Programming for Oct. 21-26, 2013 - Reebok CrossFit PTY
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Programming for Oct. 21-26, 2013

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Programming for Oct. 21-26, 2013

Programming for Oct. 21-26, 2013

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Happy Birthday Coach Nicole!

Happy Birthday Coach Nicole!

Monday, Oct. 21

BOX

 

A. Snatch: 5×1 technique work then build up.

 

B. “Jackie”

For time:

Row 1000 Meters

50 Barbell Thrusters (45 lbs)

30 Pull-Ups

 

COMPETITORS

 

A. Eight sets of:

Snatch x 1.1 reps

(rest 10 seconds between singles)

Rest 2-3 minutes

 

B. Five sets of:

Halting Snatch Deadlift + Snatch Pull

Rest 60-90 seconds

Toes to Bar x 10 reps

Rest 60-90 seconds

 

C. “Jackie”

For time:

Row 1000 Meters

50 Barbell Thrusters (45 lbs)

30 Pull-Ups

“Compare your times to the Regionals competitors from last year. This should be a good diagnostic and a proper way to start thinking about some goal setting. Keep in mind, it is only one measure, and we haven’t been training much in this time domain, but you need to have a sense of where you are and where you need to be in April/May.”

 

OPTIONAL A.M./Additional Session:

A. Easy 1-Mile Warm-Up Run

B. Barefoot Running on Infield Grass

Four sets of:

240 Meter Sprints – progressively faster each set (80%, 85%, 90%, 95%)

(Perform these barefoot on a football field if possible. Starting at one goal post, run up and around the other goal post and back.)

Rest 3 minutes

C. Two sets of:

Run 400 Meters @ 85-90%

Rest 3 minutes

Tuesday, Oct. 22

BOX

 

A. Back Squat

* Set 1 – 5 reps @ 70%

* Set 2 – 3 reps @ 75%

* Set 3 – 1 rep @ 90%

* Set 4 – 4 reps @ 80-85%

 

B. For time (ME!) 12-9-6-3

Push Press (115/75)

T2B

 

C. $-out: 50/30 Stationary Dips

 

COMPETITORS

 

A. Three sets, not for time, of:

Muscle-Ups x 3-6 reps

Double-Unders x 40-50 reps

Toes to Bar x 10 reps

 

B. Five sets of:

In 30 seconds or less, perform:

Clean & Jerk x 3 reps

(all five working sets should be within 5-10% of the load selected – work as heavy as possible within the time frame)

Rest 2 minutes and 30 seconds between sets.

 

C. Back Squat

* Set 1 – 5 reps @ 75%

* Set 2 – 3 reps @ 85%

* Set 3 – 1 rep @ 90%

* Sets 4-7 – 4 reps @ 85-90%

Rest 2-3 minutes between sets.

 

D. For time:

100 Stationary Dips

(ladies – 70 stationary dips)

 

Wednesday, Oct. 23

BOX

 

Five Rounds  for times of (scale rounds as needed, time cap: 45 min.)

 

Run 400 Meters

10 Deadlifts (225/155) *use weight that is heavy but you can go UB first 3 rounds.

20 Chest-to-Bar Pull-Ups *scale reps! You should only be doing max 3 sets.

Run 400 Meters

Rest exactly 5 minutes

 

COMPETITORS

A. Five sets for times of:

Run 400 Meters

315/225 lb Deadlift x 10 reps

Chest-to-Bar Pull-Ups x 20 reps

Run 400 Meters

Rest exactly 5 minutes

 

“I shouldn’t have to say this…but please modify the loads to make this session reasonable based on your abilities. The deadlift should be performed at a load that may be difficult, but can be done unbroken in at least the first three sets. The pull-up volume should be reduced to a volume that you can complete them in no more than three sets. If that means you only do 9 pull-ups each round, that is fine, but I don’t want you spending 5 minutes trying to complete 20 pull-ups each set.”

 

B. Create or Review and Revise 3-Month Training Goals – write down what you would like to accomplish before the end of the year. Share to comments if you would like, and/or keep them somewhere visible, but they must be written.

 

OPTIONAL A.M./Additional Session:

A. Five sets of:

Row 1000 Meters

Rest 5 minutes

“I don’t care how fast you row these 1000s, but you must keep your times within 10 seconds of each other for each set. If you’re feeling great, push the pace and match it in each successive round, otherwise settle in at a more moderate pace out of the gate and stay there.”

Thursday, Oct. 24

BOX

 

A. Mobility band work (for overhead).

 

B. OHS Practice. From the rack or free-standing (you may Snatch or CnJ&passover&jerk). The idea is to work on mechanics. Work up to 3 consistent reps. (20 min.)

 

C. For time:

30 Man-Makers (40/25 lbs)

Man-Maker: DBs to the ground, kick back, push-up, row left, row right, jump feet in, power clean, push press

COMPETITORS

ACTIVE RECOVERY AND MOBILITY

Friday, Oct. 25

BOX

 

“Lift Up Luke”

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

4 Power Cleans (155/105 lbs)

24 Double Unders

10 Pull-Ups

 

C. Every 3 minutes, for 15 minutes (5 sets):

Run 400 Meters

10 Burpees

Note times individually for each set – e.g., 1:21, 1:24, 1:23, 1:34, etc….

If you fail to make the time cap on a certain set, finish the work, and rest the remainder of the round into which you bled.

 

COMPETITORS

 

A. Five sets of:

Snatch Balance + Overhead Squat

Rest 2-3 minutes

 

B. Six sets of:

Bench Press

* Set 1 – 6 reps

* Set 2 – 4 reps

* Set 3 – 2 reps

* Set 4 – 5 reps with set 2 load

* Set 5 – 3 reps with set 3 load

* Set 6 – 1 rep (heavy)

Rest 2-3 minutes between sets.

C. For time:

30 Man-Makers (55/35 lbs)

Man-Maker – DBs to the ground, kick back, push-up, row left, row right, jump feet in, power clean, push press

Saturday, Oct. 26

BOX

MAKE UP MISSED WOD

COMPETITORS

 

A. Take 20 minutes to build to a “heavy” Clean & Jerk

B. “Lift Up Luke”

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

4 Power Cleans (155/105 lbs)

24 Double Unders

10 Pull-Ups

Invictus is proud to be participating in the “Lift Up Luke” Fundraiser workout, and would love your support. We encourage everyone to donate to this awesome cause either in person or through the CrossFit Invictus online donation page. Your support is much appreciated and goes toward a great cause that effects the lives of some of our close friends and fellow Invictus athletes.

C. (Best performed after full recovery from A and B)

Every 3 minutes, for 30 minutes (10 sets):

Run 400 Meters

10 Burpees

Note times individually for each set – e.g., 1:21, 1:24, 1:23, 1:34, etc….

If you fail to make the time cap on a certain set, finish the work, and rest the remainder of the round into which you bled.

 

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