Programming for Aug 5-10, 2013 - Reebok CrossFit PTY
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Programming for Aug 5-10, 2013

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Programming for Aug 5-10, 2013

Programming for Aug 5-10, 2013

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Monday August 5

BOX

*Come prepared to work fast and efficiently today and throughout the week! This is an Oly 1RM testing week for your records. For tomorrow, review your snatch technique with a broomstick or PVC over the weekend!! Do your homework and watch some videos J

http://www.youtube.com/watch?v=HQ_qSpEsaRw

 

A.    Front Squat: 5 x 1 reps. Build by feel to a “heavy” front squat. (Time cap: 15 min.)

B.    15 min. to establish a 1RM Snatch

C.   Complete as many rounds and reps as possible in 5 minutes of:

10 Hand-Release Push-Ups

10 Box Jumps

COMPETITORS

* Oly testing week.  Do your homework and watch some videos.

http://www.youtube.com/watch?v=HQ_qSpEsaRw

In this video pay close attention to what is being said! Shoulders forward in that set-up so you don’t go around the knees!! Understand the bar path.

 

A. Front Squat: 5 x 1 reps. Build by feel to a “heavy” front squat.

B. Take 15-20 minutes to build to today’s 1-RM Snatch

C. Back Squat:

Set 1 – 5 reps @ 65-70%

Set 2 – 3 reps @ 75-80%

Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes

D. Every two minutes, for 10 minutes (5 sets): Back Squat x 1 rep @ 95%

 

Tuesday, AUG 6

 BOX

Video homework, focus on Jerk explanation: http://www.youtube.com/watch?v=pYl0uPCHLag

A. 1-RM Jerk (From the rack, 15 min. time cap)

B. Three sets for times of:

4 Strict Chin-ups

8 Ring Push-ups

12 Chest-to-Bar Pull-Ups

16 Alternating Pistols

40 Double-Unders

Rest 2 minutes between rounds.

COMPETITORS

Video homework, focus on Jerk explanation: http://www.youtube.com/watch?v=pYl0uPCHLag

A. Three sets for times of:

4 Muscle-Ups

8 Handstand Push-Ups

12 Chest-to-Bar Pull-Ups

16 Alternating Pistols

40 Double-Unders

Rest 2 minutes

 

B. Take 15-20 minutes to build to today’s 1-RM Jerk

C. For max reps:

30 seconds of Shoulder to Overhead (205/145 lbs)

90 seconds of Rest

30 seconds of Shoulder to Overhead (185/135 lbs)

90 seconds of Rest

30 seconds of Shoulder to Overhead (165/125 lbs)

Wednesday, AUG 7

 BOX

Video homework, focus on Clean explanation: http://www.youtube.com/watch?v=pYl0uPCHLag

A. 15 min. to establish a 1-RM Clean

B. For time:

Row 1000m

50 C2B Pull-ups (OR 100 HR Push-ups)

COMPETITORS

Video homework, focus on Clean explanation: http://www.youtube.com/watch?v=pYl0uPCHLag

A. Front Squat

Set 1 – 3 reps @ 75%

Set 2 – 2 reps @ 80%

Set 3 – 1 rep @ 85%

Set 4 – 3 reps @ 80%

Set 5 – 2 reps @ 85%

Set 6 – 1 rep @ 90%

B. Take 15-20 minutes to build to today’s 1-RM Clean

C. Three sets of: Halting Clean Deadlift x 2 reps @ 110-120%
(pause 2 seconds at mid-thigh)
Rest as needed

D. For time:

Row 1000 meters

50 Chest-to-Bar Pull-Ups

Thursday, AUG 8 

BOX

A. Three rounds of:

10 Box Jumps

40 Double-Unders

60s Handstand Hold

B. Back Squat: find your 1RM

C. Find your max height for a Box Jump!

 

COMPETITORS

ACTIVE RECOVERY AND MOBILITY

Friday, AUG 9

 BOX

A. For time:

20 Deadlifts (275/185 lbs)

30 Box Jump-Overs (24”/20”)

40 Kettlebell Swings (24/16kg)

50 Double-Unders

50 Calories of Rowing

50 Double-Unders

40 Kettlebell Swings* (24/16 kg)

30 Box Jump-Overs (24”/20”)

20 Deadlifts (275/185 lbs)

COMPETITORS

A. Three sets of:

Tall Box Jump x 1.1.1.1.1

(rest 10 seconds between jumps, step down to a smaller box between reps)

Double-Unders x 40-50 reps

Handstand Walk x 10-15 Meters

B. Back Squat

Set 1 – 5 reps @ 65-70%

Set 2 – 3 reps @ 75-80%

Set 3 – 1 rep @ 85-90%

Set 4 – 1 rep @ 90-95%

Sets 5-8 – Find new 1-RM

C. Take 15 minutes to build to today’s 1-RM Clean & Jerk

 

Saturday, AUG 10 

BOX

MAKE UP MISSED WOD

COMPETITORS

A. For time:

20 Deadlifts (315/215 lbs)

30 Box Jump-Overs (24”/20”)

40 Kettlebell Swings* (24/16 kg)

50 Double-Unders

50 Calories of Rowing on Concept 2

50 Double-Unders

40 Kettlebell Swings* (24/16 kg)

30 Box Jump-Overs (24”/20”)

20 Deadlifts (315/215 lbs)

 

*Kettlebell Swings should be performed as competition-style American swings with the hands directly over the heels and fully extended knees and hips. The bottom of the bell does not have to pause at full vertical for purposes of this test.

B. Ice bath and easy stretching.

(WODs Inspired on CrossFit Invictus Programming)

2013-06-30 10.37.00

 

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