Programming for January 20-25, 2013 - Reebok CrossFit PTY
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Programming for January 20-25, 2013

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Programming for January 20-25, 2013

Programming for January 20-25, 2013

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Monday, Jan. 20

 

BOX

 

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

Front Squat x 1 rep @ 85-95%

 

B. Four sets for times of:

20 Double-Unders

15 Wall Ball Shots (20/14 lb to 12”/10”)

10 Chest-to-Bar Pull-Ups

Rest 60 seconds

COMPETITORS

 

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

Front Squat x 1 rep @ 85-95%

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

Hang Clean + Jerk @ 85-90%

C. For times:

185/135 lb Ground to Overhead x 10 reps

Rest 2 minutes

155/105 lb Ground to Overhead x 10 reps

Rest 2 minutes

135/95 lb Ground to Overhead x 10 reps

D. Six sets for times of:

20 Double-Unders

15 Wall Ball Shots (30/20 lb)

10 Chest-to-Bar Pull-Ups

Rest 60 seconds

Tuesday, Jan. 21

 

BOX

 

*Depending on size of class… divide class in three groups, rotate through stations A, B, and C, in any order if class is full… each person should rest 2 min. EXACTLY  between stations. Take note of times for each part individually.

 

A. For Time:

Row 500m

25 Burpees Over The Erg

…rest 2 min…

 

B. 3 Rounds For Time:

12 Push Press (95/65)

12 Toes to Bar

…rest 2 min…

 

C. 3 Rounds For Time:

20 Steps Front Rack Lunge (not walking 95/65 or same weight as part B.)

10 Box Jumps (30/24)

 

COMPETITORS

 

A. Three sets, not for time, of:

Kipping Handstand Push-Up x 10-12 reps

Double-Unders x 40-50 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 minute, on the minute, for 12 minutes:

Snatch x 1 rep @ 85%

C. For times:

C1. For time:

Row 500 Meters

25 Burpees Over the Erg

When the clock reaches 6:00, complete the following…

C2. Three rounds for time of:

135/95 lb Push Press x 12 reps

Toes to Bar x 12 reps

When the clock reaches 12:00, complete the following…

C3. Three rounds for time of:

135/95 lb Front-Racked Walking Lunges x 20 steps

30″/24″ Box Jumps x 10 reps

When the clock reaches 18:00, complete the following…

C4. For time:

Row 500 Meters

25 Burpees Over the Erg

(Yes, this is the same as C1…try to match the C1 time.)

D. For max reps:

4 Minutes of Stationary Dips

 

 

Wednesday, Jan. 22

 

BOX

 

A. Deadlift

Set 2 – 10 reps @ 60% of 1RM

Set 3 – 10 reps @ 65%

Set 4 – 8 reps @ 70%

Set 5 – 6 reps @ 75%

Rest 2 min. only between sets.

 

B. Three sets for times of:

15 Chest-to-Bar Pull-Ups

15 Handstand Push-Ups

15 Kettlebell Swings (24/16 kg)

Rest 2 minutes

***scale reps accordingly/progressions

 

COMPETITORS

 

A. Three sets for times of:

15 Chest-to-Bar Pull-Ups

15 Handstand Push-Ups

15 Kettlebell Swings (32/24 kg)

Rest 2 minutes

B. Deadlift

*Set 1 – 10 reps @ 50% of 1-RM

*Set 2 – 10 reps @ 60%

*Set 3 – 10 reps @ 70%

*Set 4 – 8 reps @ 75%

*Set 5 – 6 reps @ 80%

Rest 2-3 minutes between sets.

C. Three sets, not for time, of:

Banded Good Mornings x 10 reps @ 30X1

Rest 45 seconds

Supine Ring Row x 10 reps @ 2111

Rest 45 seconds

Weighted GHD Hip Extensions x 10 reps @ 2012

Rest 45 seconds

Thursday, Jan. 23

 

BOX

 

A. Five sets of:

Power Clean x 1.1.1

(rest 10 seconds between singles)

Rest 20 seconds

10 Box Jumps

(perform as quickly as possible)

 

Rest 3 minutes

 

B. For times:

10 Ground to Overhead (135/95)

Rest 2 minutes

Ground to Overhead (125/85)

Rest 2 minutes

10 Ground to Overhead (115/75)

 

COMPETITORS

ACTIVE RECOVERY AND MOBILITY

 

 

Friday, Jan. 24

 

BOX

 

A. Back Squat

*Set 1 – 6 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 2 reps @ 85%

*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. Complete as many rounds and reps as possible in 6 minutes of:

10 Shoulder to Overhead (Rx: 155/105 lbs*)

10 Handstand Push-Ups

30 Double-Unders

*scale accordingly

 

C. Hollow Rock Tabata

 

COMPETITORS

 

A. Three sets, not for time, of:

Muscle-Ups x 3-8 reps

L-Sit x 45-60 seconds

Bridge-Ups x 4-6 reps

 

B. Take exactly 10 minutes to build to today’s heavy Push Press,

followed immediately by…

Exactly 8 minutes to build to today’s heavy Power Jerk,

followed immediately by…

Exactly 6 minutes to build to today’s heavy Split Jerk

 

C. Back Squat

*Set 1 – 6 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 2 reps @ 85%

*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 6 minutes of:

10 Shoulder to Overhead (155/105 lbs)

10 Handstand Push-Ups

30 Double-Unders

Saturday, Jan. 25

 

BOX

MAKE UP MISSED WOD

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