wod

CrossFit and Intensity Programming – Week of 2.10.2020

By 02/09/2020 No Comments

CrossFit

Monday

For time
250 Single Unders/Speed Steps
100ft Single arm kettlebell overhead walk (Right)
50 Shoulder Press
250 Single Unders/Speed Steps
100ft Single arm overhead walk (Left)
50 Toes to Bar
250 Single Unders/Speed Steps
100ft Single arm kettlebell front rack walk (Right)
50 Kettlebell Swings
250 Single Unders/Speed Steps
100ft Single arm kettlebell front rack walk (Left)
50cal/40cal Row
250 Single Unders/Speed Steps


Tuesday

Every 90 sec x 12
Power Clean + Squat Clean, building

2 Min Max Reps Squat Cleans @ 60% of heaviest from Part 1


Wednesday

E4MOM x 9
M1: 30 Box jump overs (24″/20″)
M2: 400m Run/1k Bike
M3: 500m Row


Thursday

E3MOM x 5
Bench Press
5-4-3-2-1

AMRAP 10
40 Double Unders
10 Renegade Rows
3 Wall Walks


Friday

For time
10 Burpee to strict chest to bar pull-up
20 Clean and Jerks
10 Burpee to strict chest to bar pull-up
20 Hang power cleans
10 Burpee to strict chest to bar pull-up
20 Push Jerks


Saturday

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

With a partner
10 Rounds
200 m. Run toogether or 20 Cal Row/Bike (Split the cals)
30 Wall Ball (Split the reps)
30 Slamballs (Split the reps)


Sunday

TBD


Intensity

Monday

Program #1 (7)
Baseline Test – Compare with Nov 2019, Week 1
500m Row/25 Cal Bike/400m Run
40 Squats
30 Sit-ups
20 Push-Ups
10 Pull-Ups

Program #2 (10)
200m Run/500m Bike/250m Row
75 KB Swings
200m Run/500m Bike/250m Row
75 KB Swings
200m Run/500m Bike/250m Row

Program #3 (12)
(40 sec work: 20 Sec Rest)x12. Rotate.
Overhead Hold
Ball Slams
Hanging, Alt. Leg Raises


Tuesday

Program #1 (9)
AMRAP 9
6 Box Step-Overs, 1xDB
12 Single Arm Hang Power Clean and Press, 1xDB

Program #2 (19)
On a 19 min running clock…
In 5 Min…
200m Run/500m Bike/250m Row
40 Burpee to Plate
AMRAP Elevated Mountain CLimbers
Rest 2 min
In 5 Min…
300m Run/750m Bike/350m Row
50 Goblet Lunges
AMRAP Burps
Rest 2 min
In 5 Min…
400m Run/1000m Bike/500m Row
40 Wallball Shots
AMRAP Double/Single Unders


Wednesday

Program #1 (10)
EMOMx10:
M1: 5 Lungesters
M2: 10 Pull-Ups

Program #2 (12)
AMRAP 12 with a Partner…
P1: 200m Run/500m Bike/250m Row
P2: Burpee to Plate
Both: 20 Straddle Sit-ups
Program #3 (6)
Every 90 Seconds x 4
12 Strict Press


Thursday

Program #1 (20)
“Choose Your Destiny”
Pick 1 for…… Death By!!
Slamball + Over Shoulder
Deadlift (BB/1 or 2x KB)
Burpee
Cal Bike/Row

Program #2 (8)
4 Rounds
1 min Single/Double Unders
1 Min KB Swings


Friday

Program #1 (12)
Buy-In: 40 Medball Squat Cleans
400m Run/1000m Bike/500m Row
40 Box Jumps
200m Run/500m Bike/250m Row
20 Box Jumps

Program #2 (8)
2 Rounds
300m Run/750m Bike/350m Row
6 Man Makers

Program #3 (8)
Max Front Rack Hold (2xKB/DB, BB)
** Each time weight is dropped, 5 Burpees


Saturday

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

With a partner
10 Rounds
200 m. Run toogether or 20 Cal Row/Bike (Split the cals)
30 Wall Ball (Split the reps)
30 Slamballs (Split the reps)


Sunday

Program #1 (34)
On a 34 Min Running Clock, with a partner…
In 10 Minutes…
100 Bench/Floor Presses
P1: Works, P2: 100m Run
Rest 2 min
10 Min AMRAP
P1: 20m Walking Lunge
P2: Burpees
Rest 2 minutes
In 10 Minutes…
4 Rounds Each
P1: 30 Cal Row
P2: Jumping Ball Slams

 

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Kevin

About Kevin

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

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