Programming for Aug 19-24, 2013 - Reebok CrossFit PTY
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Programming for Aug 19-24, 2013

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Programming for Aug 19-24, 2013

Programming for Aug 19-24, 2013

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Monday, AUG 19

 

BOX

Four Rounds For Time:

Run 400m

100m Farmer’s Carry (KB: 53/35 DB: 50/30)

50 Air Squats

COMPETITORS

 

***COMPETITORS: HOY NADIE PODRA ENTRENAR EN LAS HORAS DE LA TARDE ASI QUE PROCUREN TODOS VENIR AL MEDIODIA EN SU HORA RESPECTIVA.

A. Every minute, on the minute, for 15 minutes:

Hang Snatch x 1 rep (Perform from mid-thigh; and make the most of your reps here, pull the barbell off the floor as if you were going to snatch it, pause for a moment at mid-thigh, and then snatch from there.)

*Sets 1-3 – 50% of 1RM Snatch

*Sets 4-6 – 60%

*Sets 7-9 – 70%

*Sets 10-12 – 75-80%

*Sets 13-15 – 80-85%

 

B. Three sets of:

Snatch High Pull x 1.1.1 @ 85-95%

(rest 5-10 seconds between singles)

 

C. Five sets of:

Front Squat x 4-5 reps @ 41X1

(MUST move up in weight from last week by 4-6%)

 

D. For Max Calories:

5 Minutes of AirDyne

Tuesday, AUG 20

BOX

 

A.Two sets, not for time, of:

ME Shoulder Taps (if this is not possible, N&T2Wall HS Hold, ME)

2 Bridge-Ups, hold 10s

10 V-ups

 

B. For time:

50 C2B Pull-ups

75 KB Swings (53/35)

100 DUs

COMPETITORS

 

A.Two sets, not for time, of:

Handstand Walk x 10-15 Meters

(If you don’t have handstand walks, perform handstand wall runs for 20-30 shoulder taps)

Bridge-Ups x 3-4 reps of 10 second holds

V-Up x 10-12 reps

 

B. Jerk

*Set 1 – 3 reps @ 60%

*Set 2 – 2 reps @ 70%

*Set 3 – 2 reps @ 80%

*Sets 4-8 – 1 rep @ 90+%

 

C. Four sets of:

Ring Dips (with a hold) x 10-15 reps @ 20X2

(externally rotate at the top, thumbs out and hold for 2 seconds)

Rest 30 seconds

Strict Chest-to-Bar Pull-Ups x Max Reps

Rest 30 seconds

Please adhere strictly to the 30 second rest periods.

 

D.For time:

50 Chest-to-Bar Pull-Ups

75 Kettlebell Swings (24kg/16kg 53/35)

100 Double-Unders

Wednesday, AUG 21

BOX

 

A. Back Squat: 5 x 1 building up to a max for the day.

B. For time: 15-10-5

Thrusters (95/65)

Burpees Over the Barbell

COMPETITORS

 

A. Every 90 seconds for 15 minutes (10 sets):

Hang Clean (mid-thigh) + Clean (below the knee)

Below the knee should be 2″ below the knee – plates off the ground, lats engaged, pause for 1 second, and then clean. Build load over the course of the 10 sets – after warming up with the barbell and 60 kgs, you should be starting your 10 sets.

 

B. Three sets of:

Clean Pull x 1.1.1

(rest 5-10 seconds between singles)

Rest as needed

 

C. Back Squat

*Set 1 – 5 reps @ 70-75%

*Set 2 – 3 reps @ 75-80%

*Set 3 – 1 rep @ 80-85%

*Set 4 – 5 reps @ 75-80%

*Set 5 – 3 reps @ 80-85%

*Set 6 – 1 rep @ 85-90%

Rest 2-3 minutes between sets.

 

D. Complete rounds of 15, 10 and 5 reps of:

115/75 lb Thruster

Burpees Over the Barbell

You do not have to stand at full hip extension as you go over the barbell. This should be FAST, so stay low and keep your self-talk positive (don’t feel sorry for yourself).

 

Thursday, AUG 22

BOX

 

A. Every minute, on the minute, for 10 minutes: 2 reps Hang Squat Cleans @ 80%

 

B. AMRAP (complete as many rounds and reps as possible) in 9 minutes of:

3 Power Cleans (95/65, 115/75, 125/85, 135/95)

6 Pull-Ups

9 Box Jumps(30″/24″)

 

COMPETITORS

ACTIVE RECOVERY AND MOBILITY

Friday, AUG 23

BOX

 

Run, Run, Run (it’s far more important than we give it credit for!!)

 

Every 12 minutes for 36 minutes (3 sets) of:

Run 1 Mile (1600 Meters) as quickly as possible.

COMPETITORS

A. Four sets of:

Drop Snatch x 1 rep

B. Every 2 minutes, for 16 minutes (8 sets):

Snatch x 1 rep

Approximate loading % per set: 60, 70, 75-80, 80-85, 85-90, 90+, 90+, 90+

C. Every 2 minutes, for 16 minutes (8 sets):

Clean & Jerk x 1 rep

Approximate loading % per set: 60, 70, 75-80, 80-85, 85-90, 90+, 90+, 90+

D. Five sets of:

Front Squat x 4-5 reps @ 4111

Rest 3 minutes

(Do not exceed max load used on Monday, but try to use that load for all sets.)

 

Saturday, AUG 24

BOX

MAKE UP MISSED WOD

COMPETITORS

 

Every 12 minutes for 36 minutes (3 sets) of:

Run 1 Mile (1600 Meters) as quickly as possible.

 

Perform this on a regulation track if possible. Each set should be a max effort. I don’t want to see that you can pace, I want to see that you can bust your ass, and then repeat the effort. There will be drop-off…I want to see (and want you to see) what that drop-off looks like. I also want to see you PR your timed mile…at least once.

Please don’t make me say that you’ll be dead to me if you don’t complete this. I would like to believe that saying it once underscored my desire for you to accept uncomfortable training sessions, to embrace training in a way that might be unfamiliar and highlight weaknesses. Our community has come to love the barbell – which is awesome – but we cannot forget that to succeed in this sport you must have a huge aerobic base and exorbitant mental fortitude. Get to the track, take some friends with you, and get after it.

Como debe ser en toda casa!

Como debe ser en toda casa!

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