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Programming 14-19 Octubre 2013

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Programming 14-19 Octubre 2013

Programming 14-19 Octubre 2013

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*Get used to it. Team WOD on Friday. We are a community, we work together! Start digging it and prepare your strategy beforehand. Come with your partner prepared to kill it.

They seem like they got way too used to it!

They seem like they got way too used to it!

 

Monday, Oct. 14

BOX

 

A. Two Rounds, not for time:

50 Double Unders

10 Toes to Bar

5 / 8 Strict Pull-ups

 

B. Every minute, on the minute, for 12 minutes:

Even Minutes – Weighted (Stationary) Dips x 6-8 reps

Odd Minutes – Weighted Chin-ups x 6-8 reps

 

C. Six sets of:

Run 200 Meters @ 80-85%

Rest 90 seconds

 

COMPETITORS

 

A. Two sets of:

50 Double-Unders

10 Toes to Bar

10/6 Muscle-Ups

 

B. Six sets of:

Halting Snatch-Grip Deadlift + Hang Snatch + Snatch

Rest 2-3 minutes between sets

 

C. Three sets of:

Snatch-Grip Romanian Deadlift x 4-5 reps @ 4021 (use straps if you have them)

Rest 60-90 seconds

Strict Handstand Push-Ups x Max Reps (unbroken)

Rest 60-90 seconds

 

D. Every minute, on the minute, for 12 minutes:

Even Minutes – Weighted (Stationary) Dips x 6-8 reps @ 2011

Odd Minutes – Weighted Supinated-Grip Pull-Ups x 6-8 reps @ 21X0 (estos son Chin-ups)

 

OPTIONAL A.M./Additional Session:

 

A. Easy 1-Mile Warm-Up Run

B. Barefoot Running on Infield Grass

Four sets of:

100 Yard Accelerations

(Perform these barefoot on grass if possible – starting at roughly 60%, build every 10-15 yards until you reach 90%, and then slowly begin to taper back down in the last 30-40 yards)

Rest 90 seconds

C. Six sets of:

Run 200 Meters @ 80-85%

Rest 90 seconds

Tuesday, Oct. 15

BOX

 

A. Three rounds, not for time, of:

60s Nose-To-Wall Handstand Hold

3 Pistols each leg

 

B. Every minute, on the minute, for 10 minutes:

Power Clean x 2 reps @ 80-85% of 1RM Clean

 

C. Four sets for times of:

Row 250 Meters ME!

Rest exactly 60 seconds

 

COMPETITORS

A. Three sets, not for time, of:

Nose-To-Wall Handstand Hold x 60 seconds

Pistols x 3-4 reps each leg

Butterfly Chest-to-Bar Pull-Ups x 10 reps

(working on rhythm and efficiency)

 

B. Every minute, on the minute, for 10 minutes:

Power Clean x 2 reps @ 80-85% of 1-RM Clean

 

C. Back Squat

* Set 1 – 5 reps @ 75%

* Set 2 – 3 reps @ 85%

* Set 3 – 1 rep @ 90%

* Sets 4-6 – 5 reps @ 85%

Rest 2-3 minutes between sets.

 

D. Four sets for times of:

Row 350 Meters

Rest exactly 60 seconds

Wednesday, Oct 16.

BOX

 

A. Rope Climbs: 2-3 ascents

 

B. Complete as many rounds and reps as possible in 10 minutes of:

10 Push-Ups (advanced: HSPU)

15 Wall Ball Shots (20/14 lbs)

20 Kettlebell Swings (24/16 kg)

 

C. 3 Rounds, not for time:

5-8 Strict Pull-ups

10 V-ups

 

COMPETITORS

 

A. Three sets, not for time, of:

Rope Climb x 2-3 ascents

V-Ups x 15-20 reps

(perform as quickly as possible)

Turkish Get-Ups x 3 reps each arm

 

B. Take 15 minutes to build to a heavy Jerk

 

C. Complete as many rounds and reps as possible in 12 minutes of:

10 Handstand Push-Ups

15 Wall Ball Shots (30/20 lbs)

25 Kettlebell Swings (24/16 kg)

*If you don’t have a 30 lb ball, shoot it to 12-feet and note that you did so.

IMMEDIATELY FOLLOWING THE 12-MINUTE AMRAP . . .

For time:

60 Pull-Ups

For C, note your results as follows:

8 + 22 reps, 1:42

 

OPTIONAL A.M./Additional Session:

A. Easy 1-Mile Warm-Up Run

B. Five sets of:

Run 400 Meters @ 90%

Run 400 Meters @ 55-60%

 

Thursday, Oct. 17

BOX

 

A. Front Squat: 15 min. to work up to a heavy single for the day.

 

B. For time: “Annie”

50-40-30-20-10  DUs/sit-ups.

If you you do not have Double Unders will you will do 100-80-60-40-20 Mountain Climbers

 

C. Optional: 100m Sprints x 10, resting 1:3 (work/rest)

COMPETITORS

ACTIVE RECOVERY AND MOBILITY

Friday, Oct. 18

BOX

 

In teams of two, complete as many rounds and reps as possible in 20 minutes of:

 

20 Power Cleans (135/95)

20 Toes to Bar

400 Meter Run

 

“*Partners can divide up the cleans and toes to bar however they’d like, but only one partner works at a time. The only exception to this is on the run, in which case both partners are running together and must stay within arm’s reach.”

COMPETITORS

 

A. Take 20 minutes to build to a “heavy” Front Squat. Let speed and mechanics dictate what “heavy” means for you today.

 

B. Five sets of: Power Snatch + Snatch

 

C. Three sets of: Snatch Pull x 5 reps 95-100% of 1-RM Snatch

 

D. Three sets of:

Weighted GHD Hip Extension x 6-8 reps @ 4022

Rest 60 seconds

Strict Toes to Bar x 10-12 reps @ 3010

Rest 60 seconds

 

Saturday, Oct. 19

BOX

MAKE UP MISSED WOD

COMPETITORS

 

Keep a running clock for all portions of this workout.

 

A. Three rounds for time of:

Double-Unders x 40 reps

Toes to Bar x 15 reps

 

B.When the clock hits 5:00, perform the following:

Three rounds for time of:

15 Thrusters (135/95 lbs)

20 Chest-to-Bar Pull-Ups

 

C. When the clock hits 15:00, perform the following:

Three rounds for time of:

15 Deadlifts (245/175 lb)

20/15 Handstand Push-Ups

Note all three times to comments.

 

OPTIONAL A.M./Additional Session:

A. Hike for 60-90 Minutes – steady pace, moderate inclines, just keep moving

-OR-

Ten sets of:

Swim 100 Meters

Rest 60-90s

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