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Crossfit Program – 25/02/2019 to 3/03/19

Posted 22nd February 2019 by Josh Schouten
Crossfit

 

 

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

W.O.D

Work In Partners YGIG (work: rest 1:1) rounds:
5 Rounds each of:
40m Overhead Walking Lunges*
200m Run (sprint)

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

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

 

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

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.