Programming for Sept. 30 - Oct. 5, 2013 - Reebok CrossFit PTY
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Programming for Sept. 30 – Oct. 5, 2013

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Programming for Sept. 30 - Oct. 5, 2013

Programming for Sept. 30 – Oct. 5, 2013

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*Partner WOD on Thursday

 

Monday, Sept. 30

BOX

A. Back Squat:

Set 1 – 5 reps @ 80% of 1RM, Set 2 – 3 reps @ 85-90%, Set 3 – 1 rep @ 90-95%, Sets 4-6 – 10 reps @ 65-75%

 

B. Five sets for max calories/reps of:

30 seconds of Rowing (for max calories)

30 seconds of Rest

60 seconds of Burpees (for max reps)

Rest 2 minutes

*”Rest” implies making a transition on/off the rower. Write down your total for the five rounds row calories and burpee reps.

 

COMPETITORS

A. Six sets of: Halting Snatch Deadlift + Snatch Pull + Power Snatch + Snatch

 

B. Over the course of 8 sets, build to a 90-95% of 1-RM Split Jerk

 

C. Back Squat

* Set 1 – 5 reps @ 80% of 1-RM

* Set 2 – 3 reps @ 85-90%

* Set 3 – 1 rep @ 90-95%

* Sets 4-6 – 10 reps @ 65-75%

 

OPTIONAL A.M./Additional Session:

A. Easy 1-Mile Warm-Up Run

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)

C. RUN:

Run 400 Meters @ 80%

Rest 60 seconds

Run 400 Meters @ 75%

Rest 60 seconds

Run 400 Meters @ 70%

**PROGRAM NOTE**

“This is day one of a new cycle. If you have friends that want to come on board, now is the time to do it. Please, please post your results. I read them every day and they truly do make a difference to me.

For those of you who have been following for more than a year, this new cycle is built around a progression we have used very successfully before. There will be some changes made to some of the conditioning sessions and general structure, but the strength progressions might look familiar. Don’t worry, your body will adapt and progress just fine whether you did it a year ago or not.

Finally, you will all have noticed one MAJOR difference to the programming…the optional A.M./Additional Session. I will state this bluntly…the running efforts for the vast majority of this group are abysmal. Since I started coaching competitive CrossFit athletes, there has been a huge shift from athletes who had great work capacity and poor strength to what we find now, where many of our most competitive athletes have adequate strength and some major deficits when it comes to monostructural/cyclical work capacity. Accordingly, on Monday, Wednesday and Saturday I will post an optional track/running session from which I believe many of you will benefit. Don’t stress yourself out if you can’t work it into your schedule, and don’t feel the need to add it in if you are confident in your running efforts. But if you know your running is poor, or that your conditioning in general could use some extra work in the off-season, this is a good option for you. Post questions to comments and I will try to devote a bit of my time on Monday to answering them (the reasonable ones at least) to the best of my ability.”

Tuesday, Oct. 1

BOX

 

A. 3 Rounds (NFT):

5/7 C2B Pull-ups

60s N&T Wall HS Hold

15 Hollow Rocks

 

B. Three sets for times of:

Row 500 Meters

50 Double-Unders

10 Handstand Push-Ups (or 5 wall climbs)

Rest 4 minutes

COMPETITORS

A. Three sets, not for time, of:

Muscle-Up x 3-7 reps

Nose-to-Wall Handstand Hold x 60-90 seconds

Strict Toes to Bar x 8-10 reps

 

B. Four sets of: Snatch Balance x 3 reps @ 70-80% of 1-RM Snatch

(pause for 1-2 seconds in receiving/bottom position)

 

C. Six sets of:

Halting Clean Deadlift + Hang Clean

Pull barbell from floor to just above the knee and pause for 1-2 seconds – you should feel weight distributed through mid and rear foot, tension through your hamstings, and lats should actively pull the barbell into your thighs, then stand tall, then clean from the high hang position.

 

D. Three sets for times of:

Row 500 Meters

50 Double-Unders

15 Handstand Push-Ups

Rest 4 minutes

 

 

Wednesday, Oct. 2

BOX

 

A. Pause Front Squat: 5 x 1 (3s at the bottom, bounce out), building up.

 

B. Three rounds for time of:

10 Power Cleans (115/75 lb)

20 Barbell Weighted Walking Lunges (115/75 lb)

15 Pull-Ups

200m Run

COMPETITORS

 

A. Eight sets of: Tempo Front Squat @ 31X1 + Front Squat

Three second descent to the bottom of the front squat, then pause for one full second (“one-one thousand”) and get up to standing as quickly as possible, then reset, breath, tighten up and perform another front squat with no tempo restriction. Build to the heaviest load possible.

