Week of 3-11-19 Programming

Monday 3-11-19

SKILL/STRENGTH

Level 1+2

Pullup/Muscle Up technique

Never got one? Today’s the day to try!

Choose one of the following:

-kipping technique

-Chest to bar technique

-Butterfly technique

-Bar Muscle up technique

-Ring Muscle Up technique

For those lacking strength to do kipping pullups, choose one strength:

-box assisted negative plus pullup 5x3

-pullup negative accumulate 8-10

WOD

Level 1

3 Rounds For Time:
15 Power Snatch, 75#/55#
15 Wall Ball, 20# to 10'/14# to 9'
15 Bar Facing Burpees

TIMECAP: 7:00

Level 2

3 Rounds For Time:
12 Hi Hang Power Snatch, 55#/45#
12 Wall Ball,
8 Bar Facing Burpees

SCALING GUIDE
Power Snatch: Athletes should be able to complete each round in no more than two sets with short rests. Scale load accordingly. Scale movement to dumbbell snatch, 50#/35#, alternating.
Wall Ball: Athletes should be able to complete each round unbroken. Scale load accordingly.
Bar Facing Burpee: Athletes should be able to complete each round in no more than two sets with short rests. Scale repetitions accordingly. Scale movement to squat thrust.


Tuesday 3-12-19

Level 1

3 Rounds For Time:
40 Double Unders
15 Hang Power Clean & Jerk, 75#/55#

ADV: 60 DU, 20 HPCJ

TIMECAP: 6:00

Level 2

3 Rounds For Time:
80 Single Unders
15 Hi Hang Power Clean & push press, 75#/55#

SCALING GUIDE
Double Under: Athletes should be able to complete each round in no more than two sets with a short rest (barring fluke misses.) Scale repetitions accordingly. Scale movement to single under.
Hang Power Clean & Jerk: 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 hang power clean & jerk for athletes who are still developing proficiency in the Olympic lifts.

WOD


Level 1
3x800m @ 9/10
Work:Rest 1:1 or alternate with partner of similar ability

Cooldown:
400m Jog


TIMECAP: 26:00

Level 2

3x400-600m @ 9/10


Choose a distance that can be completed between 3-4 minutes.

Work:Rest 1:1 or alternate with partner of similar ability


Cooldown:
400m Jog/walk

Notes
For athletes who will run slower than 4:00/800m, scale distance to 600m.
These should be tough efforts, just submaximal enough to maintain fairly consistent times.

Wednesday 3-13-18

Skill/Strength

Level 1+2

Dumbbell Bench Press
10-10-10-10-10


If DB/KBs are not heavy enough, switch to barbell

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: 25:00

WOD

Level 1
3 Rounds For Time:
500m/450m Row
20/15 Pushups
20 Kettlebell Swings, 53#/35#

TIMECAP: 18:00


Level 2
3 Rounds For Time:
400m/350m Row
15 Knee Pushups
15 Kettlebell Swings, 35#/26#

SCALING GUIDE
Row: For athletes who will row slower than a 2:00/2:15 500m split, reduce distance by 50m.
Pushup: Athletes should be able to complete each round in no more than three sets with short rests. Scale repetitions accordingly. Scale movement to knee pushup or incline pushup.
Kettlebell Swing: Athletes should be able to complete each round in no more than two sets with a short rest. Scale load accordingly. Scale movement to Russian Kettlebell Swing.

Thursday 3-14-19

Skill/Strength

Level 1+2

Single Arm Dumbbell or kettlebell Row
Per Side:
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.


WOD


Level 1

AMRAP 9:00

20 Box Jumps 24”/20”

15 Cal Row


Level 2

AMRAP 9:00

20 Box Jumps 20”/16”

15 Cal Row


Friday 3-15-19

CrossFit Open WOD 19.4

Doors open at 4pm. All members are welcome to join!


Saturday 3-16-19

St Patrick’s Day Partner WOD at 9AM - WEAR GREEN!  


Chris Minten