Weekly WOD Programming 25th February – 2nd March

  1. Home
  2. /
  3. WOD
  4. /
  5. Weekly WOD Programming 25th February – 2nd March

Weekly WOD Programming 25th February – 2nd March

Monday 25th February

Warm Up:
Ass bike 500m
then
3 Rounds:
5 Broad jumps
5 cal Ass bike
20 Second HS hold
Mobility:

WOD:
For Time (13-15 min cap)
150 Air Squats
25 Box Jump Overs B: 24/20 G&R: 30/24
50 Air Squats
25 Box Jump Overs B: 24/20 G&R: 30/24
5 Squat Cleans B: 60/42.5 G&R: 100/70
WOD Brief:
We have a tough chipper for today’s conditioning, This workout is going to require a steady pace with little rest. We will have to complete large sets of reps, before taking a short rest. Scaling this workout for newer members is vitally important. This is a workout where the clock will catch people out early.
Midline:
TTB
5×5 Strict TTB
+
30 second Hollow hold
Rest as needed between efforts
Coach’s intent:
Our midline work today is combining a dynamic, strict TTB, followed immediately by a 30 second hollow hold. Allow members to work through this in their own time.

Tuesday 26th February

Warm Up:
Run 500m
then
3 Rounds:
10 DB deadlifts
5 Scap pull ups
10 DB Lunges
Mobility:

Strength:
Deadlift
7,5,3,1 Reps
Sets every 2:30
Coach’s intent:
Similar to a previous deadlift session, we are looking at decreasing the reps per set. For this work we are looking for members to work at or close to their maximum they can possibly lift at each rep range.
Coaching the movement:
Members 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 members should maintain straight legs to the knee, then passing the knee and bending.
WOD:
For TIme (15-18 min cap)
10-8-6-4-2
DBL DB Box Step Overs B: 15/10 G: 22.5/15 R: 25/17.5 B: 20/16 G&R: 24/20
Bar Muscle Ups
Rest 2 mins
10-8-6-4-2
DBL DB Box Step Overs
Pull Ups
WOD Brief:
Our workout today is big. It is 2 couplets of gymnastics and weightlifting. It is simply 10-8-6-4-2 firstly of DB box step overs and bar muscle ups. Then same rep range but with pull ups. Our intent for this workout is for members to complete the DB box step overs as close to unbroken as possible, firstly working through the bar muscle ups in manageable sets. When working through the second couplet, we want our members to complete this workout completely unbroken.

Tuesday 26th February

POTENT:
POTENT CLASS – HANDSTAND PUSH UPS
WARM UP: 
3 Rounds
5 Dumbbell Strict Press
5 Dumbbell Push Press
5 Wall Ball Rolls into Pike
1 Wall Walk with a 15 second hold.
MOBILITY: 

SKILL WORK: 
Headstands – spending time in the bottom position, and becoming comfortable with holding this position, will help with the fear of the decending portion of the handstand push up. If you are comfortable with the position you are going to land in then your confidence still build for the lowering part. A headstand should be performed with the bottom stacked over the head and the knees either tuck into the body or straight up stacked over the head. Your hands should make a triangle shape on the floor with your head being the top of the triangle. Most of your weight should be passing through the arms/hands and not through the head or neck! Push the hands down into the floor and push your weight through then, use your head for balance but not for a lot of weight baring.
SKILLWOD:
Working in the top position, the bottom position and the explosive movement of the kip between the two positions
5 Rounds (10 Minute cap)
:20 second Handstand Hold
Rest :20 seconds
:20 second Plate Push Press
Rest :20 seconds
:20 seconds Headstand
Rest :20 seconds
WOD: (12 Min Cap)
In a 1:30 window perform Max Reps of Kipping Handstand Push Up variation.
Rest 2:30 then
every :30 seconds for 8 minutes perform 30% of max reps.

Wednesday 27th February

Warm Up:
300m run
then
3 Rounds:
10 SGL arm KB press 5R+5L
10 Russian KB swings
60m run
Mobility:
 
Strength:
Strict Press
7×2 @50% of 1rm Jerk
sets every 1:30
Coach’s Intent:
Continuing with our pressing strength. Today’s workout is focussing on the strict press. We are working 2 reps at 50% of our members 1rm Jerk. Similar to our last push press session, likely our members 1rm jerk will be from our clean and jerks. This should be the weight we will work with today.
Coaching the movement:
Maintaining a tight body throughout. Members should pull their head back, with a high front rack position, press the bar off the shoulders, returning the head back through the arms immediately. Our focus for this should be maintaining a straight bar path from shoulders to overhead.
WOD:
11 Min AMRAP
300m Run
18 KB Swings B: 20/16 G: 24/20 R: 32/24
WOD Brief:
Today’s workout is a short couplet. We have a heavy KB swing with a relatively high volume, coupled with a short run. Our intent for this workout will be for members to complete all rounds of KB swings unbroken. 2 options on the run, either push the pace and go all out on the workout risking the ability to perform unbroken reps or using the run as recovery so we can guarantee unbroken KB swings.

Thursday 28th February

Warm Up:
400m Row
then
3 Rounds:
10 Standing med ball throws
10 Wall balls
5 Burpees
Mobility:

WOD:
For Reps
4 Full Tabatas (20:10)(32 rounds)
20 SGL Arm Hang DB Clean and Jerk B: 17.5/15 G: 22.5/17.5 R: 25/22.5
15 Wall Balls B: 7/4 G&R: 9/7
10 Burpees
WOD Brief:
Our workout today is returning to a tabata clock for 4 rounds. Members will work 20 seconds rest for 10. This will equate to 32 total intervals. In this time members will look to complete as many rounds and reps as possible. Each movement will take just over 20 second mark meaning we will have to move swiftly between movements.
Midline:
TTB
3x ME
Rest 2 mins between efforts
Coach’s Intent:
Our midline work today can be seen as a small test. As we have been working with the TTB recently. Members today will work with 3 ME sets of TTB. We will rest 2 mins between each working set.

Friday 1st March

CrossFit Open 19.2

 

Saturday 2nd March

Warm Up:
Row 400m
then
3 Rounds:
5 Push ups
5 Push press
1 Rope climb
Mobility:

Partner Strength:
Bench Press
5×5 @80% of 1rm
Sets every 2:30
Partner WOD:
2 Rounds For Time (18min time cap)
21-15-9
Push Press B: 42.5/30 G&R: 52.5/35
Push Ups
3-2-1
Legless Rope Climbs – Scale to rope climbs, or 3 x rope pull ups

Share This

Related Posts

Menu