Week 3
Cycle 1 2017-2018 Season:
Mondays- MU Strength/Squatting Conditioning
Tuesdays-Box Squatting
Wednesdays-Gymnastic Pressing Strength
Thursdays- Long Workouts
Fridays-MU conditioning
Sat- Partner Workouts
Sundays- Long Workouts
Scaling Options for Class:
L1- A beginner CrossFitter, those that are looking for more cardio based fitness, or someone just returning after a long break. This programming is designed to keep up the intensity during the workout while maintaining consistent movement and proper mechanics.
L2- 50% of CrossFit athletes. L2 Athletes have an understanding of all the foundational movements of CrossFit, how to scale them, and are working towards adding load, increasing mobility or increasing their gymnastics skill base.
Rx- A CrossFit Athlete who understands the foundational movements of CrossFit, moves with proper mechanics while under load, and can do 90% of programmed workouts without scaling.
Competition (Rx+) For the Competitive CrossFitter or those looking to compete in the sport of CrossFit. This person can regularly move with high intensity, proper mechanics, and consistency through all programmed workouts.
Monday May 1st 2017
Strength:
Rotating for 21 minutes:
Minute 1: Hips to RIngs
Minute 2: Dips
Minute 3: Pull-Ups
Notes: L1: 5-10 hips to rings on the ground, 5-10 Dips using boxes/bench or bands, Strict
Banded Pull-ups or Ring Rows.
L2: 5-10 Ring Rows Elevated Feet, 5-10 Banded Dips, Chest to Bar Banded Pull-Ups
Rx: 5 Hips to Rings, 5-10 Dips, 5 Ring Pull-Ups (Chest to Ring, 1 second pause at top)
Rx+: 5 Hips to Rings, 5 Tempo Dips 52X1, 5 Tempo Ring PU 31X3
Conditioning:
15 minute AMRAP:
10 Push Press
10 Toes to Bar
200 meter run
Notes:
L1: 15/10 Db’s,
L2: 95/65, Banded Chest to Bar
Rx: 135/95
Tuesday May 2nd 2017
Strength:
Box Squatting
Every 2 minutes for 18 minutes do 5 box squats building (same as last week, go up in weight)
Conditioning:
Annie
50-40-30-20 and 10-rep rounds of:
Double-unders
Sit-ups
Wednesday May 3rd 2017
Strength:
Spend 15 minutes moving through alternating sets of:
A) Snatch Grip Behind the neck Push Press 5X5
B) 4X10 Cuban Press
Conditioning:
For Time:
5 Rounds
Run 400
10 Turkish Get-Ups a side
Notes: Time cap: 20 minutes
L1: 15/10 DB
L2: 16/12kg
Rx: 24/16kg
Thursday May 4th 2017
For Time:
1,000 Meter Row
Then:
6 Round of:
25 Wall Balls
5 Snatches
5 Clean and Jerks
5 Pull-Ups
Then strip your bar and do:
50 Barbell Thrusters
Notes: 45 minute time cap.
L1: 10/8, DB alt double the reps 15/10, 15/10, Ring Rows
L2: 14/10, 75/55, 15 pound training bar
Rx: 20/14, 135/95, 45
Friday May 5th 2017
Strength:
Spend 20 minutes alternating between:
A) 4x5 Snatch Deadlift
B) 4X5 Snatch Balance
Notes: Alternate A and B. Use separate bars. For A make sure you are starting each rep in your snatch start position. This movement is designed to get you stronger off the floor in your snatch. Use straps if possible for A.
Conditioning:
12 minute AMRAP:
Muscle Ups
100 Double Unders
Notes: L1: 5 Transitions 100 single unders
L2: 5 Pull-Ups/ 5 Dips, 50 Double Under attempts
Rx: 5/3
Rx+: 7/5
Saturday May 6th 2017
Strength:
Spend twenty minutes working up to a 3RM Deadlift
Conditioning:
In teams of two:
20 minute amrap of:
10 wall balls
10 box jumps
10 burpees onto a plate
Notes: Your partner completes a full round before you begin, alternate rounds for 20 minutes. Try to make each round a sprint. Burpees onto a 25lb plate
L1: 10/8, 12/8”
L2: 14/10, 20/12”
Rx: 20/14, 20/14”
Sunday May 7th 2017
Conditioning:
Row 1K
4 Rounds of Cindy
Run 800
4 Rounds of Cindy
Row 1K
4 Rounds of Cindy
Run 800
4 Rounds of Cindy
Row 1K
4 Rounds of Cindy
Run 800
Notes: 50 minute time cap Cindy is 5 Pull-ups, 10 Push-Ups, 15 Air Squats
L1: DB 15/10, Ring Rows, banded or knee push-ups
L2: 75/55,Banded Pull-Ups
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