CrossFit and Intensity Programming – Week of 2.17.2020

CrossFit

Monday

For time (15 min Cap)
3 Rounds
5 Muscle-Ups
5 Handstand Push-Ups, Strict
20 Box step-ups (30″/24″)

Immediately into
3 Rounds
10 Ring Dips, Strict
10 Handstand Push-Ups
30 Box step-ups (24″/20″)


Tuesday

“DT” (12 min Cap)5 Rounds for time:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)


Wednesday

EMOM x 21
Minute 1: 3 Back squats
Minute 2: 3 Weighted Strict Pull-Ups
Minute 3: 15 sec Bike or Row SPRINT


Thursday

For time (20 min cap)
50cal/40cal Row
50 Toes to bar
150 Double Unders
50 Pistols, Alternating
50 Burpees


Friday

EMOM 6:00
1 Hang power snatch + 1 power snatchAMRAP 20
3 Power snatches (135lbs/95lbs)
400m Run
*Add 1 power snatch to each round. The score is the total number of snatches.


Saturday
Coach’s Choice


Sunday
Coach’s Choice


Intensity

Monday

Program #1 (30)
250 Single Unders or Speed Steps
30sec/30sec Single Arm KB/DB Overhead Hold
50 Knees to Elbows
250 Single Unders or Speed Steps
30sec/30sec Single Arm KB/DB Front Rack Hold
50 Shoulder press (BB)
250 Single Unders or Speed Steps
30sec/30sec Single Arm KB/DB Overhead Hold
50 Kettlebell swings
250 Single Unders or Speed Steps
30sec/30sec Single Arm KD/DB Front Rack Hold
50/40 Cal Bike or Row or 600m Run
250 Single Unders or Speed Steps


Tuesday

Program #1 (17)
600m Run/1500m Bike/1250m Row
15 Wallball
15 V-up + Russian Twist
400m Run/1000m Bike/500m Row
20 Wallball
20 V-up + Russian Twist
200m Run/500m Bike/250m Row
25 Wallball
25 V-up + Russian Twist

Program #3 (12)
21-15-9-6-3
Bentover Rows; 2xDB/KB, BB
** 30 45-deg Lunges after each set


Wednesday

Program #1 (29)
5 min to complete
2km Bike/1km Row/800m Run
Rest 3 Min
AMRAP 5
5 Burpees
3 Knees to Elbows
Rest 3 Min
5 min to complete
2km Bike/1km Row/800m Run
Rest 3 Min
AMRAP 5
5 Thrusters
20 Medball Mountain Climbers


Thursday

Program #1 (12)
3 Rounds – 30 Sec work: 30 sec Rest
M1: TRX Plank Hold
M2: Tuck Knee Jumps
M3: V-Ups
M4: Alt. Leg Russian Step-Ups

Program #2 (15)
30 Kettlebell Power Swing
50 Floor Press, plate/2xDB
1km Run/2.5k Bike/1250 row
50 Floor Press, plate/2xDB
30 Kettlebell Power Swing 


Friday

Program #1 (20)
4 Rounds @ each station – 40 Sec Work:20 Sec Rest. Do not rotate.
Minute rest after each station.
Landmine Rainbows
TRX Rows
Man-on-Fire Burpees
Single Arm KB Swings

Program #2 (9)
AMRAP 9. With a Partner…
P1: Bike, no seat
P2: 10 Lunge, L + Lunge, R + Squat, Goblet 1xKB/DB


Saturday

TBD


Sunday

Program #1 (14)
10-9-8-7-6-5-4-3-2-1
Calorie Row/Bike
Deadlifts
Push-ups

Program #2 (10)
50-40-30-20-10
Single/Double Unders
Sit-ups
Program #3 (6)
Coach’s Choice

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