Week of 2-25-19 Programming

Monday 2-25-19

Skill/Strength

ADVANCED

15:00 Volume Accumulation:
1-5 Bar Muscle-Ups or Chest to bars
5-15 Handstand Pushups
50' Dumbbell Bear Crawl

Level 1

15:00 Volume Accumulation:
2-10 Kipping pullups
5-10 Handstand Pushups (with mats if needed)
50' Dumbbell Bear Crawl


Level 2

15:00 Volume Accumulation:
10 Jumping Chest to Bar Pull Ups  
5-10 Hand release Push Ups from Toes or Knees

50' Bear Crawl

SCALING GUIDE
Athletes should scale an exercise if they cannot consistently perform the bottom range of the volume in a timely manner. This is strength and skill work, not conditioning, so allow athletes to struggle through challenging movements so long as they can perform even small sets.

Scale Bar Muscle-Up to one of the following, listed from highest to lowest proficiency:
-Chest-to-Bar Pullup
-Chin-Over-Bar Pullup
-Jumping Chest-to-Bar Pullup

Scale Handstand Pushup to one of the following, listed from highest to lowest proficiency:
-Hand Release Pushup
-Hand Release Knee Pushup

Load Dumbbell Bear Crawl for athletes to complete each round unbroken with good mechanics


WOD

Level 1

10 Rounds For Time:
4 Strict Pullups
8 Full Range Pushups (hands on DB’s or plates)

16 Wall Ball, 20# to 10'/14# to 9'

TIMECAP: 20:00


Level 2

10 Rounds For Time:
4 Ring Rows
8 Knee Pushups

16 Wall Ball


SCALING GUIDE
Strict Pullup: Athletes should be able to complete each round in no more than two sets with a short rest. Scale repetitions accordingly. Scale movement to ring row at an angle which is challenging but manageable for sets of 4 (athletes may need to elevate the feet.)
Full Range Pushup: Video shows paralletes, but dumbbells, plates, or low boxes work just as well. Athletes should be able to complete each round in no more than two sets with a short rest. Scale repetitions accordingly. Scale movement to pushup, knee pushup, or incline pushup.
Wall Ball: Athletes should be able to complete each round in no more than two sets with a short rest. Scale load accordingly.


Tuesday 2-26-19

Skill/Strength

Level 1

Bench Press
5RM, then 90%x5x2

Notes
90% is of today's 5RM.

TIMECAP: 25:00

Level 2

Bench press

5-5-5-5-5-5

Work up to a moderate set of 5 with technique and breathing as priority. As soon as the athlete finds a challenging but manageable weight, they can repeat that weight for the remainder of the sets


WOD

Level 1

4 Rounds For Total Time:
15 Power Snatch, 95#/65#
21 Bar Facing Burpees
2:00 Rest

TIMECAP: 20:00

Level 2

4 Rounds For Total Time:
15 Power Snatch, 75#/55#
12 Bar Facing Burpees
2:00 Rest

SCALING GUIDE
Power Snatch: Athletes should be able to complete each round in no more than two sets with a short rest. Scale load accordingly. Scale movement to dumbbell power snatch (alternating).
Bar Facing Burpee: Athletes should be able to complete each round in no more than three sets with a short rest. Scale repetitions accordingly. Scale movement to squat thrust + jump or step over bar.

Wednesday 2-27-19

Skill/Strength

Level 1

Squat Clean
(1) Build to Heavy Double
(2) 10x1 on 0:30, use 85-90% of today's heavy double

TIMECAP: 17:00

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.

Level 2

Hi hang power clean

Build to a moderate double with technique as priority. Once the 10x1 starts, they can either lower or repeat the weight.


WOD

Level 1

4 Rounds For Time:
15 Dumbbell Hang Squat Cleans,50#/35#
12 Toes-to-Bar

ADV: 21 cleans, 15 TTB


Level 2

4 Rounds For Time:
15 Dumbbell Hang Squat Cleans, 35#/20#
12 Knee raise


TIMECAP:10:00

SCALING GUIDE
Clean: Athletes should be able to complete each round in no more than two sets with a short rest. Scale load accordingly.
Toes-to-Bar: Athletes should be able to complete each round in no more than three sets with short rests. Scale repetitions accordingly. Scale movement to hanging knee raise.

Thursday 2-28-19

Warmup:
EMOM 15, alternating:
a) Row 0:50
b) 0:15-0:30 Chest-to-Wall Handstand Hold OR Pike Handstand Hold
c) 10 Russian Kettlebell Swings + 10 Goblet Squats

Notes
Row: Slightly escalate intensity each round.
Kettlebell Swing + Goblet Squat: Start light, optionally go a little heavier as the warm-up continues

WOD

ADVANCED

AMRAP 30:
500m Row
30 Handstand Pushups
30 Wall Ball, 20# to 10'/14# to 9'

Level 1

AMRAP 30:
500m Row
20 Pushups
20 Wall Ball, 20# to 10'/14# to 9'

Level 2

AMRAP 30:
500m Row
15 knee Pushups
15 Wall Ball


SCALING GUIDE
Handstand Pushup: Athletes should be able to complete each round in no more than six sets with short rests. Scale repetitions accordingly. As long as athletes can consistently perform sets of 1-2, they should perform HSPU here, even if it's only 6-10/round. For athletes who cannot perform HSPU at all, scale to hand release pushup or hand release knee pushup.
Wall Ball: Athletes should be able to complete each round in no more than three sets with short rests. Scale load and/or height accordingly.

Friday 3-1-19

CrossFit Open WOD 19.2

Heats start at 4pm. All members are welcome to join!

Saturday 3-2-19

Partner WOD at 9AM

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Chris Minten