CrossFit Programming in Galveston for Last Week

WOD Ascending Reps in 9:00 of: 1 Power Clean (135, 95) 1 Hang Squat Cleans 1 Thruster 2 Power Clean 2 Hang Squat Cleans 2 Thrusters 3 Power Cleans 3 Hang Squat Clean 3 Thrusters L3: (115, 75) L2: (95, 65) L1: (75, 55) Score = Total Reps Beginner Metcon: AMRAP 9: 9 KB Deadlifts (44, 26) 9 Goblet Squats (44, 26) 9 Squat Thrusts Metcon: Pacing is key here and you need to keep in mind that they need to be able to efficiently perform hang squat cleans/thrusters with the weight you choose. Athletes can complete singles with power cleans as the reps add up, but encourage athletes to go right from their last power clean to their hang squat clean. Day 2 For time: Row 50 Calories 21 Burpee Box Jumps (24, 20) Row 50 Calories 15 Burpee Box Jumps Row 50 Calories 9 Burpee Box Jumps *20:00 Time Cap Rowing: Sub 600 meter run if the rowers are taken SWOD 3 Rounds: 1a) Rear Foot Elevated Split Squat x 10 ea. 1b) Bent-over Rear Lateral Raises x 15. 1c) Banded Hip Flexor Pulls x 25 ea. Rest 30s. https://www.youtube.com/watch?v=0c69UEQdn-Y Day 3 SWOD Wide Stance Box Squat: 8 x 3 @50-60%, every 60s. – use 13-15″” Box. – Ensure each set is done explosively + athletes sit back on the box – If you’re able to set-up bands use them and use 40-50% for all sets. – This % is of your athletes 1RM Back Squat. WOD “Dead Ball” 5 RFT: 10 Deadlifts (185, 125) 20 Wallballs (20, 14) Rest 2:00 Rx+:(225, 155) L3: (185, 125) L2: (155, 105) (14, 10) L1: (135, 95) (10, Score = total time 20:00 Cap Strength: Week 1 of Box Squats. These should be smooth/fast. Make sure these are done by sitting back on the box then exploding up. Stance MUST BE WIDE to really get the most out of these. It’s okay if it’s uncomfortable your athletes as they can always go lighter. – Metcon: Complete each set at 90-95% effort. Deadlifts should be challenging but capable of being done UB. Wallballs should be done in 2 sets or less. 2:00 rest will ensure athletes performance does not fall off too much. By this point we’ve done several workouts with touch n go deadlifts so they should be getting comfortable. Make sure your athletes are NOT leaving their hips high and dropping their hips when the bar passes their knees to ensure we are using posterior chain and not just lower back. Day 4 1) Power Snatch: 6 x 2 (Work up to Heavy Double) WOD “Rowing Grace” 10 Clean and Jerks @ 135/95 lbs Row 500m 10 Cleans and Jerks @ 135/95 lbs Row 500m 10 Clean and Jerks @ 135/95 lbs Row 500m Day 5 4 x 8 JM Press (light to moderate) A2. 3 x 5 Renegade Rows WOD Every Minute on the Minute x 12 Minutes of the following: Odd Minute: 100 Ft Sled Drag @ 50% BW Even Minute: 10 DB Snatches @ 5 each side (50/35) Saturday Soul Crusher 2 Rounds for time of: 4 Sled pushes at 75% bw 5 Clean & Jerks 225/155 Then 40 Ghd Sit ups 40 slamballs (50/25) 40 Pistols then 21-15-9 reps for time of: Deadlift, 225/155 Double-unders (4x reps) CrossFit Programming in Galveston for Last Week]]>