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CrossFit and Intensity Programming – Week of 12.02.2019

By 12/01/2019 No Comments

CrossFit

Monday

30 Shoulder Press
30 Front Squats
30 Power Cleans


Tuesday

With a partner:
12 Rounds for time
3 Strict pull-ups + chest to bar pull-ups (kipping) + 3 bar muscle-ups
12 Push Ups
12/9cal Bike or row
** You Go-I Go format: Athlete 1 completes the gymnastics bar work, push-ups, and bike/row, then athlete 2 goes.
*** Each athlete completes 6 rounds.


Wednesday

3 Rounds for time
25 Back squats
400m Run or 500 m. Row


Thursday

25 Deadlifts at 75%, singles; not for time

“Hangover”
For time
21 – 18 – 15 – 12 – 9 – 6 – 3
Russian kettlebell swings
*Complete 40 double unders after each round


Friday

6 Rounds for time
6 Push Jerks
12 Burpees Over Bar


Saturday

With a partner…

20 x 150m Row
100m Front rack walking lunges (2xKB)
20 x 150m Row

** Alternate 150m row to complete the total of each set.
** The 100m of lunges can be accumulated in any fashion as long as only 1 person is working at time.


Sunday

TBD


Intensity

Monday

Program #1 (16)
5 Rounds
2 Rope Climb-to-Stand/1 No-Jump Rope Climb
10 Push-Ups
15 Wallball

Program #2 (13)
AMRAP 10
40 Single/Double Unders
30 sec Front Rack Hold (Heavy; 2XKB/DB)
Right into…
100 Eiffel Towers


Tuesday

Program #1 (14):
20-15-10-15-20 Jump Squat, weighted
** 15 Sit-Ups at start and after each set

Program 2 (16)
AMRAP 7
4 DB Burpee + Step-Up
16 Mountain Climbers, feet elevated
Rest 2 Min
AMRAP 7
20 Lateral KB Swings
20 Forearm Plank Hip Taps


Wednesday

Program #1 (35)
5 Rounds. Rest 1 min after each round.
1 Min max Thrusters, plate
1 Min max Cal Row/Bike
1 Min max Supinated TRX Row/Chin-Up
1 Min max Jump Lunges
1 Min max Ball Slams
1 Min max Alt. Leg Single Unders


Thursday

Program #1 (16)
AMRAP 16
20m Sandbag Bear Crawl
20 Plate In-Out Squats
20 Plank Rows, 2xDB/KB
12 Cals/200m Run

Program #2 (14)
AMRAP 6
100m Run/6 Cals
8 KB Swing + Sprawl
REST 2:00
AMRAP 6
24 Lateral Skaters
6 Pull-Ups


Friday

Program #1 (16)
4 rounds – EMOM, rotate through…
M1: 10 Floor Press, heavy + AMRAP Push-Ups
M2: 10 Weighted Lunges + AMRAP Jump Lunges
M3: 10 Sit-Ups + AMRAP Hollow Rocks
Rest 1 Min after each round

Program #2 (12)
100m SPRINT/6 Cal SPRINT
8 Sandbag Back Squats
20m Overhead Walk; plate,2xKB/DB
** Every 3 Min, 10 Burps


Saturday

Program #1 (16)
400m Run/25 Cals
30 Hang Squat Cleans
400m Run/25 CAls
50 Wall Donkeys
400m Run/25 Cals
90 Mountain Climbers

Program #2 (12)
3 Rounds – (40 sec work/20 sec Rest). Rotate.
TRX Knee Tucks
Box Jumps
Front Rack Hold, 2xDB/KB; heavy as safely possible
See-Saw Push Press, 2xDB/KB


Sunday

Program #1 (30)
Buy-In: 1000m Row/50 Cal Bike
5 Rounds
15 Push-Ups
20m Walking Lunge, weighted
25 Ball Slams + Over Shoulder
Cash-Out: 50 Cal Bike/1000m Row

Founders Blushing Monk

Kevin

About Kevin

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

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