CrossFit Weekly Programming 1.4.2021-1.8.2021

By
January 3, 2021

Monday

Warmup
3 Rounds
30 Second Row
15 second Pigeon Stretch each side
9-7-5 Back Squats (Increase each round)

Group Barbell warmup

SWOD
1-Rep Max Back Squat

WOD
AMRAP 20:
20 Wallballs (20/14)
20 Power Snatches (75/55)
20 Box Jumps (24"/20")
20 Push Presses (75/55)
20/14 Calorie Row

Tuesday

Warmup
30 Seconds Each

Jumping Jacks
Active Spidermans Video
Single Unders
Slow Air Squats
Double Taps Video
Inchworm to Push-ups Video
Lateral Hops Over Barbell
Mountain Climbers Video
Double Unders
Slow Burpees

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

WOD
AMRAP 3:
50 Double Unders
21 Bar-Facing Burpees
Max Power Cleans (115/85)

Rest 3 Minutes

AMRAP 3:
50 Double Unders
18 Bar-Facing Burpees
Max Power Cleans (135/95)

Rest 3 Minutes

AMRAP 3:
50 Double Unders
15 Bar-Facing Burpees
Max Power Cleans (155/105)

Rest 3 Minutes

AMRAP 3:
50 Double Unders
12 Bar-Facing Burpees
Max Power Cleans (185/135)

Rest 3 Minutes

AMRAP 3:
50 Double Unders
9 Bar-Facing Burpees
Max Power Cleans (205/145)

After Party
Not for Time:
50 Russian Twists w/kb
50 AbMat Sit-ups
50 V-ups

Wednesday

Warmup
2 Rounds

30 Seconds PVC Pass Throughs Video
30 Seconds PVC Overhead Squats Video
30 Seconds PVC Hollow Hold Video
30 Seconds PVC Arch Hold Video
30 Seconds PVC V-Ups Video

Overhead Squat Biased Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats


SWOD
On the Minute x 10 Sets:
1 Pausing Overhead Squat

*Pause 10 Seconds in Bottom*

WOD
21-15-9:
Overhead Squats (95/65)
Toes to Bar

Directly Into...

15-12-9
Thrusters (95/65)
Chest to Bar Pull-ups

Thursday

Warmup
30 Seconds Each

With Light Kettlebell:
Easy Bike
Down Dog Video
Glute Bridges Video
Bodyweight Good Mornings Video

Moderate BIke
Push-up to Down Dog Video
Single Leg Glute Bridges (Each Side) Video
Slow Kettlebell Deadlifts

Faster Bike
Shoulder Taps Video
Glute Bridge Walkouts Video
Russian Kettlebell Swings

WOD
On the 5:00 x 6 Rounds:
1,000/800 Meter Bike
21 Hand Release Push-ups
12 Kettlebell Swings (70/53)

Friday

WOD
Maybe change to chipper with these movements...
Row
Box Jump Overs (24"/20")
Squat Cleans (155/105)

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