wod

CrossFit and Intensity Programming – Week of 11.4.2019

By 11/03/2019 No Comments

CrossFit

Monday

“Angie”
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Air Squats


Tuesday

3×2 min Rounds
10 Power Cleans
AMRAP Box Jumps
Rest 5 Min
3x2min Rounds
10 Cal Bike
AMRAP Power Snatch


Wednesday

20 Min to establish a 2 RM Overhead Squat
Then…
100 Overhead squats for time


Thursday

Row 200 Cals
5 Burpees on the minute


Friday

TBD


Saturday

Open WOD 20.5


Sunday

TBD


Intensity

Monday

Program #1 (8)
Baseline Test – Compare with Sept Week 1
500m Row/25 Cal Bike/400m Run
40 Squats
30 Sit-ups
20 Push-Ups
10 Pull-Ups

Program 2 (25)
4 Rounds – 40 Sec work:20 Sec Rest. Rotate.
1 min Rest after each round.
Handstand Hold
Box Jump Overs
Turkish Sit-Ups
Landmine Sprawl + Deadlift
6 Cal Bike SPRINT/100m SPRINT


Tuesday

Program #1 (12)
5 Rounds
200m Run/12 Cals
14 Single Arm KB Swings

Program #2 (16)
Buy-In:
30 Tuck-Knee Jumps
60 Sit-Ups
30 Tuck-Knee Jumps
AMRAP
10 Suitcase Deadlift, Left
10 Sidebends, Left
10 Single Arm Thrusters
10 Suitcase Deadlifts, Right
10 Sidebends, Right
2 Rope Climbs/5 Rope Pull-to-Stand


Wednesday

Program #1 (13)
2-4-6-8-10-8-6-4-2
Ball Slams
Step-Ups, with ball
** After ea set, 20 Mountain Climbers, hands on ball

Program #2 (17)
3 rounds each – 2 min work:1 min rest
Alternate A and B
A: 200m Run, AMRAP Wallball
B: 50 Single/Double Unders, AMRAP Sit-Ups


Thursday

Program #1 (14)
15-12-9-12-15
Deadlifts
Push-Ups
** 20m Bear Crawl after each set **

Program #2 (16)
AMRAP 7
18 KB Swings
6 Bench/Box Dips
REST 2 min
7 Min Up-Ladder
2-4-6….n+2
Pull-Ups
Jump Lunges
50m SPRINT/6 Cal Bike SPRINT


Friday

Program #1 (30)
Fitness if Fun Friday
AMRAP with a partner…
P1: 12 Cals or 200m Run/P2 Rest, Switch
20 V-Sit Medball Pass
P1: 12 Cals or 200m Run/P2 Rest, Switch
20 Lateral Burpee Over Partner
P1: 12 Cals or 200m Run/P2 Rest, Switch
20 Partner KB Pull-Thrus
P1: 12 Cals or 200m Run/P2 Rest, Switch
20 Wallball Over Bar


Saturday

Program #1 (12)
AMRAP 12
10 Plate Ground-to-Overhead
6x10m Shuttle Run
Rest 1 Min

Program #2 (15)
Buy In: 100 Double/Single Unders
4 Rounds
6 Burpee Pull-ups
12 Single Arm Dumbbell Hang Clean + Lunge
18 Hollow Rocks
Cash-Out: 40m Crab Walk


Sunday

Program #1 (30)
Team of 3
6000m Row
P1: Row 200m
P2: AMRAP KB Swing + Sprawl
P3: Rest

Kevin

About Kevin

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

Our Partners

  • crossfitjournal
  • tough
  • tough