Crossfit Program – 25/02/2019 to 3/03/19
Monday
?Warm-Up – 5 minutes continuous?
10 x Kb Swings
10 x Caterpillar walkouts
10 x Banded lateral walks
–
Every 3:30 complete
A: Supported Bulgarian Split Squats 4 x 6 ea @ 21×1
A2: Ez / DB Reverse Curl 4 x 4-6 @ 50×0
–
Every 3:30 complete
B: High Box Step Up / Pistol
3 x 12 @ 3010
B2: BB / DB Standing Curl
3 x 8-12 @ 2010
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W.O.D
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Work In Partners YGIG (work: rest 1:1) rounds:
5 Rounds each of:
40m Overhead Walking Lunges*
200m Run (sprint)
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Tuesday
–
?Warm-Up – 5 minutes continuous?
10 x Kb Clean
10 x Kb Front Rack Squat
10 x Banded Pull-a-Part
–
8 minutes: Every 2 minutes
A: Clean High Pull
4 x 5
8 minutes: Every 2 minutes
B: Mid Hang Power Clean + Mid Shin Clean
4 x 2 + 3
8 minutes: Every 2 minutes
C: Push Jerk + Split Jerk
4 x 2 + 2
–
W.O.D
–
4 Rounds of:
5-4-3-2-1reps of:
Hang Power Cleans 50/35kg
Push-Jerk 50/35kg
Strict Pull-ups / Chin-ups
– immediately followed by –
20 AKBS (heavy- medium)
–
rest 2:30 between rounds
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Wednesday
?Warm-Up – 5 minutes continuous?
10 cal Bike
Front Plank 45-60 sec
10 cal Ski
Side Plank – 45-60 sec
10 cal row
–
Every 3 minutes complete:
A: Rack Pull (above t:he knee) 4 x 8 @ 2111 – Rest :30
A2: Backward Sled Drag (heavy) 4 x 1 lap (heavy as ….)
Every 4 minutes complete:
B: Banded Bench Press 3 x 8 @ 2111
B2: 1/2 Kneeling DB Shoulder Press 3 x 8ea
B3: Bent Over Reverse Fly 3 x 15
Move through while keeping the rest to a minimum. No longer than 60 seconds.
–
W.O.D
–
4-5 Rounds – 2 min AMRAP (hard & fast)
10 Deadlifts (moderate, think Diane weight)
8 Burpees Over the Barbell
MAX Distance Row / Ski / Bike in the remaining time.
Rest 2 minutes
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Friday
?Warm-Up – 5 minutes continuous?
10ea x Curtsey Lunges
10 x Banded Passthrough, in a squat.
10 x Down Ups
Every 2 minutes:
A: Power Snatch + OHS (pause 3 sec at the bottom)
5 x 2 +1
Every 3 Minutes
B: OHS
5×5
B2: KB Swing (Russain)
5 x 8
–
W.O.D
–
5 Rounds
400M Run
15 OHS (42.5/30) or Front Rack KB Squats*
*Rest 60-90 seconds after each round if you’re not able to hold
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Saturday
?Warm-Up – 5 minutes continuous?
10 x Wall Balls
125m x Row / Ski
–
A: Paused Front Squat 4 x 2-4 @ 33×1
A2: Chin Up 4 x 4-6 @ 33×1
– or-
A2: Chest Supported Db Row 3 x 10 @ 20×1
–
W.O.D
–
22 Minute time cap
Working in pairs complete as much as you can.
10 Rounds (5 each)
8 Wall Ball
4 Power Clean 60/45
-Then-
10 Rounds (5 each)
8 Burpee
4 Thrusters 60/45
-Then-
10 Rounds (5 each)
8 TTB / TTR
4 Deadlift 60/45
–
Sunday
?Warm-Up – 10 minutes continuous movement?
CrossFit Open 19.2 – is a repeat from 2016!
Please click here to see the Class Structure
Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 lb.
Stop at 20 minutes.
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