Week of 3-4-19 Programming

Monday 3-4-19


Level 1

15:00 Volume Accumulation:
5-15 Chest-to-Bar Pullups
5-10 Strict Ring Dips
50' Plate Push

Level 2

15:00 Volume Accumulation:
5-15 Pullups or jumping CTB Pullups
5-10 Box Dips
50' Plate Push


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

Scale Ring Dip to Bench Dip.

Load Plate Push for athletes to complete each round unbroken with good mechanics.

WOD


Run

Warm-Up:
400m @ 6/10

2:30 Rest

Level 1

Work – 4 Sets:
400m @ 8-9/10
1:00 Rest

Level 2

Work – 4 Sets:
200-300m @ 8-9/10
1:00 Rest

Cooldown:
400m @ 6

TIMECAP: 15:00

Notes
For athletes who will run slower than 2:30/400m, reduce distance to 300-350m.
If it's too cold to run, substitute 4x500m row. If limited by equipment, you can have athletes switch off run and row so that they do two sets of each.

Tuesday 3-5-19

Skill/Strength


Level 1

Stiff Legged Deadlift
5RM, then 90%x5x2

Notes
90% is of today's 5RM.


Level 2

Deadlift

5-5-5-5-5-5


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

TIMECAP: 25:00

WOD

Level 1

3 Rounds For Time:
20 Single Arm Overhead Walking Lunges, 50#/35#, left
20 Single Arm Overhead Walking Lunges, 50#/35#, right
20 Box Jumps, 24"/20"
40 Double Unders

TIMECAP: 10:00

Level 2

3 Rounds For Time:
20 Single Arm Overhead Walking Lunges, 35#/20#, left
20 Single Arm Overhead Walking Lunges, 35#/20#, right
20 Box Step Ups, 24"/20"
80 Single Unders

SCALING GUIDE
Lunge: Athletes should be able to work in unbroken sets. Scale load accordingly. Scale movement to single dumbbell front rack walking lunge (i.e. hold the dumbbell as if for a dumbbell front squat but with only one dumbbell.)
Box Jump: Athletes should be able to complete each round in no more than two sets with a short rest. Scale height accordingly. Scale movement to step up.
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.


Wednesday 3-6-19

Skill/Strength

Level 1+2

Front Squat
5-5-5, 2x5

Notes
Athletes build over the first three sets to a weight which is challenging but manageable, leaving two good reps in the tank. Repeat for two more sets.

TIMECAP: 25:00

WOD

Level 1
AMRAP 9:
12 Thrusters, 115#/75#
3/2 Rope Climbs, 15' Ascent


ADV: 135#/95#, legless

Level 2
AMRAP 9:
12 Thrusters, 95#/65#
8 one arm ring rows per side

SCALING GUIDE
Thruster: Athletes should be able to complete each round in no more than three sets with short rests. Scale load accordingly.
Rope Climb: Athletes should be able to work at a minimum rate of 2/1 rope climbs per minute. Scale repetitions accordingly. Scale movement to partial legless rope climb, rope climb with legs, partial rope climb with legs, or lying-to-standing rope climb.


Thursday 3-7-19

Skill/Strength

Level 1+2

Split Jerk
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

3 Rounds, Each For Time:
500m Row
20/15 Pullups
250m Row


ADV: 10-15 Chest-to-Bar


Level 2

3 Rounds, Each For Time:
400m Row
15 Jumping Pullups
200m Row

Alternate rounds with partner or Work: Rest 1:1.

TIMECAP: 30:00

SCALING GUIDE:
Row: For athletes who will row slower than a 2:00/2:10 500m pace, scale distance to 400m.
Chest-to-Bar Pullup: Scale repetitions for unbroken sets. Scale movement to chin over bar pullup or jumping chest-to-bar pullup.


Friday 3-8-19

CrossFit Open WOD 19.3

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


Saturday 3-9-19

Partner WOD at 9AM

Chris Minten