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Programming July 16th – 21st

15
Jul

Programming July 16th – 21st

Programming for this week gang!! Saturdays Team WOD start time will be moved up to 8AM to honor the Thai Navy Seal (Saman) who sacrificed his life to save children. Going to be a great week ATCF!!!
Monday
Warm-Up
8 minutes of:
jog 100m
10 pvc good mornings
8 mountain climbers
6 bootstrappers
 
WOD
5 rounds for time of:
5 deadlifts
10 burpees
 
Men: 275 lb.
Women: 185 lb.
 
Scaling
This couplet should be relatively heavy but still fast-paced. Just about all athletes can perform deadlifts and some version of a burpee. Reduce the loading so you can complete each set of deadlifts unbroken. If needed, reduce the number of burpees to a point that allows you to keep moving quickly and avoid excessive rest.
 
Intermediate Option
5 rounds for time of:
5 deadlifts
10 burpees
 
Men: 225 lb.
Women: 155 lb.
 
Beginner Option
5 rounds for time of:
5 deadlifts
5 burpees
 
Men: 135 lb.
Women: 95 lb.
 
Tuesday
Warm-Up
8 minutes of:
8 pvc pass thrus
6 goblet squats (light kb)
4 beat swings
 
WOD
3 rounds for time of:
10 dumbbell power snatches, left arm
10 single-arm overhead squats, left arm
10 L pull-ups
10 dumbbell power snatches, right arm
10 single-arm overhead squats, right arm
10 L pull-ups
 
Men: 55-lb. dumbbell
Women: 40-lb. dumbbell
 
Scaling
This workout challenges your flexibility and midline strength more than your metabolic engine. Reduce the load on the dumbbell and modify the L pull-up in order to keep a moderate pace. The single-arm overhead squat demands good flexibility but should still be attempted.
 
Intermediate Option
3 rounds for time of:
10 dumbbell power snatches, left arm
10 single-arm overhead squats, left arm
10 kipping L pull-ups
10 dumbbell power snatches, right arm
10 single-arm overhead squats, right arm
10 kipping L pull-ups
 
Men: 35-lb. dumbbell
Women: 20-lb. dumbbell
 
Beginner Option
3 rounds for time of:
5 dumbbell power snatches, left arm
5 single-arm overhead squats, left arm
5 jumping L pull-ups
5 dumbbell power snatches, right arm
5 single-arm overhead squats, right arm
5 jumping L pull-ups
 
Men: 20-lb. dumbbell
Women: 15-lb. dumbbell
 
Wednesday
Warm-Up
8 minutes of:
jog 100m
12 empty barbell strict press
10 abmats
6 lunges
 
WOD
4 rounds for time of:
50-ft. overhead walking lunge
25 GHD sit-ups
 
Men: 135 lb.
Women: 95 lb.
 
Scaling
Both exercises in this workout challenge the midline. The overhead lunge should be relatively heavy, possibly requiring 2-3 sets to reach the full distance each round. Avoid the GHD on this one if you don’t have previous exposure to it.
 
Intermediate Option
4 rounds for time of:
50-ft. overhead walking lunge
15 GHD sit-ups
 
Men: 115 lb.
Women: 75 lb.
 
Beginner Option
4 rounds for time of:
50-ft. overhead walking lunge
20 sit-ups
 
Men: 45 lb.
Women: 35 lb.
 
Thursday
Warm-Up
couch stretch
pigeon pose
ankle dorsiflexion
the 2 rounds of
run 200m
10 burpees
 
WOD
For time:
2,000-m row
1-mile run
2,000-m row
1-mile run
2,000-m row
 
Friday
Warm-Up
8 minutes of:
couch stretch
pigeon pose
ankle dorsiflexion
then in remaining time:
5 empty barbell front squats
5 empty barbell good mornings
jog 50m
 
WOD
Front squat 3-3-3-3-3 reps
 
Saturday
Warm-Up
Coaches Choice
 
WOD
“Saman”
8 Rounds for Time
13 Deadlifts (185/125 lb)
17 Wall Balls (20/14 lb)
400 meter Run
 
In summer 2018, a rescue mission in the treacherous confines of a flooded Tham Luang cave complex in Thailand saved all 12 boys and their soccer coach who were trapped deep within. It ended a grueling, 18-day ordeal that claimed the life of an experienced volunteer diver, former Navy SEAL, Saman Kunan.
 
On Friday, July 6, 2018, Saman, 38, lost consciousness from a lack of oxygen on his way out of the Tham Luang cave complex after delivering supplies to the missing group.
 
Coaches at Crossfit Chiang Mai created this “Saman” hero WOD in his honor.

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