Week of 4-15-19 Programming

Monday 4-15-19

WOD

Level 1+2

CrossFit Total
Back Squat 1RM
Strict Press 1RM
Deadlift 1RM

Tuesday 4-16-19

Skill/Strength

Level 1

Power Snatch

10x1 EMOM

Notes
Athletes with an established 1RM should start with around 70%. Goal is to make 10 good, crisp lifts.
Athletes without established 1RM should start with a weight that the coach determines would be appropriate for technical drills, and build from there.

Level 2

Hi Hang Power Snatch

10x2-3 EMOM

Work up to a moderate weight with technique as priority

WOD

Level 1

8 Rounds For Time:
8 Dumbbell Snatch, 50#/35#, alternating
8 Box Jump Overs, 24"/20#


ADV 30”/24”

TIMECAP: 8:00


Level 2

8 Rounds For Time:
8 Dumbbell Snatch, 35#/20#, alternating
8 Box Step Overs, 24”/20”

TIMECAP: 8:00

SCALING GUIDE
Dumbbell Snatch: Athlete should be able to complete each round unbroken. Scale load accordingly.
Box Jump Over: Athlete should be able to complete each round unbroken. Scale height accordingly. Scale movement to box step-over.

Wednesday 4-17-19

Warmup:

12 Minutes
100 singles
5 Single Arm Waiter Squats/side
5 Standing Broad Jumps
10 Stationary Inchworms

Barbell Thruster
Level 1

3:00 Max Reps, 135#/95#

ADV: 155#/105#

Level 2

3:00 Max Reps, 95#/65#


Notes
Athletes should be able to perform a minimum of 22 reps in 3:00. Scale load accordingly.

Single Arm Strict Press

4x10/side

Notes
Athletes should build in sets of 10 to a challenging but technical weight, controlling the movement in both directions and pausing at both ends. Repeat for three more sets.

TIMECAP: 15:00

Thursday 4-18-19

Skill/Strength

Muscle-Up
Level 1 – choose A or B:

A – 5 Sets:
-False Grip Ring Pullup 5 x 2-3 Reps from Failure
-Russian Dip 5 x 2-3 Reps from Failure

Level 2:

False Grip Ring Row, 5 x 2-3 Reps from Failure
Transition Rock, 5x5
-May be performed separately or in a superset
-Ring Row: Set angle of body to allow 5-8 reps/set, pausing at both ends and controlling movement in both directions.
-Transition Rock: Incline is lowest proficiency, followed by supine, and finally elevated

ADV – choose A or B:
-Kipping Muscle-Up, 5 x 2-3 Reps from Failure
-Strict Muscle-Up, 5 x 2-3 Reps from Failure

TIMECAP: 25:00

WOD

Level 1


AMRAP 9:
10 Pullups
10 Pushups
10 Butterfly Sit-Ups
10 Squats
40 Double Unders

Level 2

AMRAP 9:
10 Jumping Pullups
10 Knee Pushups
10 Butterfly Sit-Ups
10 Squats
80 Single Unders

SCALING GUIDE
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 jumping 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 knee pushup or incline pushup.
Double Under: Athletes should be able to complete each round in no more than two sets with a short rest. Scale repetitions accordingly. Scale movement to single under.

Friday 4-19-19

WOD

10:00 Row Max Calories


THE GUN SHOW

(1) Alternating Dumbbell Curl 3x12

(2) Dumbbell Overhead Extension 3x12

(3) Lateral Delt Raise 3x12

Notes

For each movement, athletes should build in sets of 12 to a challenging but technical weight, controlling the movement in both directions and pausing at both ends. Repeat for three more sets.

Athletes may perform this in supersets or one exercise at a time.

Alternating DB Curl: 12 = 24 total reps, 12 per arm.


TIMECAP: 20:00

Saturday 4-20-19

Partner WOD at 9AM

Chris Minten