CrossFit Programming 9.13.2021-9.17.2021

Monday

SWOD

Back Squat:
- MAX OUT DAY!
* Rest a little longer than normal between sets when you reach heavier weights *

WOD
7 min AMRAP
10/8 Calorie Assault Bike
10 Burpee Box Jump-overs (24/20)

Tuesday

SWOD
Bench Press:
- MAX OUT DAY!
* Rest a little longer than normal between sets when you reach heavier weights *

WOD
5 sets (New set every 5:00)
20 Kettlebell Swings (53/36)
20 Wall Ball (20/14)
50 Double Unders

Wednesday

SWOD
Deadlift:
- MAX OUT DAY!
* Rest a little longer than normal between sets when you reach heavier weights *

WOD
5 rounds
2 Rope Climbs (15ft)
5 deadlifts (315/225)

Thursday

SWOD
Shoulder Press:
- MAX OUT DAY!
* Rest a little longer than normal between sets when you reach heavier weights *

WOD

3 person team
5 rounds (each - 1:2/work:rest))
12 Toes to bar
6 Hang Squat Cleans (185/125)
50 yd sled sprint (25lb/empty) or 30 Jumping Split Lunges

Friday

WOD
16-14-12
Calorie Row
Strict Handstand Push-Ups

- @8:00 -

16-14-12
Calorie Row
Front Squats (95/65)

- @16:00 -

16-14-12
Calorie Row
Push Press (95/65)

* Women's Calories 13-11-9

Skills and Drills - Handstand Push-ups
Advance:
5 Sets (1-3 Abmats)
5 Kick Up + 3 Second Descent + Strict Press

Intermediate:
5 Sets (1-3 Abmats)
3-5 Kick Up + 3 Second Descent + Kick Down (reset)

Beginner:
5 Sets (From Box or Pike Position)
3-5: 3 Second Descent + Strict Press

* Use Dumbbells or Barbell overhead press as a substitute for athletes who struggle with stability.