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Tuesday 5.22.18 XFit Juniors
Warm-up 4 corners dynamic warm up Skill Barbell Clean Barbell Jerk Lift Barbell clean and jerk for practice
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Tuesday 5.22.18 Endurance WOD
Intent: Challenging full body AMRAP. Strict movements like Dips and Ring Rows typically require a break in Reps Donne prepared with a rep scheme. With only 15 at a time make the Russian Swings a little heavier than usual today, and break the Lunges if needed. Metcon AMRAP 30 15 Box Dips 15 Calorie Assault […]
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Weekly Programming Breakdown 5.21.18 – 5.28.18
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Monday 5.21.18 CrossFit
Strength 1) Clean and Jerk (1RM. 4,4,3,3,2,1,1,1) 100% Coach call ever 2min, any style permitted Intent: Today we are working on obtaining maxes for the clean + jerk and back squat. Remember, technique for both takes precedence. 2) Back Squat (1RM. 4,4,3,3,2,1,1,1) 100% Coach call ever 2min, any style permitted Metcon AMRAP 3 21 Burpees […]
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Monday 5.21.18 Endurance WOD
Intent: Great grinder to test your capacity! The Row/run should be done at a solid aerobic pace, cut down on those transition times. The Wall Balls/DB Snatch portion will be challenging to keep unbroken, but work to keep those reps to 2 sets at most. The last piece is where you’ll need to check in […]
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Sunday 5.20.18 CrossFit
Strength Power Snatch + Overhead Squat (8×1, building to moderate) 100% Coach Call ever 2min 1 PS, reset + 1 Squat Snatch + 1 OHS Intent: Work up to a challenging set in snatch complex or focus on technique with light loads. Metcon 3 Rounds 15 Calorie Row 15 Power Snatch (75,55) – Rest 5:00 […]
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Sunday 5.20.18 Endurance WOD
Intent: These rounds will be fast, athletes should be pushing the pace here. The machines will be the slower/breathing portion and the rest of the workout should be attacked. The different angle of the pike push-ups will be tough, so make sure to break the reps as needed into manageable sets. Metcon AMRAP 15 15 […]
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Saturday 5.19.18 CrossFit
Metcon “Mind Ya Business” 500m Row 40 Burpees 30 Hang Power Cleans (135,95) 20 C2B Pull-ups 10 Alternating DB Snatches (75,55) 5 Bar MU 10 Alternating DB Snatches 20 C2B Pull-ups 30 Hang Power Cleans 40 Burpees 500m Row **30min Cap** RX: (115,75) Pull-ups, (55,35) L2- (95,65) Burpees, Ring Rows Option Partner WOD: double the […]
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Saturday 5.19.18 Endurance WOD
Intent: The Farmers Carry should be light enough that you cruise the course, challenge yourself it’s ok to take a few breaks just keep chipping away at the 200m. The Burpees after the carries will be challenging with the pump in your forearms, use the first few to get your bearings then mentally dig in. […]
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Friday 5.18.18 CrossFit
Strength 1) Close Grip Bench (5×5 @ 50%, EMOM) 100% Coach Call 2) Pull-up Volume Accumulation Change grip every other set ie. wide grip pullup, shoulder width pull-up, regular grip chin-up, close grip chin-up. Rest 90s, between each set Rx+:(35 Strict Reps) Rx: (25 Strict Reps) L2: (20 Strict Reps) L1: (25 Strict Reps, partner […]
