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Programming January 15th – 20th

14
Jan

Programming January 15th – 20th

Programming for this coming week guys!!
You will notice there are scaling options already provided for you to use as a general rule for your classes. Please make sure you are reviewing the workouts for the classes you are attending and have a game plan prepared! Its going to be a great week of training!!!
 
Monday
Warm-Up
6 minutes of:
1 pass each
buttkickers
grapevines
high knees
then remaining time
2 burpees
4 beat swings
6 man climbers
 
WOD
Angie
For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats
 
Scaling
This chipper should push your muscular stamina while being metabolically taxing. Drop the reps and modify the movements for the exercises you struggle with. Try to avoid any one exercise taking more than 8 minutes.
 
Intermediate Option
For time:
60 pull-ups
60 push-ups
100 sit-ups
100 squats
 
Beginner Option
For time:
50 ring rows
50 knee push-ups
50 sit-ups
50 squats
 
Tuesday
Warm-Up
6 minutes of:
10 double unders
5 wall balls
rest :20
 
WOD
Complete as many rounds as possible in 20 minutes of:
20 medicine-ball cleans
60 double-unders
 
Men: 20-lb. ball
Women: 14-lb. ball
 
Scaling this WOD
Adjust the movements and reps so you can keep moving for the duration of the workout. The volume of squats will be high, so choose a ball that is manageable. The volume of double-unders is also high in this conditioning workout. If you can do them, this is a good opportunity to practice large sets while fatigued; if you struggle with double-unders, reduce the reps so you can keep moving and don’t stall on the rope.
 
Intermediate Option
Complete as many rounds as possible in 20 minutes of:
20 medicine-ball cleans
30 double-unders
 
Men: 14-lb. ball
Women: 10-lb. ball
 
Beginner Option
Complete as many rounds as possible in 20 minutes of:
10 medicine-ball cleans
120 single-unders
 
Men: 10-lb. ball
Women: 6-lb. ball
 
Wednesday
Warm-Up
8 minutes of:
4 mtn climbers
4 beat swings
4 pvc good mornings
4 bootstrappers
 
WOD
CrossFit Total
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep
 
Scaling
This benchmark workout is meant to be a test of strength. Beginning athletes should worry less about the rules of the Total, and treat today as an opportunity to practice and get comfortable with heavy lifts. Be aware of your mechanics and stop adding weight if your technique becomes unsafe.
 
Intermediate Option
Intermediate athletes do not need to scale this WOD.
 
Beginner Option
Back squat 3-3-1-1 reps
Shoulder press 3-3-1-1 reps
Deadlift 3-3-1-1 reps
 
Thursday
Warm-Up
2 minutes double under practice
4 sets of line sprints
8 wall balls
 
WOD
On a 25-minute clock, 5 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds
 
Scaling
There is no need to modify the structure of this workout. Fatigue will become an issue as the rounds progress, so less fit athletes should decrease the number of rounds. Vary your intensity as the intervals change. When the work times are shorter, row harder.
 
Intermediate Option
On a 20-minute clock, 4 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds
 
Beginner Option
On a 15-minute clock, 3 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds
 
Friday
Warm-Up
10 minute cap:
couch stretch
pigeon pose
ankle dorsiflexion
-in remaining time-
4 boostrappers
6 lunge pointers
 
WOD
Overhead squat 3-3-3-3-3 reps
 
Scaling
Heavy overhead squats challenge your strength while demanding solid mechanics and good flexibility. Athletes at all skill levels should attempt overhead squat triples. Experienced athletes can go as heavy as possible, while newer athletes will use this workout as an opportunity to drill the movement.
 
Saturday
Warm-Up
Coaches Choice
 
Team WOD
3 RFT
Teams of 3
“Daniel McCartney Memorial WOD”
200m row
14 DB Thrusters 50/35
34 KB swings 70/53
484 Double Unders
108 burpees
2000m row
18 deadlifts 225/185
*2000m + 14 reps = 2014 year he started with Pierce County
34 reps = his age when he passed
484 = his badge number
108 = date of his passing January 8th
2000m + 18 reps = the year of his passing
3 rounds = his 3 sons left behind

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