Programming for Oct. 7-12, 2013 - Reebok CrossFit PTY
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Programming for Oct. 7-12, 2013

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Programming for Oct. 7-12, 2013

Programming for Oct. 7-12, 2013

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Partner WOD on Friday!

 

Monday, Oct. 7

BOX

A. 6 x1 Pause Hang Snatch: stopping just above the knee, hold 3s.

 

B. For time:

50 Double-Unders, 10 C2B Chin-ups

40 Double-Unders, 8 C2B Chin-ups

30 Double-Unders, 6 C2B Chin-ups

20 Double-Unders, 4 C2B Chin-ups

10 Double-Unders, 2 C2B Chin-ups

 

OPTIONAL:

A. Easy 1 mile warm-up.

B. Run: 400 Meters @ 80%, Rest 60 seconds, Run 400 Meters @ 75%, Rest 60 seconds, Run 400 Meters @ 70%

2013-10-05 07.06.34

COMPETITORS

A. Six sets of: Halting Snatch Deadlift + Mid-Hang Snatch + High-Hang Snatch

 

B. Four sets of: Snatch Balance x 1 rep

“Terminology: Different coaches have different terminology, when I refer to “Snatch Balance” I expect a dip, drive and foot movement into your receiving position at the bottom of your snatch. If I want only a drive under the barbell – no dip and drive – I will refer to the movement as a “Snatch Drop.”

 

C. Back Squat

* Set 1 – 5 reps @ 75-80% of 1-RM

* Set 2 – 3 reps @ 85-90%

* Set 3 – 1 rep @ 90-95%

* Sets 4-6 – 8 reps @ 70-80%

 

D. For time:

50 Double-Unders

5 Muscle-Ups

40 Double-Unders

4 Muscle-Ups

30 Double-Unders

3 Muscle-Ups

20 Double-Unders

2 Muscle-Ups

10 Double-Unders

1 Muscle-Up

 

OPTIONAL A.M./Additional Session:

 

A. Easy 1 mile warm-up.

B. Six sets of:

100 Yard Accelerations

(Perform these barefoot on grass if possible – starting at roughly 60%, build every 10-15 yards until you reach 90%, and then slowly begin to taper back down in the last 30-40 yards)

Rest 90 seconds

C. Run 400 Meters @ 80%

Rest 60 seconds

Run 400 Meters @ 75%

Rest 60 seconds

Run 400 Meters @ 70%

*NOTE #1 – “This is the exact program from last week. The reason is simple…most of you are new to track efforts and only last week might have started to establish pacing and mechanics. I am going to keep the progression simple and maybe even repetitive until it looks like folks are ready to move forward.”

**Note #2 – “Many of the athletes at Invictus are following this same program. They’re good athletes who are fairly well-adapted to the volume, and they were sore from these efforts last week. Remember, these are OPTIONAL, ACCESSORY efforts. If your lifestyle, nutrition, sleep, and general recovery do not support these additional sessions…just stick to the regular program. This additional volume is not for everyone.”

Tuesday, Oct. 8

 

BOX

 

A. Every minute, on the minute, for 6 minutes:

3/5 Strict Pull-Ups

Max Reps Strict Handstand Push-ups

Rest 1 min. then…

 

B. Every minute, on the minute, for 6 minutes:

8 Pull-Ups (any style kip is fine)

Max Reps Kipping Handstand Push-Ups

Rest 1 min. then…

 

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

Even Minutes: 5 Power Cleans @ 65% or your 1RM Clean

Odd Minutes: Row 200 Meters

COMPETITORS

 

A. Six sets of: 2-Position Clean

(just above the knee, and then below the knee – approximately 2″ from the ground, pause for 1 full second below the knee before the second clean)

 

B. Every minute, on the minute, for 6 minutes:

5 Strict Pull-Ups (ladies – 3 reps)

Strict Handstand Push-Ups x Max reps

 

C. Every minute, on the minute, for 6 minutes:

8 Pull-Ups (any style kip is fine)

Kipping Handstand Push-Ups x Max Reps

 

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

Even Minutes: 5 Power Cleans @ 65% or your 1-RM Clean

Odd Minutes: Row 200 Meters

 

“Phases B-D should take no more than 25 minutes – use no more than 1 transition minute between the phases.”

 

Wednesday, Oct. 9

BOX

 

A. Front Squat: 5 x 3 @ 85% of 1RM

 

B. Four Rounds For Time of:

10 Box Jumps (30″/24″)

20 Russian Kettlebell Swings (32/24 kg)

30 Wall Balls (20/14)

*Rest 1 min. between rounds

 

COMPETITORS

 

A. Five sets of: Front Squat x 3 reps @ 85% of 1RM

 

B. Three rounds for time:

20 Russian Kettlebell Swings (32/24 kg)

10 Box Jumps (30″/24″)

(Russian swings – only to shoulder height)

Rest 5-7 minutes, and then . . .

 

C. Four sets for max reps of:

60 seconds of Wall Ball Shots (20/14)

60 seconds of Rest

(Challenge yourself to get as far north of 100 reps as possible.)

 

OPTIONAL A.M./Additional Session:

A. Easy 1-Mile Warm-Up Run

B. Ten sets of:

Run 90 seconds @ 70-75%

Run 30 seconds @ 85-90%

Thursday, Oct. 10

BOX

 

A. 15 min. To establish 1RM Snatch

 

B. Four sets for max weight – without dropping the barbell until the set is completed:

Deadlift x 9 reps

Front Squat x 6 reps

Shoulder to Overhead x 3 reps

Rest 3 minutes

 

COMPETITORS

A. Take 15 minutes to build to a heavy Snatch

B. Take 10 minutes to build to a heavy Clean & Jerk

C.Take 15 minutes to build to a 3-RM Bench Press

D. For time:

100 Kettlebell Snatches (24/16 kg)

(50 each arm, you decide how you partition the reps)

decide how you partition the reps)

 

Friday, Oct. 11

BOX

 

Partner WOD!!! In teams of two, complete as many rounds as possible in 30 minutes of: “Dissecting Kelly”

400 Meter Run

30 Box Jumps (24″/18″)

30 Wall Ball Shots (20/12 lbs.)

“Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.”

 

COMPETITORS

 

A. Three sets, not for time, of:

Double-Unders x 40 reps

Muscle-Ups x 3-6 reps

Toes to Bar x 10 reps

 

B. Back Squat

* Set 1 – 5 reps @ 75%

* Set 2 – 3 reps @ 85%

* Set 3 – 1 rep @ 90%

* Set 4 – 5 reps @ 80-85%

* Set 5 – 3 reps @ 90-93%

Rest 2-3 minutes between sets.

 

C. For time:

Row 1000 Meters

50 Back Squats (135/95 lbs)

50 Chest-to-Bar Pull-Ups

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