Weekly WOD programming 4th – 9th March

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Weekly WOD programming 4th – 9th March

Monday 4th March

Warm Up:
Run 500m
then
3 Rounds:
5 DBL DB front squats
5 DBL DB push press
12 Mountain climbers
Mobility:

Strength:
Back Squat
4×6 @75% of 1rm
Sets every 3min
Coach’s Intent:
Our strength work today sees a moderately high volume back squat session. We will be working 4 sets of 6 reps at 75% of our athletes 1rm. Our sets and reps will be completed every 3 mins
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 min cap)
DB FRAN
21-15-9
DBL DB Thruster B: 15/10 G: 22.5/15 R: 25/17.5
Pull Ups
WOD Brief:
Our workout today is a variation of the benchmark workout Fran. We will be doing Fran but with a double DB thruster rather than a barbell. Athletes will find this considerably more difficult due to the unsteadiness of the DB’s at the top of the rep. We will be telling athletes that the intent of the workout should stay the same as if this was with a barbell. Large to unbroken sets of both movements.

Tuesday 5th March

Warm Up:
3 mins DU practice
Then
3 Rounds:
60 sec plank
30 Single unders
5 Barbell clean and jerks
Mobility:

Weightlifting:
Clean + Jerk
8×1 @80% of 1rm
Sets every 1:30
Coach’s Intent:
Our strength work today consists of 8 full rep clean and jerks. We are working at 80% of our athletes 1rm. These reps will be completed every 90 seconds. At this weight with the rest time, we should be avoiding failed reps throughout.
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
12 HR Push Ups
18 Alt KB Snatch B: 16/12 G: 24/20 R: 32/24
50 Double Unders
WOD Brief:
Conditioning today consists of some gymnastics and weightlifting. We will be working for 11 mins non stop through 3 different exercises. We should encourage our athletes to break up their hand release push ups from the beginning. This will postpone complete fatigue enabling sets of Snatches later on in the workout.

Tuesday 5th March

POTENT – Double Unders
Warm Up: 
5 RDS
10 Single Skips
10 A Squats
5 Bastardos
Mobility: 

Skill: 
Double Unders

POTENT WOD: 
A1: 50 Double Unders for time
A2: 100 Double Unders for time
A3: 250 Double Unders for time
Choose the level that suits your fitness ability.

Wednesday 6th March

Warm Up:
300m Odd object run
Then
3 Rounds:
3 Light DB devil press
12 Mountain climbers
10 Ab mat Sit ups
Mobility:

WOD:
15 Min AMRAP
300m Run
3 Devil Press B: 15/10 G: 22.5/15 R: 25/17.5
300m Run
6 Devil Press
300m Run
9 Devil Press etc…
*Score= Number of Devil press completed
WOD Brief:
Today’s workout is a long AMRAP consisting of 2 movements. Athletes will run 300m breaking each run up with a devil press. Our devil press reps will be ascending throughout. Each round will add 3 reps. Eg: R1) 3 R2) 6 R3) 9 etc. Breaking this up, we would recommend out athletes to use the volume of ascending as our rest. Break these up into sets of 3 then take a breath.
Midline:
4×15 Weighted Box Hip Extensions
*Resting 2 mins between sets

Thursday 7th March

Warm Up:
Row 400m
Then
3 Rounds:
10 Goblet squats
5 HR push ups
5 Barbell hang muscle snatch
Mobility:

Strength:
Paused Deadlift
5×3 @70% of 3rm
Sets every 2:30
*Pausing at the knee for 3 seconds on the way up and on the way down.
Coach’s Intent:
Our strength work today is pulling from the ground. We are working a paused deadlift at 70% of our athletes 3rm. Athletes will pause at the knee for 3 seconds before completing their rep, and will pause at the knee for 3 secs on the way down before finishing their rep.
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:
For Time (11 min Cap)
5 Rounds
20 Pistol Squats
5 Power Snatch B: 42.5/30 G&R: 60/42.5
WOD Brief:
Our workout is a 5 round metcon with an 11 min time cap. Athletes will work through 20 pistol squats with 5 power snatches at Isabel weight. Athletes should look at maintaining a constant pace through the pistols, then sets of 2 or singles through the power snatches.

Friday 8th March

Reebok CrossFit Open 19.3

Saturday 9th March

Warm Up:

Run 2 x Big Block
then
3 Rounds:
10 Barbell good mornings
5 Push press
5 Down ups

Mobility:

Partner Gymnastics:
AMREPS 7MIN
Push Ups
Partner WOD:
For Time (20min TC)
1-10
Shoulder to Overhead B: 42.5/30 G: 60/42.5 R: 80/52.5
Bar Facing Burpees
WOD Brief:
Partners work you go I go, each completing the rep scheme individually.
I.E. Partner 1 completes 1 STOH and 1 Bar facing burpee. Then partner 2 repeats this. Partner 1 will then do 2 STOH and 2 Bar facing burpees, and so on, and so on.

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