CrossFit Programming 12.13.2021- 12.17.2021

Monday

SWOD
3 Squat Snatch x 10 sets @70% of 1RM Snatch
* Complete a set every minute (10 minutes) *

WOD

Teams of 2
15 min AMRAP
15/12 Calorie Row
15 Deficit Push Ups (4in/2in)
* Rower is always occupied *
* Scored by total pushups by team

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Stimulus for workout is moderate pacing throughout. Athletes will work in pairs; one on the rower and one doing push ups. Pace on the rower should be a push pace because athletes on push ups will get done before row every time and rowing athlete cannot move to push ups until the first athlete is done. The rower must be occupied at all times. Scored by total reps of push ups completed by the team.

Tuesday

SWOD
Back Squat:
- Establish an 6 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 8RM.

WOD
5 Rounds
12 GHD Sit Ups or 12 V-Ups
14 Alternating Hang Dumbbell
Clean and Jerks (50/35)
16 Alternating Dumbbell Step-ups
(50/35) (24/20)

Wednesday

WOD
20/15 Calorie Assault Bike
30 Pull-Ups
20/15 Calorie Assault Bike
20 Strict Handstand Push Ups
20/15 Calorie Assault Bike
10 Burpee Pull-Ups
20/15 Calorie Assault Bike
20 Strict Handstand Push Ups
20/15 Calorie Assault Bike
30 Pull-Ups
20/15 Calorie Assault Bike
* Sub 16/13 Calorie Echo Bike if needed *

Skills and Drills

Advance:
5 sets (10:00)
8-10 Kip to Chair Position
5-8 Strict Toes to Bar

Intermediate:
5 sets (10:00)
6-8 Kip to Chair Position
5-8 Strict Knee Raise + Extension

Beginner:
5 sets (10:00)
5 Kip Swings + Knees up
5-8 Strict Hanging Knee Raise

* On the Chair Position, really have athletes focus on getting their head behind their arms while looking at the bar at the back of their swing. * (Knees up, Look at the bar!)

Thursday

SWOD
Shoulder Press:
- Establish a 6 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of that 6 RM.

WOD
1-3-5-7-5-3-1
Power Cleans (185/135)
2-6-10-14-10-6-2
Box Jump Overs (30/24)

Friday (Hero WOD possible)

WOD
3 Rounds
30 Wall Balls (20/14)
60 Double Unders
30 Toes to Bar
60 Double Unders

Accessory
3 sets
14 Barbell Front Rack Step Ups (7/7)

* This is for quality, not for load! Lightfoot touch on the way down.