Call Us: (509) 412-1175

Programming February 19th – 24th

18
Feb

Programming February 19th – 24th

Monday
Warm-Up
1 pass each of:
buttkickers
high knees
grapevines
then 5 minute amrap
3 tuck jumps
6 American kb swings
9 hollow rocks
 
WOD
Kelly
5 rounds for time of:
Run 400 meters
30 box jumps
30 wall-ball shots
 
Men: 24-inch box, 20-lb. ball
Women: 20-inch box, 14-lb. ball
 
Scaling
This workout is a long met-con. Choose distances, weights, heights and reps that keep you moving for 20-30 minutes.
 
Intermediate Option
4 rounds for time of:
Run 400 meters
30 box jumps
30 wall-ball shots
 
Men: 24-inch box, 20-lb. ball
Women: 20-inch box, 14-lb. ball
 
Beginner Option
3 rounds for time of:
Run 400 meters
20 box step-ups
30 squats
 
Men: 20-inch box
Women: 16-inch box
 
Tuesday
Warm-Up
couch stretch 1 min each side
pigeon pose 1 min each side
ankle dorsiflexion 1 min each side
4×5 hang squat cleans with empty bar
 
WOD
Front squat 10-10-10-10-10 reps
 
Scaling
Athletes at all skill levels can perform 10-rep lifts. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movement.
 
Wednesday
Warm-Up
2 rounds
10 pvc pass thrus
10 pvc oh squats
then
3 rounds of Cindy
 
WOD
5-4-3-2-1 reps for time of
15-ft. rope climbs
Clean and jerks
 
Increase weight on the clean and jerk each round.
 
Men: 145-165-185-205-225 lb.
Women: 115-125-135-145-155 lb.
 
Scaling
This workout, originally a CrossFit Games event, is intended to be performed quickly, with only 15 reps of each movement. Use a rope-climb substitution and barbell loads that allow you to sprint through.
 
Intermediate Option
For time:
5 clean and jerks
4 rope climbs, 15 ft.
4 clean and jerks
3 rope climbs, 15 ft.
3 clean and jerks
2 rope climbs, 15 ft.
2 clean and jerks
1 rope climb, 15 ft.
1 clean and jerk
 
Increase weight on the clean and jerk each round.
 
Men: 135-145-155-165-185 lb.
Women: 95-105-115-120-125 lb.
 
Beginner Option
5-4-3-2-1 reps for time of
Rope climbs, lying to standing
Clean and jerks
 
Increase weight on the clean and jerk each round.
 
Men: 65-75-95-105-115 lb.
Women: 35-45-55-65-75 lb.
 
Thursday
Warm-Up
8 minutes of:
3 burpees
5 beat swings
7 bootstrappers
 
WOD
3 rounds for time of:
800-meter run (1,000m Row)
25 toes-to-bars
25 deadlifts
 
Men: 225 lb.
Women: 155 lb.
 
Scaling
This is a longer workout that places a lot of demand on the midline. Drop the number of reps and the loading so that each round can be completed in less than 10 minutes.
 
Intermediate Option
3 rounds for time of:
800-meter run (1,000m row)
15 toes-to-bars
15 deadlifts
 
Men: 185 lb.
Women: 125 lb.
 
Beginner Option
3 rounds for time of:
400-meter run (500m row)
20 sit-ups
15 deadlifts
 
Men: 95 lb.
Women: 65 lb.
 
Friday
Warm-Up
TBD
 
WOD
18.1
 
Saturday
Warm-Up
Coaches Choice
 
Team WOD
For Time
3 person Teams
150 pushups
24 rope climbs
150 air squats
24 hspu
150 wall balls
400m run (together)

Leave a Reply