Programming 071019 - 121019

Monday 071019

CrossFit

A. 10 minutes: Pull Up Practice

B. Queen’s Birthday WOD! (21.4.26)

21 minute amrap:

4 x 10 m walking lunges

19 chest to bar pull ups

26 ab mat sit ups

93 second plank

Tuesday 081019

CrossFit

A. 3-5 sets, work up in weight until you find your workout weight:

5 Front Squats + 5 Push Press + 5 Thrusters

*inc weight slightly if mechanics look good

B. 5 rounds, for time:

200 m run

10 thrusters @ 60/42.5 kg

Metcon

A. 4 rounds, super-set for quality:

12 goblet squats @ 2-2-X-1

12 dumbbell push press

B. 4 Sets:

4 minutes on, 1 minute off:

200 m row

15 wall balls

Wednesday 091019

CrossFit

A. Guided practice for:

Burpee efficiency

DB hang clean cycling

Box Jump prep

B. For time:

80 Burpees

70 DB Hang Power Cleans @ 20/15 kg

60 Box Jumps @ 24/20

50 Cal Bike

Olympic lifting

Cleans

Thursday 101019

CrossFit

A. Find a 2RM back squat, then:

2 x 2 @ 95%

B. 3 rounds, for quality:

12 Bulgarian split squats;

30 Russian twists

Metcon

A. 3 rounds for quality:

10 push ups;

35 seconds active hang

B. 5 Rounds, 1 minute max effort at each station:

Station 1- Kettlebell Swings

Station 2- Double or Single Unders

Station 3- Burpees

Rest 1 minute after each round.

Score is total number of reps.

Gymnastics

Free standing handstand work

Friday 111019

CrossFit

A. Perform, for quality:

30 second L sit hold

400 m run (70% effort)

30 second L sit hold

400 m run (80% effort)

30 second L sit hold

B. As many reps as possible in 10 minutes:

1 km run

max muscle ups in the remaining time

OR

As many reps as possible in 10 minutes:

800 m run

max rounds of

5 strict pull ups

5 burpees

Saturday 121019

CrossFit

A. Devils of ramadi v2:

4 rounds with a partner for time:

8 man makers/ plank hold @ 20/15 kg

20 deadlifts/ wall sit (125/92.5 kg)

24 one arm thruster/ scissor kicks @ 20/15 kg

Cash Out:

500 double unders/ row

Metcon

A. 4 rounds, in pairs (resting pair holding second movement):

8 renegade rows/plank hold

20 KB deadlifts/wall sit

24 one arm thrusters/knee tuck hollow

cash out:

Bike 50 cals

Ellie Bowden