wod

CrossFit and Intensity Programming including Lone Tree – Week of 3.26.17

Monday

CrossFit

1. EMOM x 12: 1 C&J

Mins 1-4 @ 65%

Mins 5-8 @ 75%

Mins 9-12 @ 85%

2. 10 min AMRAP OF:

20 Thrusters P:(95/65) A:(75/55) H:(75/55 Front Squats)

20 Pull Ups

60 DU

Intensity 

Warm-up

4 Rounds- 30 Single Unders, 10 Sotts Press, 10 Scorpion Twists, 10 Band Face Pulls

Ore (8)

Program #1

4 Rounds- 30 Air Squats, 15 Cal Row, 10 Burpees Over the Rower THEN… 4 Rounds- 30 Double Unders, 15 Cal Bike, 10 Deadlifts. **Half of class start on part 2

Program #2

8 Minute AMRAP- 10 KB Swings, 10 Box Jump, 10 Pull-ups *EMOM= 6 Jumping Lunges

 

Tuesday

CrossFit

1. EMOM x 12, Alternating.

– 14 Alt Pistols

– 10 Ring Dips

2. 24-21-18-15-12-9 Reps For Time Of: (13 min time cap)

Cal Row

Power Snatch P:(75/55) A:(65/45) H:(55/35)

Intensity

Warm-up

30 Cal Bike or Row Then… 3 Rounds of: 10m Spiderman Lugnes, 10m Inch Worm, 10m Duck Walk, 10m Burpee Broad Jump

Core (8)

Program 1

Intensity Test: 4 Minutes- 400m Run+ ME Burpees

Program #2

5 Rounds- 4 Minute AMRAP of: 100m Run, 20 Goblet Squats, 20 DB Snatches, ME Mountain Climbers in remaining time of the 4 minutes, Rest 1:00 between rounds

Program #3

3 AQAP: 400m Run, 300m Row,15 Calorie Bike

 

Wednesday

Crossfit

1. Every 90 sec x 9 Sets (12 mins)

2 x Hang Snatch + OH Squat. First set at 60%. Add as you go.

2. 5 Rounds For Time: (11 min cap)

20 Wall Ball

12 Burpee Box Jumps (24/20)

Intensity

Warm-up

Tabata Bike or Row, Tabata Superset of Jump Rope and Air Squats, Tabata Superset of Russian Swings and Lunges

Core (8)

Program #1

5 Rounds: 50m Sled Push or Pull, 10 Plate Thrusters (using plate from sled), 300m Run, 10 Plate Thrusters, 50m Sled Push Back to Starting line (Rest 2:00 between)

Program #2 

Finisher: Coach’s Choice

 

Thursday

CrossFit

1. Every 4 mins x 6 Rounds:

200m Run

12 T2B

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

* each round should be a sprint!

Intensity
Warm-up

3 Rounds- 30s Plank Hold, 10m Inch Worm, 10m Straddle Lunges, 10m Bear Crawl, 10m Toy Soliders

Core (6)

Program #1

Tabata- 1) HR Pushups, 2) Weighted Squats, 3)Battle Rope Slams, 4)SA KB Swings 5)Sled Push *Complete full 8 round tabata before moving to the next one.

Program #2

3 Rounds- 400m Run, 21 Back Squats, 12 Burpees over the Bar

 

Friday

CrossFit

  1. 5×3 Deadlift build to a heavy set of 3
  2. 21-15-9

Deadlift P:(225/155) A:(185/135) H:(115/75)

Box Jump (30/24)

Intensity 
Warm-up

3 Rounds- 200m Run, 10 Cuban Press, 10 Scorpion Twists, 10 Wallball Get-ups, 20 Abmat Sit-ups

Core (5)

Program #1

With a Partner… 50-40-30-20-10 of: Thrusters, Box Jumps, OH Plate Lunges *P1 Works, P2= 100m Run+ 10 TTB before picking up where P1 left off

Program #2

2 Rounds: 200m Run+ 50 Double Unders

 

 

Saturday

CrossFit

Partner Workout

Intensity 

Warm-up

400m Run+ Coach’s Led Line Drills

Core (5)

Program #1

17 Minute AMRAP w/ a partner: 60 Deadlifts, 30 Burpees, 60 Front Squats, 30 Burpees, 50 Push Press, 30 Burpees AMRAP Clean and Jerks w/ remaining time

Program #2

5 Minute AMRAP- 10m Lid Walk+ 10 Pushups

 

Sunday

CrossFit

Hero WOD

Intensity 

Warm-up

35 Calorie Bike or Row, Then Coach’s Led 

Core (8)

Program #1

3 Rounds- 100m Sled, 30 Ball Slams, 15 Burpee Toes to Bar

Program #2

10 Minute “Up Ladder” of: 3 Box Jumps, 3 Wallballs, Plate Ground to Overhead, 3 Toes to Bar, 6-6-6, 9-9-9… Add 3 Reps Until 10 Minutes is up

 

 

 

Stephanie Strouse

About Stephanie Strouse

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