm up to a moderate set of 5 with technique as priority TIMECAP: 25:00

WOD

Level 1
EMOM 16, alternating:
a) 0:30 Back Squats, 185#/135#
b) 0:30 Row (Calories)

ADV: 225#/155#

Level 2
EMOM 16, alternating:
a) 0:30 Back Squats, 155#/105#
b) 0:30 Row (Calories)

Notes
Back Squat: Athlete should be able to work at a steady pace with good mechanics without racking the bar for the full 0:30. Scale load accordingly.
Row: Athletes should work at a hard but submaximal pace which allows them to recover in time for the next round of squats.

Friday 2-22-19

CrossFit Open 19.1


Saturday 2-23-19

Partner WOD at 9AM

Chris Minten