Programming for Jan. 6-11, 2013 - Reebok CrossFit PTY
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Programming for Jan. 6-11, 2013

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Programming for Jan. 6-11, 2013

Programming for Jan. 6-11, 2013

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*This week we begin with the new Open Prep cycle! Get ready to get your Game ON*

 

Monday, Jan. 6

 

BOX

 

A. E.M.OM. for 8 minutes:

Front Squat x 2 reps @ 75-80%

 

B. 3 Rounds for time:

10 Power Cleans (60%of1RMClean)

15 Chest to Bar Pull-Ups

Time Cap: 12 min.

COMPETITORS

 

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

Front Squat x 2 reps @ 75-80%

B. Five sets of:

3-Position Clean @ 70-80%

(high hang, mid-thigh, 2″ below the knee)

Rest as needed

C. Four sets for max reps of:

30 seconds of Power Cleans @ 60% of 1-RM Clean

Rest 90 seconds

Note the weight used and the reps achieved.

From now until the beginning of the Open you will see many opportunities to practice cycling the barbell through different movements and loading percentages. Use these opportunities to fine tune technique and determine your best movement strategies for different loads and rep schemes.

D. Build quickly to 80% of your 1-RM Back Squat, and then…

Three rounds for time of:

5 Back Squats @ 80%

15 Chest-to-Bar Pull-Ups

 

 

Tuesday, Jan. 7

BOX

 

A. Snatch x 1, E.M.OM. for 10 min. with 3s hold at the bottom. (70-75%)

 

B. 8 Rounds, 30s ON/30s OFF of:

1) Nose-to-Wall Handstand Hold

2) Double Unders (sub w/burpees OR figure out your DUs for 2014!!! The only way is actually DOING them or trying to!!)

3) Push-ups

4) Box Jump-overs

 

*Total 16 min., use your work time wisely!! Make transitions to your next station on your “off” time.

COMPETITORS

 

A. Three sets, not for time, of:

Ring Muscle-Ups x 3-8 reps

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

Double-Unders x 40-50 reps

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

Snatch with 3 second hold x 1 rep @ 75%

Perform a snatch focusing on perfect speed and mechanics, receive at the bottom of your overhead squat and hold their for 3 full seconds before standing up with the load.

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…

DO NOT PACE YOURSELF…go hard every work period.

D. For time:

100/70 Push-Ups

 

 

Wednesday, Jan. 8

 

BOX

 

A. Back Squat

Set 1 – 6 reps @ 65%

Set 2 – 4 reps @ 75%

Set 3 – 2 reps @ 85%

Set 4 ~ MAX REPS AT MEN=BODYWEIGHT, WOMEN=¾ BW (75%)

IT’S NOT OVER TIL THAT BAR DROPS!!!!! MOTIVEN A SUS COMPAÑEROS!!

“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 Wall Ball Shots (20/14 to a 12”/10” target)

Run 400 Meters

20 Wall Ball Shots

Run 400 Meters

15 Wall Ball Shots

Time cap: 12 min.

 

C. Optional, but not really >:)

Tabata V-holds (8-20/10)

 

COMPETITORS

 

A. For time:

25 Wall Ball Shots (30/20 lb)

Run 400 Meters

20 Wall Ball Shots

Run 400 Meters

15 Wall Ball Shots

(If you don’t have a 30 lb ball, throw the 20 to a 12′ target.)

B. Rest exactly 4 minutes after A, and then…

Five rounds for time of:

12 Pull-Ups

12 Kettlebell Swings (32/24 kg)

C. Deadlift

*Set 1 – 10 reps @ 50% of 1-RM

*Set 2 – 10 reps @ 60%

*Set 3 – 10 reps @ 65%

*Set 4 – 8 reps @ 70%

*Set 5 – 6 reps @ 80%

Rest 2-3 minutes between sets.

If you don’t know your current 1-RM you can make an educated guess, or use this online 1-RM Calcuator. Full disclosure, I don’t love percentages and tend to adjust them for the athletes I coach based on what I see…but I can’t do that for you all, so without getting into a huge discussion on how best to calculate based on your individual abilities and muscle fiber types, let’s just stick with this simple, even if slightly flawed, calculator.

D. Three sets, not for time, of:

Banded Good Mornings x 8 reps @ 30X1

Rest 45 seconds

Supine Ring Row x 8 reps @ 2111

Rest 45 seconds

Weighted GHD Hip Extensions x 8 reps @ 2012

Rest 45 seconds

 

 

Thursday, Jan. 9

 

Box closed… BUT

At home: 150 Burpees for time, bring in your time to post on the whiteboard.

Burpee PENALTY after tomorrow’s massacre if you don’t do your homework. Remember, training day is every day.

 

Friday, Jan. 10

BOX

 

It’s MetCon season, baby, pony up!!

 

A. Two sets for times:

Run 400 Meters

25 Shoulder to Overhead (95/65, read below*)

Rest 3 min. between rounds.

(*scale accordingly , if you choose to use the prescribed weight then each round will be capped at 5 minutes…you should be aiming for sub-3/4 min. If you have the proper weight for this metcon… Remember it is important to stick to the intensity meant for the workout)

 

REST ONLY 5 min., you will keep the same weight used for part A. THEN:

 

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.

 

COMPETITORS

 

A. Take exactly 10 minutes to build to today’s heavy Strict Shoulder Press

and then… Take exactly 10 minutes to build to today’s heavy Push Press

B. Two sets for times:

Run 400 Meters

95/65 lb Shoulder to Overhead x 25 reps

Rest 3 minutes

 

C. Back Squat

*Set 1 – 6 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 2 reps @ 85%

*Set 4 – Max Reps @ 80%

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. 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

 

 

Saturday, Jan. 11

BOX CLOSED FOR L1 SEMINAR

 

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