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Programming April 9th – April 14th

8
Apr

Programming April 9th – April 14th

Programming for this week gang!!! Big trip to Port Angeles this weekend and I don’t know about y’all but this is the first time Ive been this nervous before a comp! 
 
Friday Schedule will be 5:30am class only and then we will have Open Gym from 1pm to 5pmish. Coach Shane and the Coaches will be heading to Port Angeles for the Age is Just a Number Masters Competition. As you may or may not know this is the same competition where Coach Shane suffered his cardiac arrest. He is heading back to face some demons so to speak so please show your support during this week ATCF!
Johnny will be here for Open Gym on Friday and also cover Saturday morning Team WOD and CrossFit Lite while we travel to Port Angeles so everybody give it up to Johnny for being an awesome team player!!
 
Monday
Warm-Up
10 minutes of:
20 double unders
10 pvc pass thrus
8 pushups
6 beat swings
4 empty barbell SLDL
 
WOD
Complete as many rounds as possible in 10 minutes of:
10 pull-ups
10 sumo deadlift high pulls
 
Men: 95 lb.
Women: 65 lb.
 
Scaling
This workout will start fast and slow down as you fatigue, especially on the pull-ups. Reduce the reps and load so that you can complete each exercise unbroken during the early rounds.
 
Intermediate Option
Complete as many rounds as possible in 10 minutes of:
8 pull-ups
8 sumo deadlift high pulls
 
Men: 75 lb.
Women: 55 lb.
 
Beginner Option
Complete as many rounds as possible in 10 minutes of:
6 ring rows
6 sumo deadlift high pulls
 
Men: 45 lb.
Women: 35 lb.
 
Tuesday
Warm-Up
10 minutes of:
run 400m
couch stretch
pigeon pose
ankel dorsiflexion
then
5 wall balls
5 empty barbell press and reach
 
WOD
Thruster 3-3-3-3-3-3-3 reps
 
Scaling
Few athletes will need to scale this lifting workout. Experienced athletes can go as heavy as possible, while newer athletes can use this session as an opportunity to drill the movement.
 
Wednesday
Warm-Up
10 minutes of:
buttkickers
high knees
grapevines
then
5 empty barbell muscle cleans
7 pushups
9 hollow rocks
 
WOD
Elizabeth
 
21-15-9 reps for time of:
Cleans
Ring dips
 
Men: 135 lb.
Women: 95 lb.
 
Scaling
Elizabeth is a classic benchmark that should be completed relatively quickly. It can be performed with either squat cleans or power cleans. Decide which technique you’ll use before you start, then stick with it. Go lighter on the cleans and modify the ring dips so you can complete the work in fewer than 10 minutes.
 
Intermediate Option
15-12-9 reps for time of:
Cleans
Ring dips
 
Men: 115 lb.
Women: 75 lb.
 
Beginner Option
15-12-9 reps for time of:
Cleans
Push-ups
 
Men: 75 lb.
Women: 55 lb.
 
Thursday
Warm-Up
10 minutes of:
2 minutes of double under practice
then
10 pvc oh squats
run 100m
10 mountain climbers
 
WOD
Row 3000m
Run 1 mile
Row 3000m
 
Friday
Warm-Up
8 minutes of:
6 dive bomber pushups
8 wall balls
10 leg lifts
24 double unders
 
WOD
30-20-10 reps for time of:
Dumbbell thrusters
Toes-to-bars
 
Men: 35-lb. dumbbells
Women: 25-lb. dumbbells
 
Scaling
This couplet should be light and fast. Each set of exercises should be completed with no more than 1-2 breaks, or go unbroken if you can. Use lighter dumbbells and modify the toes-to-bars so that you can blitz through this and avoid long rest periods.
 
Intermediate Option
21-15-9 reps for time of:
Dumbbell thrusters
Toes-to-bars
 
Men: 35-lb. dumbbells
Women: 25-lb. dumbbells
 
Beginner Option
21-15-9 reps for time of:
Dumbbell thrusters
Hanging knee-raises
 
Men: 20-lb. dumbbells
Women: 10-lb. dumbbells
 
Saturday
Warm-Up
Coaches Choice
 
Team WOD
Fran Buy In + Half Murph

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