Programming for Feb. 10-15, 2014 - Reebok CrossFit PTY
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Programming for Feb. 10-15, 2014

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Programming for Feb. 10-15, 2014

Programming for Feb. 10-15, 2014

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*** As part of our Open Prep, we will be doing a lot of work with partners to judge and correct our movements

so they are perfected and standards are ALWAYS met.

 

Monday, Feb. 10

 

BOX

 

A. Every minute, on the minute, for 8 minutes:

Front Squat x 3 reps @ 75-80%

 

B. For Time (Time Cap: 10 min.)

Row 500 Meters

30 Chest-to-Bar Pull-Ups

15 Thrusters (95/65 lbs)

IF POSSIBLE, THE CLASS SHOULD PREP TWO HEATS FOR ATHLETE/JUDGE PRACTICE.

COMPETITORS

 

A. Every minute, on the minute, for 8 minutes:

Front Squat x 3 reps @ 75-80%

 

B. Five sets of:

Clean x 1.1.1

(rest 10 seconds between singles)

Rest as needed

Build over the course of the five sets to today’s heavy triple.

 

C. For max reps:

175/120 lb Power Cleans x Max Unbroken Reps

Rest 2 minutes

155/105 lb Power Cleans x Max Unbroken Reps

Rest 2 minutes

135/95 lb Power Cleans x Max Unbroken Reps

A set terminates at any point that the barbell is rested in the front rack for more than one full breath (exhale & inhale) or rests on the ground for anything more than a touch-n-go repetition.

 

D. For time:

Row 1000 Meters

50 Chest-to-Bar Pull-Ups

30 Thrusters (95/65 lbs)

 

Tuesday, Feb. 11

 

BOX

 

A. Gymnastics Skill Practice 20 minutes sharp: Muscle-Ups (progressions include: false-grip hold tabata, false-grip Hollow Rocks, false-grip C2Ring Pull-Ups, Transition practice with low rings, ring dips, ring hold tabata, etc etc etc you will choose one or two to work on…)

 

B. 4 Rounds – 40s ON / 20s OFF (total 12 minutes)

Box Jump-Overs

Handstand Push-Ups

Double Unders

 

COMPETITORS

 

A. Three sets, not for time, of:

Ring Muscle-Ups x 3-8 reps

Nose-to-Wall Handstand Hold x 60 seconds

Double-Unders x 50 reps

 

B. Four sets of:

3-Position Snatch @ 75-80%

(high hang, mid-thigh, below the knee)

Rest as needed

 

C. Eight sets of (total of 32 minutes):

45 seconds of Rowing (for max meters)

Rest 15 seconds

30 seconds of Strict Handstand Push-Ups

Rest 30 seconds

45 seconds of 24″/20″ Box Jump-Overs

Rest 15 seconds

30 seconds of Ring Dips

Rest 30 seconds

At the top of each minute, for 32 minutes, you will rotate stations and try to accumulate as many reps or meters as possible of each movement.

If you don’t have strict handstand push-ups, perform a strict substitution – like L-Seated Dumbbell Press.

Note scores by movement…e.g., Rowing – 245/248/241/etc…

Compare results to December 31, 2013.

 

D. For time:

100/70 Push-Ups

 

Wednesday, Feb. 12

 

BOX

 

A. Deadlift

10 reps @ 55% of 1-RM

10 reps @ 65%

8 reps @ 75%

6 reps @ 85%

4 reps @ 95%

 

A. For time (Time Cap 15 min.)

40 Wall Ball Shots (20/14 lbs)

20 Chest-to-Bar Pull-Ups

30 Wall Ball Shots

15 Chest-to-Bar Pull-Ups

20 Wall Ball Shots

10 Chest-to-Bar Pull-Ups

10 Wall Ball Shots

5 Chest-to-Bar Pull-Ups

 

COMPETITORS

A. For time:

40 Wall Ball Shots (30/20 lbs)

20 Chest-to-Bar Pull-Ups

30 Wall Ball Shots

15 Chest-to-Bar Pull-Ups

20 Wall Ball Shots

10 Chest-to-Bar Pull-Ups

10 Wall Ball Shots

5 Chest-to-Bar Pull-Ups

 

B. Deadlift

*Set 1 – 10 reps @ 55% of 1-RM

*Set 2 – 10 reps @ 65%

*Set 3 – 6 reps @ 75%

*Set 4 – 8 reps @ 80%

*Set 5 – 6 reps @ 85%

*Set 6 – 4 reps @ 95%

Rest 2-3 minutes between sets.

 

C. TWO sets, not for time, of:

Bent-Over Barbell Row x 8 reps @ 2111

Rest 60 seconds

Weighted Supinated-Grip Pull-Ups x 6 reps @ 21X0

Rest 60 seconds

Glute-Ham Raises x 8 reps @ 3011

Rest 60 seconds

 

Thursday, Feb. 13

 

BOX – OPEN WOD 12.1

 

WORK IN PARTNERS:

– Come up with your warm-up

– Review Movement Standards

– Observe and correct each other’s movements

– Discuss communication during the WOD (scorekeeping, “no reps”, etc.)

– Set goals

– As a judge you are responsible for writing your athlete’s score on the whiteboard

 

A. 12.1 Open WOD: 7 Minutes of Burpees to a Target 6″ Above Standing Reach

B. Extra Work: Endurance or Core from the board, choose one.

COMPETITORS

ACTIVE RECOVERY AND MOBILITY

 

Friday, Feb. 14

 

BOX

 

A. Back Squat

5 reps @ 80%

3 reps @ 85%

1 rep @ 90%

5 reps @ 85%

1 rep @ 95%

Rest 2 min. between sets

 

B. For time:

20 Thrusters (95/65)

10 T2B

15 Thrusters

8 T2B

10 Thrusters

6T2B

5 Thrusters

4 T2B

*If you have Muscle-Ups, you will perform 5-4-3-2 instead of T2B

Time cap: 15 min.

***Compare your time to what you did on January 10th!!

 

COMPETITORS

 

A. Split Jerk x 1 rep

*Set 1 – 55%

*Set 2 – 65%

*Set 3 – 75%

*Set 4 – 80%

*Set 5 – 85%

*Sets 6-8 – 90%

Rest as needed

 

B. Back Squat

*Set 1 – 5 reps @ 80%

*Set 2 – 3 reps @ 85%

*Set 3 – 1 rep @ 90%

*Set 4 – 5 reps @ 85%

*Set 5 – 3 reps @ 90%

*Set 6 – 1 rep @ 95%

Rest 2-3 minutes between sets.

 

C. For time:

95/65 lb Thrusters x 20 reps

5 Muscle-Ups

Thrusters x 15 reps

4 Muscle-Ups

Thrusters x 10 reps

3 Muscle-Ups

Thrusters x 5 reps

2 Muscle-Ups

Compare time to January 3, 2014.

Saturday, Feb. 15

 

MAKE UP A MISSED WOD

PRACTICE A SKILL

 

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