CrossFit Programming – Week of Jan 6th, 2020

 

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REMINDER:  ONLY BROWN LEVELS SHOWN

 

Monday

Gymnastics

12 min EMOM Alt.

1) Freestanding  

  Handstand Practice

 2) 1-3 Strict RMU

 

“Emergency Exit”

For Time

12-9-6

• Ring Muscleups

75 Doubleunders

 

Tuesday

Back Squat

18 minutes

Build to a Heavy 

                        Single

           (Not Max)

 

“Waverunner”

AMRAP 12

1:00 Suitcase hold 

                ND 70/44

1:00 Side Plank D

1:00 Suitcase hold 

                              D

1:00 Side Plank ND

2:00 Air Squats 

x 2

 

Wednesday

“Fitz Roy”

12 Rounds For Time

1 legless Rope 

                    Climb

10 Burpees 

10 Box Jumps 

                     30/24

20m Bears Crawl

 

Thursday

“Engine Room”

For Weight/Watts

 2 Power Clean & 

                Jerk  heavy

 12 sec Airbike ME

               x 6 sets 

 Rest as needed b/t 

                            Set

 

Friday

“Trilogy”

20 min AMRAP

75 Overhead 

         Squats 45/35 

Directly into 

 

4 Rounds

20 DB Snatch  50/35

30 Situps 

 

In remaining time

 

AMRAP

Strict HSPU 

 

Glute Finisher

For Quality

Accumulate Sets of

 8 Single-leg Glute 

         Bridge    (ea/s)

 Add weight as needed

Rest as needed

 

Friday

Pullups

12 minutes

 Build to a Heavy 

                       3 Reps

 

“In Tandem”

4 Rounds Each Partner

In Partners

8 Pullups

10 Front Squats 

                       115/85

12 Burpee over Bar

 

While one partner works the other must Hold a Plank, Deadhang or Wall Sit. One partner does an entire round before switching.

 

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Let’s make it a great week!