CrossFit Programming 10.11.2021-10.15.2021

By
October 10, 2021

Monday

SWOD
2 Front Squat + 1 Push Press + 1 Push Jerk

- Work up to a heavy in 10-12 minutes -

WOD
20-minute AMRAP
8 Dumbbell Thrusters (2x50/35)
12 Toes To Bar
16/14 Calorie Row

Tuesday

SWOD
3 Snatch Deadlift + 2 Power Snatch x 5 sets

* Work up to a comfortable heavy *

WOD
100-80-60-40-20
Double Unders
50-40-30-20-10
Push-Ups

Wednesday

WOD
4 sets
30 Wall Balls (20/14)
20/15 Calorie Assault Bike (same for Echo Bike)
16 Alternating Dumbbell Snatch (50/35)
- Rest 3:00 between sets -

Skills
Advance:
5 sets (10:00)
6-8 Kick up to Band +5 Sec. Hold
3 Kick up to Handstand + Forward Roll

Intermediate:
5 sets (10:00)
3-5 Kick up to Band or Wall +5 Sec. Hold
3 Headstand + Forward Roll

Beginner:
5 sets (10:00)
3-5 Box Walks
3 Forward Rolls

* This is skill work and the main focus is stability and finesse in the roll. Take this slow and steady. *

Thursday

SWOD
Heavy Thruster

* Work up to a heavy single for the day *

WOD
Teams of 2
5 rounds
20 Alternating V-Ups (each)
* Partner Hold Plank (elbows) *
15 Synchro Burpee Box Jump Overs (24/20)

Friday

Hero WOD # 13 of 50

"Badger"

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