 

B. Three rounds for time of:

10 Power Cleans (135/95 lb)

20 Barbell Weighted Walking Lunges (135/95 lb)

30 Pull-Ups

Rest exactly 3 minutes, and then . . .

C. Three rounds for time of:

Run 800 Meters

30 Kettlebell Swings (32/24 kg)

 

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. 3

 

BOX

 

In teams of two, partners alternate to complete 4 sets each of:

 

15 Wall Ball Shots (20/14 lbs to 10′)

10 Toes to Bar

5 Burpee Box Jump-Overs (24″/20″ w/2012 Regionals Standard)

http://www.youtube.com/watch?v=zL96osvcOuY minute 3:27

One member performs a round at max effort, while the other rests, then alternate. Must motivate your partner to go ME and UB!! For time (total 8 sets).

Rest 5 min. then complete with your partner (using your med ball)

100 Partner Med Ball Tosses (50/50) *Feet may not touch the ground: http://www.youtube.com/watch?v=-VyHoxvGr0I minute 0:21 “Boss Toss”)

 

COMPETITORS

ACTIVE RECOVERY AND MOBILITY

Friday, Oct. 4

BOX

 

A. Practice Clean (Power or full) technique, build up to WOD weight.

 

B. Complete as many reps as possible of the following 12-minute ladder:

 

2 Cleans (Power or full 135/95)

2 Push-ups

2 KB Swings (53/35)

4 Cleans

4 Push-ups

4 KB Swings

6 Cleans

6 Push-ups

6 KB Swings

… and so on, as far as you can get.

COMPETITORS

 

A. On the minute, every minute, for 10 minutes:

Power Snatch x 3 reps

Build the load over the course of the 10 sets. Start light, last 2-3 sets should be “heavy” for the triple. All snatches must be received above parallel.

 

B. Five sets of:

Close-Grip Bench Press x 5-6 reps

Rest 90 seconds

Toes to Bar x 12-15 reps

(keep these quick and unbroken)

Rest 90 seconds

 

C. Three sets of:

Weighted Dips (Stationary) x 8-10 reps @ 20X2

(hold for two seconds at the top – if you don’t have a stationary dip station, do strict ring dips at tempo)

Rest 90 seconds

GHD Sit-Ups x 15-20 reps

Rest 90 seconds

 

D. Three sets for max calories of:

60 Seconds of AirDyne

Rest 60 seconds

Saturday, Oct. 5

BOX

MAKE UP MISSED WOD

COMPETITORS

A. Complete as many reps as possible in 4 minutes of:

1 Clean (power or full)

1 Chest-to-Bar Pull-Up

2 Cleans

2 Chest-to-Bar Pull-Ups

3 Cleans

3 Chest-to-Bar Pull-Ups

4 Cleans

4 Chest-to-Bar Pull-Ups

. . . and so on up the ladder

Men = 205 lbs, Women = 135 lb.

Rest exactly 8 minutes, and then:

B. Complete as many reps as possible in 4 minutes of:

1 Clean (power or full)

1 Chest-to-Bar Pull-Up

2 Cleans

2 Chest-to-Bar Pull-Ups

3 Cleans

3 Chest-to-Bar Pull-Ups

4 Cleans

4 Chest-to-Bar Pull-Ups

. . . and so on up the ladder

Men = 155 lbs, Women = 105 lb.

Rest exactly 8 minutes, and then:

C. Complete as many reps as possible in 12 minutes of:

250 Meter Row

25 Kettlebell Swings (32/24 kg)

50 Double-Unders

(Count every 10 meters of rowing as a rep for scoring purposes.)

OPTIONAL A.M./Additional Session:

A. Easy 1-Mile Warm-Up Run

B. Four sets of:

100-Yard Accelerations

(start slow and build every 10 yards or so until you reach roughly 90%, then slowly taper down again – my preference is that these be run barefoot in the grass…if climate/terrain allows)

C. Stadium Stairs or Aggressive Incline/Hill

10 sets of:

Climb 60 seconds hard

Walk down

Keep work:rest ratio around 1:2-3

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