Programming for Jan. 27- 31, 2014 - Reebok CrossFit PTY
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Programming for Jan. 27- 31, 2014

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Programming for Jan. 27- 31, 2014

Programming for Jan. 27- 31, 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, Jan. 27

 

BOX

 

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

Front Squat x 1 rep @ 90-95%

 

B. Three sets for times of:

10 Squat Cleans (135/95, 125/85, 115/75, 95/65)

15 Chest-to-Bar Pull-Ups

Rest 2 minutes

COMPETITORS

 

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

Front Squat x 1 rep @ 90-95%

 

B. Every two minutes, for 12 minutes (6 sets):

Clean + Front Squat x 1 rep @ 90-95%

 

C. Four sets of:

Touch-n-Go Power Cleans x 5 reps

Rest 2 minutes

Increase load each set, working to the heaviest 5-rep set possible.

 

D. Three sets for times of:

135/95 Squat Clean x 10 reps

Chest-to-Bar Pull-Ups x 20 reps

Rest 2 minutes

 

Tuesday, Jan. 28

 

BOX

 

A. Three sets, not for time, of:

Nose-to-Wall Handstand Hold (45-60s)

50 Double-Unders

 

B. AMRAP-15min.

10 Power Snatches (95/65)

10 T2B

10 Burpees

 

COMPETITORS

 

A. Three sets, not for time, of:

Nose-to-Wall Handstand Hold x 45-60 seconds

Double-Unders x 50 reps

(note whether these are unbroken each set)

L-Sit x 60 seconds

(accumulate in smaller clusters if necessary)

 

B. Every two minutes, for 12 minutes (6 sets):

Snatch x 1 rep @ 90-95%

 

C. For times (against a running clock):

Row 500 Meters

10 Power Snatches (155/105 lbs)

20 Toes to Bar

When the clock reaches 8:00, complete the following…

Row 500 Meters

15/10 Muscle-Ups

30 Shoulder to Overhead (155/105 lbs)

When the clock reaches 16:00, complete the following…

Row 500 Meters

20 Toes to Bar

40 Handstand Push-Ups

When the clock reaches 24:00, complete the following…

Row 500 Meters

25 Burpees Over the Erg

50 Ring Dips

 

Wednesday, Jan. 29

 

BOX

 

A. Deadlift

*Set 1 – 10 reps @ 50% of 1RM

*Set 2 – 10 reps @ 60%

*Set 3 – 8 reps @ 75%

*Set 4 – 6 reps @ 85%

*Set 5 – 4 reps @ 90%

Rest 2-3 minutes between sets.

 

B. *Two heats, working with partners (judge-athlete)/review movement standards, keep count.  

Complete 100 Wall Ball Shots in as few sets as possible:

Unbroken Wall Ball Shots (20/14 lbs) x Max Reps

Rest EXACTLY 60 seconds

“Goal is four sets or fewer. Note total sets taken and total time to complete 100 reps.”

COMPETITORS

 

A. Complete 100 Wall Ball Shots in as few sets as possible:

Unbroken Wall Ball Shots (30/20 lbs) x Max Reps

Rest EXACTLY 60 seconds

Goal is four sets or fewer. Note total sets taken and total time to complete 100 reps.

 

B. Deadlift

*Set 1 – 10 reps @ 50% of 1-RM

*Set 2 – 10 reps @ 60%

*Set 3 – 8 reps @ 75%

*Set 4 – 6 reps @ 85%

*Set 5 – 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, Jan. 30

 

BOX – OPEN WOD 13.2 : 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:

5 Shoulder to overhead (115/75)

10 Deadlifts

15 Box jumps (24″/20”)

 

COMPETITORS

ACTIVE RECOVERY AND MOBILITY

 

Friday, Jan. 31

 

BOX

 

A. Back Squat

*Set 1 – 6 reps @ 70%

*Set 2 – 4 reps @ 80%

*Set 3 – 2 reps @ 90%

*Set 4 – Max Reps @ 85%

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.”

 

B. For time:

25 Shoulder to Overhead (RxC: 115/75)

5 Muscle-Ups (Substitute with 10 Chest or Belly to Bar Pull-ups)

20 Shoulder to Overhead

4 Muscle-Ups (8)

15 Shoulder to Overhead

3 Muscle-Ups (6)

10 Shoulder to Overhead

2 Muscle-Ups (4)

5 Shoulder to Overhead

1 Muscle-Up (2)

 

COMPETITORS

 

A. Take 15 minutes to build to today’s heavy Power Jerk

 

B. For time:

25 Shoulder to Overhead (115/75)

5 Muscle-Ups

20 Shoulder to Overhead

4 Muscle-Ups

15 Shoulder to Overhead

3 Muscle-Ups

10 Shoulder to Overhead

2 Muscle-Ups

5 Shoulder to Overhead

1 Muscle-Up

 

C. Back Squat

*Set 1 – 6 reps @ 70%

*Set 2 – 4 reps @ 80%

*Set 3 – 2 reps @ 90%

*Set 4 – Max Reps @ 85%

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.

 

D. Complete as many rounds and reps as possible in 8 minutes of:

5 Pull-Ups

10 Push-Ups

15 Air Squats

 

 

Saturday, Feb. 1

 Closed – L1 Seminar

 

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