Weekly WOD Programming 18th – 23rd February

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Weekly WOD Programming 18th – 23rd February

Monday 18th February

Warm Up:
Bike 7 cals every 30 seconds for 5 rounds
then
3 Rounds:
10 Air squats
5 Burpee pull ups
5 Barbell hang power clean and jerks
Mobility:

Strength:
Pull Up
5,3,1,3,5 Reps
Sets every 2min
Each set for max weight
Coach’s Intent:
Similar to our recent deadlift session, members reps will decrease then increase once again. We have lots of rest between each set. This will allow us to work at a max weight for each set.
Coaching the movement:
Maintaining a hollow body position throughout the movement, from full extension of the arms, we will activate the lats by doing a scap pull up. From here we will then pull down on the bar bringing the chin to the bar with the elbows forward. To complete the rep we will pull back with the elbows as the chin rises over the bar.
WOD:
For Time (15 min cap)
3 Rounds
800m run
5 Snatches B: 42.5/30 G&R: 60/42.5
50 Air Squats
5 Clean and Jerks B: 60/42.5 G&R: 70/47.5
WOD Brief:
Today’s workout is a big 3 round workout, starting with a run. Throughout this workout the run should viewed and utilised as a rest. Our volume of work to follow is low, meaning we should be able to move swiftly into the following exercise with little rest. Our pace of air squats should be just slow enough that we avoid a massive lactic acid build up, a good way to do this is to pause slightly at the top of each rep. Stringing clean and jerks if we can will be effective with the run following to be used as a rest.

Tuesday 19th February

Warm Up:
5 Mins row tech
then
3 Rounds:
12 Mountain climbers
10 Russian KB swings
5 Burpee broad jumps
Mobility:

Weightlifting:
Snatch
20 Mins to find 1rm
Coach’s Intent:
Similar to last week with the clean and jerk, we are throwing in an impromptu 1rm snatch test.
As always with a test we will allow our members 20 mins to build up to their 1rm for that day.
WOD:
For time
21/18 Cal Row
21 KB Swings B: 16/12 G: 24/20 R: 32/24
21 Burpee Box Jump Overs B: 20/16 G&R: 24/20
21/18 Cal bike
21 KB Swings
21 Burpee Box Jump Overs
300m run
21 KB Swings
21 Burpee Box Jump Overs

Tuesday 19th February

POTENT CLASS GYMNASTICS – WEEK THREE
COACH INTENT
WARM UP
From Rig to Rig*
Bear Crawls
Crab Walks
Inch Worm Walks
*at the end of each movement, from rig to rig, perform 3 Bunny Hop Holds.
3 Rounds
10 PVC Pipe Pass Throughs (move hands closer each round)
7 Hand Release Push Ups (with a 3 second lowering tempo)
4 Inch Worms (aiming to go further each round while maintaining tight midline)
TECHNIQUE PHASE20 Minutes
Handstand Push Up Negative: Kick up into your handstand position. Ensure that your hand placement is approximately 6-12 inches away from the wall and your midline/core is in a tight, stable position. Lower yourself at the assigned tempo until your head touches the floor. Kick off the wall and reset. Make sure to control the descent throughout the entire movement. The tempo should be the same from the start of the negative to the end of the negative. If you are hesitant about the distance you are traveling to the floor, then place an abmat underneath your head to lessen the distance of the descent. As you feel more confident with the negative, remove the abmat(s) until you are reaching the full range of motion.
Handstand Hold: Kick up into your handstand position. Hold for a specific amount of time, maintaining a neutral spine and stable midline/core. (See photo above.) Once you feel yourself relax from that tight position, kick off the wall.
Handstand Push Up with Assist: This is best done with a partner. Have your partner hold onto your ankles. Lower yourself at the assigned tempo and press yourself up. The partner is there to help assist you as you press up, giving as much assistance as needed for you to press out of the handstand.
Wall Walks: Lay flat on the floor with your feet against the wall, hands by your side. Press up to the top of your push up position and take a big step up the wall. Take your other foot and step up the wall so that both feet are pressed into the wall. Ensure that you have a tight midline and, if a tight midline is established, walk your hands and feet up the wall until you make contact with your chest. Maintaining control, begin walking your hands out in front of you while simultaneously walking down the wall until your chest is on the floor. Common mistakes with this movement are generally lose of control on the way down from the wall walk and relaxing the midline. Only walk as far up the wall as your mechanics will allow. Increase the height of your wall climb as strength and mechanics improve.
WOD
5 Sets
Handstand Push-Up Negatives x 5 reps @ 3 second lowering*
*scale Handstand Push Up to current level.
Rest 60 seconds between sets, then perform
5 Sets
Handstand Hold x Max Seconds
Rest :30 seconds between sets.

Wednesday 20th February

Warm Up:
500m Run
then
3 Rounds:
10 Press Ups
10 Air squats
10 Jumping pull ups
Mobility:

WOD:
For Time (15-18min cap)
5 Rounds
500m Run
15 Thrusters B: 35/25 G&R: 42.5/30
10 Pull Ups
WOD Brief:
Our workout today is a long 5 round workout, low volume work but highly dynamic. Members have the potential on this workout to go all in, by pushing hard on the run and completing all following work unbroken. This should be a challenge for the more experienced members. Breaking this workload up into 2 sets each will also create an intense stimulus for all members.
Midline:
5×15 Med ball throwing sit ups
Rest 2 mins between efforts

Thursday 21st February

Warm Up:
Row 400m
then
3 Rounds:
10 Barbell good mornings
7 Barbell front squats
20 Seconds HS hold
Mobility:

Strength:
Front Squat
5×1 @90-95% of 1rm
1×10 @70% of 1rm
Sets every 2min
WOD:
For Time (7-9 min cap)
Diane
21-15-9
Deadlift B: 80/60 G&R: 100/70
Handstand Push Ups
WOD Brief:
We have the classic benchmark workout Diane for our conditioning today. 21-15-9 Deadlift and handstand push ups. We want our members to complete this as fast as possible, performing large sets of each movement, resting little between sets and movements.

Friday 22nd February

Reebok CrossFit Open 19.1

 

Saturday 23rd February

Warm Up:
3 Mins DU practice
then
3 Rounds:
5 Hang power snatch
5 Barbell OHS
20 Double unders
Mobility:

Partner WOD:
For Time
You go I go for 20 Rounds
30 Double Unders
3 Power Snatch B: 42.5/30 G&R: 60/42.5
Partner Strength:
300 American KB Swings for time
AHAP

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