Programming for Oct. 28-Nov. 2, 2013 - Reebok CrossFit PTY
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Programming for Oct. 28-Nov. 2, 2013

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Programming for Oct. 28-Nov. 2, 2013

Programming for Oct. 28-Nov. 2, 2013

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Monday, Oct. 28

BOX

 

A. Deadlift: 5×3, focusing on mechanics.

 

B. AMRAP 10 min.

5 Handstand Push-Ups

5 Toes to Bar

5 Ring Dips

COMPETITORS

 

A. Five sets of:

Snatch x 1.1.1 , (rest 10 seconds between singles)

Rest as needed

 

B. Five sets of:

Snatch-Grip Romanian Deadlift x 4-6 reps @ 4011

Rest as needed

 

C. Against a 2-Minute running clock, complete as many rounds and reps as possible of:

5 Handstand Push-Ups

5 Toes to Bar

5 Ring Dips

Rest 60 seconds between sets and complete a total of five sets (10 minutes of work).

 

OPTIONAL A.M./Additional Session:

A.For times:

Run 1600 Meters @ 80-85%

Rest 5 minutes

Run 1200 Meters @ 85-90%

Rest 5 minutes

Run 800 Meters @ 90-95%

Get yourself properly loosened up and prepared for these efforts before you begin.

 

Tuesday, Oct. 29

BOX

 

A. Back Squat

Set 1 – 5 reps @ 75%

Set 2 – 3 reps @ 85%

Set 3 – 1 rep @ 90%

 

B. Three sets for times of:

Row 500 Meters (or run 400m)

5 Squat Clean (135/95 lb)

10 Toes to Bar

30 Double-Unders

Rest 1:1

COMPETITORS

 

A. Every two minutes, for a total of 20 minutes, complete:

Clean x 1 rep

Build load over the course of the 20 minutes (10 attempts).

 

B. Back Squat

* Set 1 – 5 reps @ 75%

* Set 2 – 3 reps @ 85%

* Set 3 – 1 rep @ 90%

* Sets 4-6 – 3 reps @ 90%

Rest 3 minutes between sets.

 

C. Three sets for times of:

Row 500 Meters

6 Squat Clean (185/135 lb)

12 Toes to Bar

30 Double-Unders

Rest 3 min.

 

Wednesday, Oct. 30

BOX

 

A. Push Jerk, 5×1. Make sure mechanics are consistent before you load up.

 

B. EMOM – 12 minutes:

6 Push Press (95/65 lbs)

8 Pull-Ups

10 Kettlebell Swings (53/35)

COMPETITORS

A. Take 20 minutes to build to a heavy Jerk

 

B. On the minute, every minute, for 12 minutes:

6 Push Press (115/75 lbs)

8 Pull-Ups

10 Kettlebell Swings (32/24 kg)

Short session today . . . rest up and be ready to finish the week strong on Friday and Saturday.

 

OPTIONAL A.M./Additional Session:

A. Run for 30 minutes – let feel dictate your pace. If you feel good, push the pedal, if your legs feel heavy, work on breathing efficiently and proper mechanics.

Thursday, Oct. 31

BOX

 

Halloween team WOD to be announced … … … Heh heh heh

COMPETITORS

ACTIVE RECOVERY AND MOBILITY

Friday, Nov. 1

BOX

 

***Scale rounds/reps/weight as required! The time cap is 30 min. and all athletes will stop at this moment***

 

“Bridges”

Five rounds for time of:

10 Handstand Push-Ups to 4″/2″ Deficit

15 Thrusters (155/105 lbs)

20 Burpees Over the Barbell

25 Pull-Ups

Time Cap: 30 Minutes

COMPETITORS

 

A. Every two minutes, for a total of 20 minutes, complete: Snatch x 1 rep

Build load over the course of the 20 minutes (10 attempts).

 

B. Front Squat

* Set 1 – 3 reps @ 75%

* Set 2 – 2 reps @ 85%

* Set 3 – 1 rep @ 90%

* Set 4 – 1 rep @ 95%

* Set 5 – 1 rep @ 95-100%

* Set 6 – 1 rep @ 95-105%

* Set 7 – 2-3 reps @ 90%

Rest 2-3 minutes between sets

 

C. For time:

Row 2000 Meters

100 Kettlebell Swings (32/24 kg)

——————-

“Scheduling Note – You will only have a single workout tomorrow…but you will not want to miss it.”

Saturday, Nov. 2

BOX

MAKE UP MISSED WOD

COMPETITORS

 

A. “Bridges”

Five rounds for time of:

10 Handstand Push-Ups to 4″/2″ Deficit

15 Thrusters (155/105 lbs)

20 Burpees Over the Barbell

25 Pull-Ups

Time Cap: 30 Minutes

 

B.

Ice bath, compression and a long nap.

————–

“ABOUT THE WORKOUT: CrossFit has a long tradition of honoring individuals via named workouts. The named workouts sometimes honor heroes, and at other times honor athletes who have been instrumental in a coach’s development and learning (e.g., “Eva,” “Nicole,” “Annie” etc…). There have been several athletes who have taught me more than I could have ever imagined, and for them I will be eternally grateful. In their honor, I have created Invictus named workouts that will be used periodically as performance tests. You have already met “CLB,” and now you get to meet “Bridges.” For many of you, the goal will be to merely finish the workout under the time cap. For others the goal will be to be as far under 20 minutes as humanly possible. Either way, attack this with everything you have and post your results to comments…no seriously, if you are performing this workout, PLEASE POST YOUR RESULTS TO COMMENTS SO THAT WE CAN GATHER DATA ON THIS FUN LITTLE TESTER.”

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