Weekly WOD Programming 18th – 23rd March

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Weekly WOD Programming 18th – 23rd March

Monday 18th March

Warm Up:
Ass Bike 400m
then
3 Rounds:
10 Tension kip swings
5 Hang DB snatch
12 Mountain climbers
Mobility:

Strength:
Deficit Deadlift
7×2 @80% of 3rm
Sets every 2min
Coach’s Intent:
We are looking at strengthening the deadlift today. We are doing this through a deficit deadlift. What this will do is essentially lengthen out the hamstrings, increasing the time under tension as pull the bar from the ground. We will have to look at being more patient and keep the shoulders over the bar slightly longer, before locking out.
Coaching the movement:
Athletes should set their body tight before sending down to the bar. Lock in the lats, midline and spine. Hinging at the hip then bending from the knee. Gripping the bar and pulling from the ground keeping the bar close to the legs the whole way up. Hips and shoulders should rise at the same time to the knee, then drive through from the knee to the hip with the glutes. Returning the bar down athletes should maintain straight legs to the knee, then passing the knee and bending.
WOD:
15min AMREPS
:50 ME Single Arm Hang DB Snatch B: 15/10 G: 22.5/15 R: 25/17.5
:10 Rest
:50 ME TTB
:10 Rest
:50 ME Cal Ass Bike
:10 Rest
WOD Brief:
Our workout today is a good aerobic capacity workout. Athletes will work for 15 mins through 3 movements. We have a slightly different movement in that we will work a DB snatch from the hang position. Following the snatch we will perform TTB. This is relatively high volume throughout this workout, in which case we should look at breaking these up from the beginning. Finally ME Cal Ass Bike. We should look at pushing the pace through this.

Tuesday 19th March

Warm Up:
500m run
Then
3 Rounds:
1 Rope climb
5 Barbell back squats
30 Single Unders
Mobility:

Strength:
Back Squat
4×6 @80% of 1rm
Sets every 3min
Coach’s Intent:
Our strength work today is a high volume high % back squat session. Athletes will work 4 sets of 6 at 80% of their 1rm. One thing we should avoid is rushing our reps. This will spike the heart rate likely resulting in failed reps.
Coaching the movement:
With hands slightly wider than shoulder width. We need to make sure athletes are bracing their midline, initiating the squat with a slight hinge of the hip, then sitting their hips back and down, driving through the ground with their chest coming up first.
WOD:
For Time (9-11 Min Cap)
5 Rope Climbs
30 Overhead Squats B: 35/25 G&R: 52.5/35
150 Double Unders
WOD Brief:
Today’s workout is for time. The intent for today’s workout is to move as fast as possible completing all required work in as little sets as possible. This said, we are starting the workout with high volume rope climbs, athletes should take 4-5 breaths between rope climbs, this will allow us to hold on the barbell when we move to OHS. Athletes will find the forearms and biceps will fatigue first making this workout more difficult.

Wednesday 20th March

Warm Up:
3 RDS
Row 200m
1 Round of Cindy
Mobility:

WOD:
MARY OR CINDY???
20 Min AMRAP
5 HSPU
10 Pistols
15 Pull Ups
Or
5 Pull Ups
10 Push Ups
15 Air Squats
WOD Brief:
Today’s workout our athletes have a choice. We are offering the option for athletes to complete regular benchmark workout Cindy. The second option will be Mary. This is a big workout, athletes will have to pace this from the beginning, breaking up all gymnastics movements. They should even look at resting upto 30 seconds between rounds, to avoid complete muscle fatigue.
Midline:
6 Mins EMOM
15 Second Hanging/ Seated L-sit
*Rest remainder of minute
Coach’s Intent:
Our midline work today is focussing on a static L-sit hold. Athletes will work for a short 15 seconds, they will then rest the remainder of the minute. This will be completed EMOM for 6 mins.

Thursday 21st March

Warm Up:
500m Odd object run
then
3 Rounds:
5 Barbell deadlifts
5 Barbell hang squat cleans
5 Barbell jerks
Mobility:

Weightlifting:
Clean Complex
6 sets of 3 Deadlift + 2 Hang Squat Cleans + 1 Jerk
@80% of 1rm Clean and jerk
Sets every 2min
Coach’s Intent:
Our strength work today is a barbell clean and jerk complex. Athletes will have descending reps as they complete each movement. This whole complex is to be completed unbroken. We are prescribing our athletes to work at 80% of their 1rm clean and jerk.
Coaching the movement:
Athletes will deadlift the bar to the hip. Athletes will stand tall shrugging shoulders to their ears, pulling themselves underneath the bar, catching in a quarter squat or full squat with a high front rack position.
Dipping vertically, athletes will maintain a high front rack, driving up hard through the bar they will press themselves underneath the bar again catching in a quarter squat with locked out arms, or with split legs. A bend in the front knee, bend in the back knee with hips pressed forward. Standing the bar up front foot comes half way, then back foot steps together.
WOD:
11 Min AMRAP
300m Run
5 Unbroken Clean and Jerk B: 42.5/30 G&R: 60/42.5
WOD Brief:
Our workout today is an 11 min AMRAP. We have a short run followed by unbroken clean and jerks. Athletes should slow their pace down on the run, to be able to complete all clean and jerks unbroken. We are working at Grace weight. This will test our athletes ability to be able to hold onto the bar for a couple series of reps.

Friday 22nd March

Reebok CrossFit Open 19.5!!!!

Saturday 23rd March

Warm Up:
5 mins row tech
then
3 Rounds:
4 Devil press
10 Standing med ball throws
12 Mountain climbers
Mobility:

Partner Weightlifting:
EMOM x 20 minutes (Partners complete the entire complex each minute)
AHAP (add weight as needed)
1 deadlift
1 touch-n-go power clean
1 hang power clean
Score is total amount of weight lifted over the 20min
 
Partner WOD:
For Time (Break Up between you As You Like)
50 x Deadlifts @ 2 x Combined BW
100 x Strict Pull Ups / or 200 kipping pull ups / or 200 Inverted Rows

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