Programming for Jan. 13-18, 2013 - Reebok CrossFit PTY
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Programming for Jan. 13-18, 2013

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Programming for Jan. 13-18, 2013

Programming for Jan. 13-18, 2013

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*Partner WOD on Thursday! Pair up!!

 

Monday, Jan. 13

 

BOX

 

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

Front Squat x 2 reps @ 80-85%

 

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

Odd Minutes – 15 Wall Ball Shots (20/14 lb)

Even Minutes – 10 Chest-to-Bar Pull-Ups

COMPETITORS

 

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

Front Squat x 2 reps @ 80-85%

B. Five sets of:

Halting Clean Deadlift + Hang Clean + Clean + Jerk @ 80-90%

Rest as needed

C. Five sets for max reps of:

45 seconds of Ground to Overhead (185/135 lbs)

Rest 45 seconds

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

Odd Minutes – 15 Wall Ball Shots (30/20 lb)

Even Minutes – 10 Chest-to-Bar Pull-Ups

 

 

Tuesday, Jan. 14

BOX

 

Ten sets for times of:

 

Run 100 Meters

2 Belly-to-Bar Pull-Ups (or as high as you can get)

4 Push Press (95/65 lbs)

8 Burpees Over the Barbell

4 Push Press (95/65 lbs)

4 Ring Dips

Rest 60 seconds

 

Note times for each set individually/On the board: total time including rest.

*IF you have Muscle-Ups, you will perform 2 instead of dips/c2bs

**Time cap: 45 min.

 

COMPETITORS

 

A. Three sets, not for time, of:

Kipping Handstand Push-Up x 10-12 reps

(working on movement efficiency – make these as effortless as possible)

Double-Unders x 40-50 reps

L-Sit x 45-60 seconds

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

Snatch + Overhead Squat @ 75-80%

C. Ten sets for times of:

Run 100 Meters

2/1 Muscle-Ups

4 Push Press (115/75 lbs)

8 Burpees Over the Barbell

4 Push Press (115/75 lbs)

2/1 Muscle-Ups

Rest 60 seconds

Note times for each set individually.

If weather doesn’t permit you to run outside, perform a 40-Meter Shuttle Sprint inside the gym – 10m out, 10m back, 10m out, 10m back.

If you don’t have muscle-ups yet, perform 2 Belly-to-Bar Pull-Ups (or as high as you can get) for the first cluster of muscle-ups, and 4 Ring Dips for the second cluster of muscle-ups in each set.

D. Six sets of:

30 seconds of Hand-Release Push-Ups

Rest 30 seconds

 

Wednesday, Jan. 15

 

BOX

 

Warm-up: Plank Hold  3 x 1:00 min. rest 30s between

 

Deadlift

A. 20 min. to Find your 1RM

 

B. Three sets, Not For Time:

10 UB reps @ 50%

Row 250m

10 UB reps @ 60%

Row 250m

10 UB reps @ 65%

Row 250m

 

C. 4 sets of 40s V-hold, 20s rest.

 

COMPETITORS

 

A. Five sets for times of:

Row 250 Meters

12 Alternating Pistols

12 Pull-Ups

Rest 90 seconds

 

B. Deadlift

*Set 1 – 10 reps @ 50% of 1-RM

*Set 2 – 10 reps @ 60%

*Set 3 – 10 reps @ 65%

*Set 4 – 8 reps @ 75%

*Set 5 – 6 reps @ 80%

Rest 2-3 minutes between sets.

Don’t get too eager to increase the loading. It’s ok if it doesn’t feel too challenging – trust the progression and avoid the typical CrossFit Type-A notion that you have to hit a new PR every day.

 

C. Three sets, not for time, of:

Banded Good Mornings x 8-10 reps @ 30X1

Rest 45 seconds

Supine Ring Row x 8-10 reps @ 2111

Rest 45 seconds

Weighted GHD Hip Extensions x 8-10 reps @ 2012

Rest 45 seconds

Thursday, Jan. 16

 

BOX

 

In teams of two, complete:

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

1600 Meter Relay Run with a 20 lb Ball or Dumbbell*

100 Burpees

Only one partner works at a time. Partition reps however you like.

*You will run together, taking turns with ball or DB.

 

COMPETITORS

ACTIVE RECOVERY AND MOBILITY

Friday, Jan. 17

BOX

 

A. Back Squat

*Set 1 – 6 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 2 reps @ 85%

*Set 4 – Max Reps @ 83%

 

“Max reps sets terminate with any excessive pausing at the top of the lift. The athlete should take no more than 2 seconds at the top of the lift to breathe, brace and start their descent for the next rep.”

 

B. 2 sets AMRAP 2 min. (with 4 min. rest in between)

6 Thrusters (115/75, 95/65, 85/55)

6 Box Jump-Overs (24″/20″)

6 Hand-Release Push-Ups

DO NOT PACE, ALL OUT

…Rest exactly 3 min…

30 Shoulder to Overhead FOR TIME (same weight as Thruster).

 

COMPETITORS

 

A. Take 15 minutes to build to today’s heavy:

Push Press + Power Jerk

Use blocks if you have them, but quickly reset yourself for the power jerk.

B. Back Squat

*Set 1 – 6 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 2 reps @ 85%

*Set 4 – Max Reps @ 83%

Rest 2 minutes between sets.

Max reps sets terminate with any excessive pausing at the top of the lift. The athlete should take no more than 2 seconds at the top of the lift to breathe, brace and start their descent for the next rep.

C. Complete as many rounds and reps as possible in 2 minutes of:

6 Thrusters (115/75 lbs)

6 Box Jump-Overs (24″/20″)

6 Hand-Release Push-Ups

Rest 4 minutes, and repeat.

These must be sprint sessions. Do not pace – instead, learn how it feels to hit the throttle and hold nothing back…then rest 4 minutes and do it again.

Rest until fully recovered, and then…

D. For times:

Row 1200 Meters

115/75 lb Shoulder to Overhead x 25 reps

Rest 3 minutes

Row 800 Meters

135/95 lb Shoulder to Overhead x 20 reps

Rest 3 minutes

Row 400 Meters

155/105 lb Shoulder to Overhead x 15 reps

 

 

Saturday, Jan. 18

BOX

MAKE UP MISSED WOD

COMPETITORS: WOD not available at time of posting

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