wod

CrossFit and Intensity Programming including Lone Tree – Week of 3.12.18

Monday

CrossFit

1. 1 x 20 Back Squats at 50% + 5-10# from last time. (10 mins)

2. 12 min AMRAP OF:

10 Hang Squat Snatch P:(95/65) A:(75/55) H:(75/55 Power Clean)

Intensity

Warm-up

4 Rounds- 30 Mountain Climbers, 10 Good Mornings, 10 Pause Squats, 10 Bent Over Rows, 10 SL KB Deadlifts

Core (5)

Program #1 

AFAP- 500m Run+ 50 Wallballs, 400m Run+ 40 Box Jumps, 300m Run+ 30 KB Swings, 200m Run+ 20 Burpees, 100m Run+ 10 Pull-ups

Program #2

8 Min AMRAP- 10 KB Box Step Ups to OH Press, 20 Wall Donkeys, 30 Double or Single Unders

 

Tuesday

CrossFit

1. EMOM X 12, Alternating :

– 18/15 Cal Row

– 15 Kipping HSPU/Push Ups (feet on plate)

2. 5 Rounds For Time Of: (10 min cap)

10 Deadlift P:(255/175) A:(205/135) H:(115/75)

15 Wall Ball

Intensity

Warm-up

3 Rounds- 200m Run, 50m SA Overhead Carry (R), 50m SA Overhead Carry (L), 10 Squat-Stand-Squats, 10m Bear Crawl, 10m Crab Walk

Core (5)

Program #1

2 Minutes ME- Pushups

Program #2

3 Sets of: On a 5 Min Clock… 200m Run+ AMRAP 12 Back Squats, 12 Ball Slams, 12 Straight Leg Ball Sit-ups

Program #3

12 Min AMRAP- AQAP 50 Single Arm Clean and Press, 40 SA OH Walking Lunges (20L/ 20R), 30 Goblet Squats, 100m Suitcase Carry (50m R/ 50m L)

 

Wednesday

CrossFit

1. EMOM X 8: 2 Snatch.

First 4 Sets at 70%

Last 4 Sets at 80%

2. 5 Rounds For Time: (13 min cap)

60 Double Unders

10 Power Snatch P:(135/95) A:(115/75) H:(95/65)

6 Burpee Muscle Ups/Burpee Pull Ups

Intensity 

Warm-up

3 Rounds- 300m Row, 10 Cuban Press, 10 Leg Swings (Per Side), 10 Banded Pull Downs

Program #1

“Tabata Be Kidding Me”- Athletes will perform a full 8 round tabata before rotating to the next exercise: 1) Bike 2) TRX Knee Tucks 3)Box Overs 4)Body Weight Man Makers https://www.youtube.com/watch?v=HrTypPTaj48. (DEMO)

-400mRun-

Program #3

10 Min AMRAP- 12 Front Rack Lunges, 12 Cal Bike, 50m Sled Sprint

 

Thursday

CrossFit

1. For Time: (24 min cap)

1,000m Row

30 KB Swings P:(70/55) A:(55/35) H:(35/25)

60/45 cal Bike

500m Row

30 KB Swings

30/20 cal Bike

250m Row

30 KB Swings

15/10 Cal Bike

Intensity 

Warm-up

3 Rounds- 30s Plank+ 30m Bear Crawl THEN, 2 Rounds 10 Scapula Pull-ups, 10 Upright Barbell Rows

Core (5)

Program #1

3 Minutes ME- Burpee Pull-ups

Program #2

5 Rounds- 80 Battle Ropes (40 per arm), 100m Sled Push, 200m Sandbag Run, 20 Calorie Row

Program #3

Coach’s Choice

 

Friday

CrossFit

With a Partner…

100 Cal Bike

30 Clean and Jerks P:(135/95) A:(115/75) H:(95/65)

30 Bar Facing Burpees

800m Run

30 Clean and Jerks

30 Bar Facing Burpees

1,000m Row

*P1 Works, P2 Rests switching as needed. Partners Run together

Intensity

Warm-up 

Tabata- Bike or Row Then, 3 Rounds: 10 Squat-Stand-Squats, 10 Banded Face Pulls, 10 Cat Cows, 100m Run

Core (5)

Program #1

2 Min ME Air Squats

Program #2

21-15-9-6-3. Deadlifts, Burpees to a plate, Toes-to-Bar

Program #3

9 Min AMRAP- 15 Pushups, 15 Power Cleans, 30 Air Squats

 

Saturday

CrossFit

CrossFit Open 18.4

Intensity

Warm-up

3:00 Bike or Row+ Coach’s Led Line Drills

Core (8)

Program #1

4 Rounds- 100m Sled Push+ 15 Thrusters

Program #2

5 Rounsd- 100m Run+ 10 Pull-ups

 

Sunday

CrossFit

Hero WOD 

 

 

Intensity

Warm-up

400m Run+ Coach’s Led Ladder Drills

Core (10)

Program #1

5 Rounds- 3 Rope Climbs, 10 TTB, 21 OH Walking Lunges (45/25), 400m Run

Stephanie Strouse

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