wod

CrossFit and Intensity Programming including Lone Tree – Week of 3.19.17

Monday

CrossFit

1. Front Squats: 5 x 3 Adding. 1st set at 70% (14 mins)

2. 10min AMRAP Of:

10 Burpees

15 C2B Pull Ups

10 Hang Squat Clean P:(135/95) A:(115/75) H:(95/65)

Intensity

Warm-up

4 Rounds- 100m Run, 10m Bear Crawl, 10m Twisting Lunges, 10 PVC Pass Throughs, 10 Pause PVC Overhead Squats

Core (8)

Program #1

25 Deadlifts, 3 Rounds of: 15 Wallballs, 15 Burpees, 15 Calorie Bike Then, 25 Deadifts

Program #2

Wit a Partner…27-21-15-9 of: Thrusters, Box Jumps, Partner Abmat Sit-ups *P1 Works,P 2 Holds Hang from pull-up bar

 

Tuesday

CrossFit

1. Strict Press: 3 x 5 at 70%

Single Arm High Pull: 3 x 10 (unbroken) (10 mins)

2. 27-21-15-9 Reps For Time Of: (15 min time cap)

Wallballs (20/14)

Hand Release Pushups

Intensity

Warm-up

3 Rounds- 100m Run, 30 Double or Single Unders, 10 Burps, 10 Roll Back to Straddle, 10 Wallballs

Core (5)

Program #1

14 Minute “Up Ladder” 100m Sled Push OR Pull, 5 KB Swings, 5 Back Squats, 5 Pull-ups… 100m Sled, 10KB, 10BS, 10 Pull-up… 100m 15/15/15… 100m 20/20/20… Continue to add 5 reps until 14 minutes is up

Program #2

6 Rounds- 30 Battle Rope Slams, 15 Ball Slams, 100m Run *Every 2 Minutes= 6 Burpees

 

Wednesday 

CrossFit

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

2. 15 min AMRAP OF:

10 & 10 Single Arm OH Lunges P:(50/35) A:(40/25) H:(30/15)

20 Alt DB Snatch P:(50/35) A:(40/25) H:(30/15)

200m Run

Intensity

Warm-up

3 Rounds- 15 Calorie Bike or Row, 15 Good Mornings, 15 Squat-Stand-Squats, 15 Band Face Pulls, 10m Inch Worm

Core (8)

Program #1

3 Rounds, 1:00@ each station, 20s Rest between each station: 1) Wall Mountain Climbers 2)Turkish Get-ups 3) Plate Jumps 4) Ball Slams to Sprawl 5) Landmine Thrusters

Program #2

12 Minute AMRAP- 10 Pull-ups, 15KB Swings, 20 Squats, 100m Run

 

Thursday

CrossFit

  1. 10 Minute Alt EMOM 

Min 1: 1-3 Rope Climbs

Min 2: 10 Front Rack Lunges (5/Leg) *Pick a challenging weight

  1. 5 Rounds, Rest 2:00 Between Rounds of:

10 Toes-to-Bar

10 Power Snatches P:(95/65) A:(75/55) H:(55/35)

100m Sled Push

Intensity

Warm-up

400m Run, Then 3 Rounds: 10-10 Mountain Climber Stretch, 10 Cuban Presses, 10 SL Deadlifts, 50m Suitcase Carry(R), 50m Suitcase Carry(L)

Core (8)

Program #1

2:00 ME Toes to Bar

Program #2

For Time: W/ a Partner 40-30-20-10 Front Squats, Burpees over the Bar (P1 works, P2=100m Slam Ball Run+10 Ball Slams before picking up where partner left off

Program #3 Coach’s Choice

 

Friday

CrossFit

1. 20 min Partner AMRAP ( groups of 3 )

Partner 1: 150m Run

Partner 2: Front Rack Hold P:(140/100) A:(115/75) H:(75/55)

Partner 3: Max Cals on Bike

* if bag holder drops, biker must also stop.

** score is total Cals per team.

2. 3 mins Max Push Ups – Quality counts!!!

Intensity

Warm-up

3 Rounds- 300m Row, 5 SA Strict Press into 50m OH Carry (Per side), 10 band pull downs, 10 Russian Swings

Core (8)

Program #1

For Time(With a Partner) 800m Farmer’s Carry (heavy, trade off as needed), 100 Air Squats (P2= Plank Hold), 90 Wallballs (P2= Superman Hold), 80 Sit-ups (P2= Wall Sit), 70 Burpees (P2=Hang Hold), 60 Hand Relseas Pushups (P2= Handstand Hold), 50 Partner Deadlifts

Program #2

4 Minute AMRAP- 10 Wallballas, 20m Bear Crawl Sandbag Pull through, 30 Double or Single Unders

 

Saturday

CrossFit

CrossFit Open Workout 18.5 

**Potluck BBQ starting at 10am

Intensity

Warm-up

400m Run+ Coach’s Led Line Drills

Program #1

Intensity version of 18.5

Program #2

Coach’s Choice

Sunday

CrossFit

Hero Workout

Intensity

Warm-up

30 Calorie Bike or Row+ Coach’s Led 

Core (8)

Program #1

2 Rounds: 24 Deadlifts, 24 Box Jumps, 24 Wallballs,24 Bench Presses, 24 Cleans

Program #2

W/ a Partner- 100 Landmine Deadlifts, 100 Cal Row, 100 Burpee Box Jumps (P1 works, P2 rests)

 

 

 

 

 

Stephanie Strouse

About Stephanie Strouse

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