Week of 3-18-19 Programming

Monday 3-18-19

Skill/Strength

Level 1

Push Press
5RM, then 90%x5x2


Level 2

Push Press

5-5-5-5-5

Work up to a moderate set of 5 with technique as priority.

Notes
To clarify, 90% is of today's 5RM.

TIMECAP: 25:00

WOD

Level 1
4 Rounds for Total Reps:
1:00 Dumbbell Thrusters, 50#/35#
1:00 Row (Calories)
1:00 Rest

Level 2

4 Rounds for Total Reps:
1:00 Dumbbell Thrusters, 35#/20#
1:00 Row (Calories)
1:00 Rest

SCALING GUIDE
Thruster: Athlete should be able to work at a steady pace, not setting the dumbbells down more than once per round in the first two rounds, twice per round in the last two rounds. Scale load accordingly.


Tuesday 3-19-19

Level 1

Clean
10x2 on 1:30


Level 2

Hi Hang Clean
10x2 on 1:30

Notes
Athletes with an established 1RM should begin with ~70%. They should build by feel, but their task is to make 10 crisp, solid sets, not to hit a max.
Athletes without an established 1RM should load at coaches discretion, selecting a starting weight which allows them to focus on technique and building so long as they can maintain good mechanics.

WOD

Level 1

21-15-9 For Time:
Power Clean, 115#/75#
Handstand Pushup


Level 2

21-15-9 For Time:
Power Clean 95#/65#
Pushup or knee push up


TIMECAP: 6:00

SCALING GUIDE
Power Clean: Athlete should be able to work in at least fast singles for the duration of the workout. Scale load accordingly. Scale movement to hang power clean.
Handstand Pushup: Athlete should be able to complete the first round in no more than three sets with short rests, second and third rounds in no more than two sets with short rests. Scale repetitions accordingly. Scale movement to hand release pushup or hand release knee pushup.


Wednesday 3-20-19

EMOM 12, alternating:
a 50' High Knees + 50' Buttkicker x 2
b) 6-8 Perfect Burpees
c) 8 Tap Swings on Pullup Bar + 10-15 Hollow Rocks

Notes
Perfect Burpee: Make sure athletes don't just go through the motions here – they should be totally present and focused on execution.
Tap Swing: Athletes should be working towards gradually larger swings while maintaining tension through abs, glutes, and quads.

WOD

Level 1
2 Rounds For Time:
800m Run
20 Dumbbell Deadlifts, 50#/35#
120 Double Unders
40 Sit-Ups (feet anchored)
20 Burpee Box Jump Overs, 30"/24"
20 Pullups

TIMECAP: 30:00

Level 2
2 Rounds For Time:
600m Run
20 Dumbbell Deadlifts, 35#/20#
100 Single Unders
25 Butterfly Sit-Ups
12 Burpee Box Jump Overs, 24"/20#
20  Junping Pullups or Ring Rows

TIMECAP: 30:00

SCALING GUIDE
Run: For athletes who will run slower than a 2:30/400m split, reduce distance to 600m.
Deadlift: Athletes should be able to complete the deadlifts in no more than two sets with a short break. Scale load accordingly.
Double Under: Athlete should be able to complete each round in no more than four sets with short rests (barring fluke misses). Scale repetitions accordingly.
Sit-Up: Athlete should be able to complete each round in no more than two sets with short rests. Scale repetitions accordingly.
Burpee Box Jump Over: Athlete should be able to complete each round in no more than three sets with short rests. Scale repetitions and/or box height accordingly. Scale burpee to squat thrust and jump over to step-up and over.
Pullup: Athlete should be able to complete each round in no more than three sets with short rests. Scale repetitions accordingly. Scale movement to jumping pullup.

Thursday 3-21-19

Level 1

Dumbbell Bench Press
10RM, then 90%x10x2


Level 2

10-10-10-10-10

Notes
To clarify, 90% is of today's 10RM.
If you have athletes strong enough that your dumbbells don't go heavy enough to 10RM, instead have them perform 1 x Max Reps with the heaviest dumbbells you have, followed by 2 sets of 1/2 max reps.


WOD


Level 1 + 2

3 Rounds for Quality:
500m Row or 400m Run,
1:00 Rest
0:30-0:45 Side Plank/side
1:00 Rest
30  Unbroken KB swings
1:00 Rest

Notes
Athletes should be working at a steady pace with a focus on perfect execution. They should feel like they're working, but not fatiguing.
KB Windmill: Light and controlled, emphasis on gradually increasing range of motion.


Friday 3-22-19

CrossFit Open WOD 19.5


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

Saturday 3-23-19

Saturday Partner WOD at 9AM


Chris Minten