wod

CrossFit and Intensity Programming – Week of 1.6.2020

By 01/05/2020 No Comments

CrossFit

Monday

Teams of 3
For time
6,000m/5200m Row
60 Rounds of “Cindy”, accumulated

*1 round of “Cindy” is:
5 Pull-ups
10 Push-ups
15 Air squats
One person rows while the other 2 partners are completing rounds of Cindy. Rotate in any fashion. If you finish the 60 rounds of Cindy before the row is complete, only 1 person may row. If you finish the row before the 60 rounds of Cindy are complete, 2 people can work at the same time.


Tuesday

In 15:00, find a 
2RM SnatchEvery 2:30 for 10:00 (4 sets)

5 Tempo overhead squats, 44X1


Wednesday

5 Rounds for time
0:30 L-sit
3 Rope climbs
300m Run

3 Rounds, NOT for time
0:10 Hollow hold
0:10 Arch hold
10 Hollow rocks
10 Arch rocks
0:30 Up dog
0:30 Down dog


Thursday

For time
12 – 9 – 6 
Power clean
Turkish get-up
*Switch arms after every 3 reps of Turkish get-ups


Friday

For time (10 Cap)
100 Double unders
50 Thrusters (2xDB/KB; 35lbs/25lbs)
100 Double unders

4 Rounds NOT for time (12 cap)
7 High hang muscle snatches
10 Good Mornings


Saturday

Same workout for 7am, 8am, & 9am

Team of 3
(1 person works at a time)

150 Box Jumps
75 cal Row or Bike
150 Push Ups
75 cal Row or Bike
150 KB Swings
75 cal Row or Bike


Sunday

TBD


Intensity

Monday

Program #1 (8)
600m Run/54 Cals
** 4 min Cap + 4 min rest min.

Program #2 (14)
AMRAP 7
12 Single Arm Bentover Rows, 1xDB/KB
12 Elevated In-Out Squats
Right into…
7 Minute “Up” Ladder
3 KB Swing-to-Sprawl
3 Reach-Ups, plate
** Add 2 reps each round

Program #3 (8)
(20s work/10s rest )x8 each. Do not rotate.
Floor Press
Bulgarian Split Squat, alt. legs each interval


Tuesday

Program #1 (28)
AMRAP 8
100m Run/9 Cals
12 KB Plank Swing
Rest 2 min
AMRAP 8
12 TRX Skiers
12 Single Arm KB Swings
Rest 2 min
AMRAP 8
6 Burpee Russian Step-Ups
12 See-Saw Bentover Rows, 2xKB/DB


Wednesday

Program#1 (10)
Teams of 2
Row for Max Meters
GOAL: 2000m
** Switch on the minute. P1 Works, P2 Rests

Program #2 (18)
Deck of Death
Diamonds: V-Ups
Spades: Box Jumps
Hearts: Box Dips
Clubs: No-Push-Up Burpees


Thursday

Program #1 (19)
8x(20s work/10s rest). Do not rotate. 1 min rest after each Tabata.
Medball Power Cleans
Battle Rope Jump Slams
Straddle Sit-Ups
Ball Slams

Program #2 (10)
With a Partner
AMRAP 10
P1: 5 WallBall + 10 Pike-Ups
P2: Single/Double Unders


Friday

Program #1 (18)
Buy-In: 30 Plate Burpee-to-Overhead
4 Rounds 
10 Landmine Deadlifts
10 Box Jump Overs
300m Run/27 Cals
Cash-Out: AMRep See-Saw Strict Press, 2xDB/KB

Program #2 (10)
AMRAP 10
10 Hanging Leg Wipers
10 Renegade Rows
10 Burps


Saturday

Same workout for 7am, 8am, & 9am

Team of 3
(1 person works at a time)

150 Box Jumps
75 cal Row or Bike
150 Push Ups
75 cal Row or Bike
150 KB Swings
75 cal Row or Bike


Sunday

Program #1 (15)
AMRAP 6
6 Knees to Elbow
50m Shuttle Run
REST 3 MIn
AMRAP 6
15 KB Swings
100m Run/9 Cals

Program #2 (15)
2 Rounds
25 Cal Bike
25 Plank Jack Burpees
25 Push Press

 

Broken Compass Snow Blind

Kevin

About Kevin

www.intensityparkmeadows.com Instagram:@intensityparkmeadows / @coach.km

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