Programming for Feb. 3-8, 2014 - Reebok CrossFit PTY
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Programming for Feb. 3-8, 2014

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Programming for Feb. 3-8, 2014

Programming for Feb. 3-8, 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. 3

 

BOX

 

A. Every two minutes, for 10 minutes (5 sets):

Front Squat x 1 rep @ 95+%

 

B. For time:

Row 500 Meters

20 Front-Racked Walking Lunges (RxC: 135/95)

40 Chest-to-Bar Pull-Ups

20 Front-Racked Walking Lunges

COMPETITORS

 

A. Every two minutes, for 10 minutes (5 sets):

Front Squat x 1 rep @ 95+%

 

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

Clean & Jerk

Loads per minute by %: 50, 55, 60, 65, 70, 75, 80, 80-85, 85, 85-90, 90, 90+

 

C. For time:

5 Ground to Overhead (205/135 lbs)

10 Ground to Overhead (185/125 lbs)

15 Ground to Overhead (155/105 lbs)

20 Ground to Overhead (115/75 lbs)

Use one barbell and work on quickly changing out the plates to get the right weight combinations…this has become a tested skill in both the Open and Regionals in the past few years.

 

D. For time:

Row 500 Meters

20 Front-Racked Walking Lunges (135/95 lbs)

40 Chest-to-Bar Pull-Ups

20 Front-Racked Walking Lunges (135/95 lbs)

80 Double-Unders

 

Tuesday, Feb. 4

 

BOX

 

A. Two sets, not for time, of:

10 Kipping Handstand Push-Ups (Sub with holds & negatives)

50 Double-Unders

3/6 Bar Muscle-Ups (Sub with Ring Dips, Belly-to-Pull-ups or Jump to Support)

 

B. For time:

5 Ground to Overhead (205/135 lbs)

10 Ground to Overhead (185/125 lbs)

15 Ground to Overhead (155/105 lbs)

20 Ground to Overhead (115/75 lbs)

 

COMPETITORS

 

A. Two sets, not for time, of:

Kipping Handstand Push-Up x 12-15 reps

Double-Unders x 50 reps

Bar Muscle-Ups x 3-6 reps

For each of these movements, work on movement efficiency – make these as effortless as possible.

 

B. Every two minutes, for 20 minutes (10 sets):

Snatch x 1 rep

Loads by % for each set: 60, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

 

C. Complete as many reps of Power Snatch as possible in 5 minutes of:

Row 1000 Meters

135/95 lb Power Snatch x Max Reps

Rest 5 minutes, and then when the clock hits 10:00, perform the following…

Complete as many reps of Toes to Bar as possible in 5 minutes of:

Row 1000 Meters

Toes to Bar x Max Reps

Rest 5 minutes, and then when the clock hits 20:00, perform the following…

Complete as many reps of Handstand Push-Ups as possible in 5 minutes of:

Row 1000 Meters

Handstand Push-Ups x Max Reps

Wednesday, Feb. 5

 

BOX

 

A. 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 @ 90%

 

B. Three rounds for time of:

50 Sit-Ups

400 Meter Run

 

COMPETITORS

 

If possible, complete portion A, then rest 3-4 hours before starting portions B and C.

A. CrossFit Games Open 11.4

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

60 Bar-Facing Burpees

30 Overhead squats (120/90 lbs)

10 Muscle-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 @ 90%

Rest 2-3 minutes between sets.

 

C. Three sets, not for time, of:

Bent-Over Barbell Row x 6-8 reps @ 2111

Rest 60 seconds

Weighted Supinated-Grip Pull-Ups x 4-6 reps @ 21X0

Rest 60 seconds

Glute-Ham Raises x 6-8 reps @ 3011

Rest 60 seconds

 

 

Thursday, Feb. 6

 

BOX – OPEN WOD 11.4 – 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

 

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

60 Bar-Facing Burpees

30 Overhead squats (120/90 lbs)

10 Muscle-ups

COMPETITORS

ACTIVE RECOVERY AND MOBILITY

 

 

Friday, Feb. 7

 

BOX

 

A. Back Squat

Set 1 – 6 reps @ 70%

Set 2 – 4 reps @ 80%

Set 3 – 2 reps @ 90%

Set 4 – 1 rep @ 95%

Set 5 – 2 reps @ 90%

Set 6 – 4 reps @ 85%

Set 7 – 6 reps @ 75%

 

B. “440”

4 Rounds For Time of:

10 Chest-to-Bar Pull-Ups

10 Burpee Box Jumps (24″/20″)

10 Alternating Pistols

10 Shoulder to Overhead (115/75)

 

COMPETITORS

 

A. Take 15 minutes to build to today’s heavy Push Press

Followed immediately by…

Every minute, on the minute, for 5 minutes:

Split Jerk x 1 rep @ today’s heaviest push press

(work on perfect mechanics, and add a 1-2 second hold at the receiving position of the jerk before recovering your feet)

 

B. Back Squat

*Set 1 – 6 reps @ 70%

*Set 2 – 4 reps @ 80%

*Set 3 – 2 reps @ 90%

*Set 4 – 1 rep @ 95%

*Set 5 – 2 reps @ 90%

*Set 6 – 4 reps @ 85%

*Set 7 – 6 reps @ 75%

Rest 2 minutes between sets.

Remember that these percentages should be based off of your 1-RM back squat from the beginning of the cycle – December 30.

(If possible, perform C and D 3-4 hours after A and B.)

 

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

10 Chest-to-Bar Pull-Ups

10 Alternating Pistols

10 Handstand Push-Ups

Rest exactly 2 minutes, and then…

 

D. Complete as many round and reps as possible in 5 minutes of:

10 Burpee Box Jumps (24″/20″)

10 Shoulder to Overhead (135/95 lbs)

Saturday, Feb. 8

 

BOX CLOSED FOR L1 SEMINAR

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