wod

CrossFit and Intensity Programming – Week of 8.5.2019

By 08/04/2019 No Comments

CrossFit

Monday

DOWN AND BACK CHIPPER (Variation)
With a Partner
800-m run (Together)
30 HSPUs (Split the reps)
30 DB thrusters (Split the reps)
30 box jump-overs (Split the reps)
30 DB power cleans (Split the reps)
30 box jump-overs (Split the reps)
30 DB thrusters (Split the reps)
30 HSPUs (Split the reps)
800-m run (Together)


Tuesday

BACK SQUAT
10-8-6-4-2-4-6-8-10


Wednesday

ROW BURPEE (Variation)
For time:
500-meter row
30 Burpees over the Rower


Thursday

FIRST CUT (Variation)
4 rounds:
400-m run
6 L-Sit Pull Ups
7 squat snatches
Time cap: 20 minutes


Friday

ASSAULT TO BOB (Solo Variation)
3 rounds for time of:
12/18 Cals on Bike
20 toes-to-bars
50 m. Prowler Push or Sled Pull (to concrete pad & back)


Saturday
Coach’s Choice


Sunday
Coach’s Choice


Intensity

Monday

Program#1 (12)
3 Rounds
20 Single Arm DB Hang Cleans (L+R=2)
15 Burpees
10 Single Arm DB Thrusters (L+R=2)

Program #2 (24)​​​​
Team of 2. Split reps as desired.​​​​
200m Plate Push
100 Alt. Hanging Leg Raises (L+R=1)
50 Sumo Deadlifts (2x KB/DB)
200m Plate Pinch Carry (2x plates)

** 100m weighted run after each movement (both)

 


Tuesday

Program #1 (18)
3 rounds. 1 Min each station.
Wallball
Sumo Deadlift High-Pulls
Box Jumps
Push Press (2x KB/DB)
Cal Row/Bike
** Rest 1 minute after each round

Program #2 (10)
10 Min AMRAP
5 Renegade Rows
10 Hollow Rocks
20 Alt. 45º Lunge (L+R=2)
100m Backwards Run/6 Cal Backwards Bike

 


Wednesday

Program #1 (19)
0:00-5:00
600m Run/35 Cals
AMRAP Box Jumps

Rest 2 Min

7:00-12:00
600m Run/35 Cals
AMRAP KB Swings

Rest 2 Min

14:00-19:00 min
600m Run/35 Cals
AMRAP Ball Slam + Over Shoulder

Program #2 (12)
12 Min AMRAP
7 Pike Push-Ups
9 Knees to Elbows
11 Chin-ups


Thursday

Program #1 (40)
Opposing Ladders – KB Swings:Burpees
20 KBS : 1 Burpee
19 KBS : 2 Burpees
18:3, 17:4….etc. until
1 KBS : 20 Burpees

If finished with time remaining…
AMRAP
50m Suitcase Carry (2x KB/DB)
50m Overhead Carry (2x KB/DB)


Friday
Program #1 (8)
30 Burpee Pull-ups

Program #2 (24)
4 Rounds – 1 min work/30 sec rest
Single/Double Unders
Alt Arm Snatch (1xDB)
Bike/Row
Jumping Ball-Slams


Saturday

Program #1 (20)
20 Min AMRAP
400m Run/25 Cals
20 Ring Rows (L+R=2; 2x KB/DB)
10 Hand Release Push-Ups

Program #2 (12)
Coach’s Choice


Sunday

Program #1 (12)
12 Min AMRAP
100m Run/6 Cals
10 Suitcase Deadlifts (2xKB/DB)
8 Single Arm Snatch (L+R=1)
6 Bench/Box Dips

Program #2 (14)
14 Min Up Ladder
3 Bench Press
3 Squats
3 Bent Over Rows
50m Sprint
** Add 3 Reps each round

Program #3 (6)
12 Intervals – 20 sec work/10 sec rest. Alternate…
Static V-Up
Alt. Left/Right Side Plank

Kevin

About Kevin

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

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