wod

CrossFit and Intensity Programming – Week of 1.7.2019

By 01/06/2019 No Comments

CrossFit

Monday

1. Strict press 3 x 7, building
Superset with:
Toes to bar (kipping) 3 x 15

2. 15 min AMRAP Of:
30 cal Row
20 Lateral Burpees Over Bar
10 Squat Cleans (185-155-115/125-95-65)


Tuesday

Waterfall Style – Teams of 3 (or 4)
4 Rounds
12 Pull Ups (or Ring Rows)
50 Double Unders (1 to 1 single unders)
15/12 Cal Bike
15 Push Press (45/35, no heavier)

*Person may not begin a station unless the person in front of you has cleared that station, the goal is to try to prevent any “bottle necking”. Typically it is good strategy to have the fittest person on the team go first so they can clear stations quickly.

**After equipment is put away
Post WOD (not for time) – 100 Abmat Sit Ups


Wednesday

1. 90 sec of work, 30 sec of rest for 12 Rounds
*After rounds 4 & 8 rest is 90 sec
10 Lateral Burpees Over Barbell
10 Deadlift (225/155)
In remainder of time, max wall ball

* 3 scores today. Highest number of Wall Ball during each of the 3 sections.


Thursday

1. 20 mins for Quality of:

– 7 & 7 Single leg step ups at 30% of 1 rep max back squat (24”/20” box)
– 60 sec Overhead Barbell Hold @ 70% of 1 rep max Strict Press
– Max Effort Strict C2B Pull Ups

2. 6 min AMRAP Of:
50 DU
15 Thrusters (75/55)


Friday

1. 12 mins to find a heavy combo of: 2 Snatch + 3 OH Squats. First set at 50% of 1 rep max Snatch

2. 3 Rounds For Time: (13 min cap)
12 Devils Press (2 x 50/35)
16 T2B
22/18 cal Row


Saturday

Coach’s Choice


Sunday
Coach’s Choice


Intensity

Monday

Program #1
600m Run

Program #2
8 Minute “Up” Ladder
3 Push Press
3 Sit-ups
* Add 2 reps each round *

Program #3
8 Min “Down” Ladder
42-30-18
Alt SA Snatches (L+R=2)
SA Bentover Rows (L+R=2)

Program #4
Tabata: 12 Intervals. Alternate between…
Bike/Row
Step-Back Weighted Lunge


Tuesday

Program#1
Intensity Test – 1000m Row

Program #2
Deck of Death
Diamonds: KB Swings
Spades: Box Jumps
Hearts: Goblet Squats
Clubs: Burpees
Any 4s: 20 Grasshoppers (total)

Program #3
5 Rounds
100m Sprint/15 Cal Bike Sprint
12 SA hang Cleans (total)
9 Burps


Wednesday

Program #1
4 Rounds
15 Deadlifts
12 Bench Dips
9 Knees to Elbows

Program #2
On a running clock…
3 Rounds – 1:00 off after each round
1 min Back Squats
1 min Hand Release Push-ups
Then…
3 Rounds – 1:00 off after each round
1 min Jump Rope
1 min Push Press


Thursday

Program #1
Tabata – Complete full 8 Rounds before moving to the next movement
Squats
Battle Rope Slams (alt. standing waves/sitting lateral waves)
Tuck Knee Jump Burpees
Ball Slams

Program #2
5L/5R Z-Press
10 45-degree lunges
15 KB Swings (heavyish)
30 TRX Mountain Climbers (total)
60 Double or Single Under


Friday

Program #1
Buy-In: 40m Lid Walk
4 Rounds
20 SA Landmine Shoulder Push Press (total)
10 Box Jumps
200m Run
Buy-Out: 40 See-Saw Strict Press (total)

Program #2
Odd: 12 Wallball
Even: 15/12 Cal Bike Sprint


Saturday

Program #1
With a partner.  Unless stated, break up reps as preferred.
Buy-in: 40 total Plank Shoulder Taps each
40 Power Cleans. P1/P2 Alternate each rep
40 Box Jumps
40 KB Swings
40 Burpee Over Bar
100 Double Unders EACH (2x Singles)
40 Burpee Over Bar
40 KB Swings
40 Box Jumps
40 Power Cleans. P1/P2 Alternate each rep
Cash-out: 200m LIGHT jog/walk


Sunday

Program #1
30 Toes To Bar
50 Thrusters
1,000m Row

Program #2
50 Cal Bike
50 Ball Slams
50 Plank Jack Burpees

Kevin

About Kevin

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

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