wod

CrossFit and Intensity Programming – Week of 6.17.2019

By 06/16/2019 No Comments

CrossFit

Monday

15-20 Minutes to work up to a 1 RM Clean & Jerk

*We will be including this lift to assess real changes in measurable, observable, repeatable markers. It’s highly encouraged to keep track of your weight and the date.

12 min AMRAP
200m Run
15 Wall Ball
5 Hang Power Cleans (185/125)


Tuesday

3 Rounds
AMRAP 6
10/7 Cal Bike
10 Burpee Box Jump Overs
20 Lunges

Rest 2:00 between Rounds


Wednesday

2k Row
*Set up rower to count down from 2k to get a definitive stop time

*We will be including this workout in a small group of benchmark workouts to assess real changes in measurable, observable, repeatable markers. It’s highly encouraged to keep track of this workout: Time, Loading, Date, & notes!

Remaining class time working on skill of choice
Rope Climbs, Muscle Ups, Peg Boards
Handstand, HS Walk, HSPU


Thursday

15 Minutes to work up to a 1 RM Snatch

*We will be including this lift to assess real changes in measurable, observable, repeatable markers. It’s highly encouraged to keep track of your weight and the date.

4 Rounds For Time: (15 min cap)
15 TTB
75 DU
20 DB Snatch (alternating)


Friday

Front Squats: 4 x 5 reps. All reps have a slow 3 sec descent. Building. (14 mins)

Jackie
1k Row
50 Thrusters
30 Pull Ups


Saturday
Coach’s Choice


Sunday
Coach’s Choice


Intensity

Monday

Program #1 (15)
3 Rounds: 1 Min at Ea Station. Rotate through each station. Rest 1 Min between Rounds
KB Start-Stop Swings
Alt. Hanging Knees to Elbows
Cal Bike/Row
Alt. Overhead Plate Step-Back Lunge

Program #2 (12)
Up Ladder
2-4-6-(n+2)
Deadlifts
Box Jumps

Program #3 (5)
5 Rounds (no rest between rounds)
10 Sec V-ups (goal: 10 Reps)
20 Sec Hollow Hold
30 Sec SLOW Knees to Chest (active recovery)


Tuesday

Program #1 (8)
Baseline Test. Compare score with 5/7/2019
500m Row/400m Run/25 Cal Bike
40 Air Squats
30 Sit-Ups
20 Push-Ups
10 Pull-ups

Program #2 (17)
Tabata: 20sec work/10 sec Rest. No rest between tabatas.
T1: Alt between Mountain Climbers/Hang Power Cleans (light-ish)
T2: Alt. between Lateral Skaters/Shoulder to Overhead
** Rest 1 Min After T2. Repeat BOTH Tabatas **

Program #3 (7)
7 Min AMRAP
6 Pike Push-ups
12 KB Swings
100m Run


Wednesday

Program #1 (12)
“Deck of Death”
Hearts: Burps
Clubs: Push Press
Spades: Box Jumps
Diamonds: Bentover See-Saw Rows (L+R=1)

Program #2 (10)
With a Partner…
P1: 6 Man-Makers
P2: 12 KB Swings + Static Hold of Choice

Program #3 (10)
3 Rounds
400m Run
10 Lateral Goblet Squats (L+R=2)
5 Pull-Ups


Thursday

Program #1 (16)
2 Rounds. 90 sec Work:30 Sec Rest.
Double Rope SLAMS!
Tuck Knee Jumps
Slamball + Jumping Ball Slams
DB squat Cleans

Program #2 (5)
10 Intervals – 20 sec Work:10 sec Rest
Alternating Forward/Backward Bicycles

Program #3 (12)
30-20-10
Cals Bike/Row
Lateral Skaters (L+R=1)
See-Saw Floor Press (L+R=1)
** Every 2 Minutes: 5 Burpees


Friday

Program #1 (20)
20 Min AMRAP
5 Deadlifts (Heavy-ish)
50 Double Unders (2x Singles)
500m Run / 30 Cals

Program #2 (15)
8 Plank Jack Burpees
16 Single Arm DB/KB Sit-up (8L/8R)
32 Russian Twists (L+R=1)
** Every 3 Min: 8 Front Rack Lunges (L+R=2; BB or 2xDB/KB)


Saturday

Program #1 (15)
50 KB Swings
Then…
21-15-9
Thrusters
Burpees Overs

Program #2
Coach’s Choice


Sunday

Program #1 (29)
2 Rounds. 2 Min at each station. 1 Min rest after each station.
Sumo Deadlift Hi-Pull
Single/Double Unders
Slamball + Over Shoulder
400m Run
Renegade Rows

Program #2
Coach’s Choice

Kevin

About Kevin

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

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