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CrossFit and Intensity Programming including Lone Tree – Week of 9.17.18

By 09/17/2018 No Comments

CrossFit
Monday
1. 20 mins for Quality:
100m Unbroken Sandbag Carry (As Heavy As Possible) – sub with Double KB Carry
7 & 7 Single Arm High Pull w. 3 sec negative (AHAP – unbroken)
10 Strict Pull Ups

2. 6 min AMRAP Of:
10 Front Squats (135/95)
50 DU


Tuesday
1. EMOM x 18:
9 Wall Ball & 9 Burpees (complete both movements each minute)
• Score is lowest number of each movement in any of the 20 mins

2. 6 mins for quality of:
20 Hollow Rocks
30 sec reverse grip bar hang
5 + 5 Kossack side lunge with 5 sec pause each side. Weighted if possible.


Wednesday
1. Back Squats: 3 x 5. All reps have a 3 sec descent. First set at 70%, building.

2. 10min AMRAP OF:
10 Hang Power Clean and Push Jerks (115/75)
18/15 Cal Row


Thursday
1. EMOM x 12: 2 x Hang Snatch. First set at 50%, building.

2. 5 Rounds For Time Of: (10 min cap)
10 OH Squats (135/95)
15 Box Jumps (24/20)


Friday
1. Sumo Deadlift: 3 x 5 with a 3 sec descent, building. First set at 70% (13 mins)

2. 12 min AMRAP Of:
18 KB Swings (70/55)
200m Run
12 Push Jerk (135/95)


Saturday
Team Workout


Sunday
Hero Workout


Intensity
Monday
Warm-up
4 Rounds 
50 Jump Ropes (Double or SIngles)
15 Calorie Bike or Row
10 Squat-Stand-Squats
10 Mountain Climber Stretch (Hold each side 3 seconds)
20 Plank Shoulder Taps
Midline/Core

Program #1
3 Rounds – 1:00 at Each Station for Max Reps
Wallballs
Push Press
Kettlebell Swings
Hand Release Push-ups
Row
Rest

Program #2
30-20-10
SA Snatches
Goblet Squats
KB Lunges


Tuesday
Warm-up

3:00 Bike
3:00 Row
3 Rounds
10m Twisting Lunges
10 Wall Squats w/ band at knees
10 PVC Pass Throughs
Midline/Core

Program #1
5 Min AMRAP
10 DB/KB Thrusters 
5 Burpees
Rest 1 Min
5 Min AMRAP
10 DB/KB Front Rack Squats
5 Burpees
Rest 1 Min
5 Min AMRAP
10 DB/KB Push Press
5 Burpees

Program #2
8 Minute “Down Ladder”
10-9-8-7-6-5-4-3-2-1
Ball Slam + Over Shoulder
Sit-up with slam ball


Wednesday
Warm-up

4 Rounds
200m Run/250 Row/1 Min Bike
10m Spiderman Lunges
10 Supermans
10 PVC OHS + Sotts Press
10 Banded Good Mornings
Midline/Core

Program #1
10 Min EMOM
10 Russian KB Swings 
10 KB/DB Strict Press

Program #2
2 Rounds
500m Row
40 Pushups
30 Weighted Box Step-ups
20 Knees to Elbows
10 Man Makers

Program #3
8 Minute “Up Ladder”
3 DB/KB Push Press (2x DB/KB)
3 Burpee to Plate
6,6…9,9…12,12…


Thursday
Warm-up
3 Rounds
25 Calorie Bike or Row
10 Tempo Squats (33X1)
10 Scorpion Twists
10 Wallball Get-ups
10 Iron Crosses
Midline/Core

Program #1
For Time
75 Double Unders (2x Singles)
50 Wallballs
75 Doubles Unders
50 SA KB Clean and Press (total)
*Every 2 minutes = 6 Burpees

Program #2
3 Rounds
20m Lid Walk
20 Calorie Bike
50 Cross body Mountain Climbers (total)
Finisher- Coach’s Choice


Friday 
Warm-up
On a 12 Minute Clock
15 Calorie Bike or Row
10m Straddle Lunges
10m Inch Worm 
10 Lightweight Wallballs
10 Box Step-overs
Midline/Core

Program #1
12 Minute AMRAP
10 DB/KB Suitcase Deadlifts 
20 Wallballs
30 Double or Single Unders

Program #2
30-20-10
Calorie Bike
Burpee Box Jump Overs
SA DB/KB Snatches


Saturday
Warm-up
Coach’s Choice
Midline/Core

Program #1
3 Rounds
400m Run
12 Deadlifts
12 Lateral Box Jumps
12 Wallballs

Program #2
1,000m Row
50 Ball Slams
30 Ring/TRX Rows


Sunday
Warm-up
3 Rounds
10m Burpee Broad Jumps
10m Twisting Lunges
10m Straight Leg Bear Crawl
10 Lateral Squat Jumps
10 Hand Release Pushups
Midline/Core

Program #1
50 Calorie Bike, Then…
3 Rounds
16 DB Burpees {i.e. Burpee, stand with DBs, repeat}
26 Plate Ground to Overhead
36 Air Squats
Cash Out – 800m Run

Program #2
Up Ladder (with remaining time in class)
2 Toes to Bar
2 Burps
2 KB/DB Clean + Press
4,4,4…6,6,6,…8,8,8,…

Kevin

About Kevin

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

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