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Programming June 18th – June 23rd

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Jun

Programming June 18th – June 23rd

Monday
Warm-Up
8 minutes of:
run 100m
3 beat swings
5 burpees
7 wall balls
 
WOD
Candy
5 rounds for time of:
20 pull-ups
40 push-ups
60 squats
 
OR
 
Maggie
5 rounds for time of:
20 handstand push-ups
40 pull-ups
60 single-leg squats, alternating legs
 
Scaling
Candy and Maggie are the less frequently seen cousins of Cindy and Mary. Newer athletes should stick with variants of Candy and modify the movements and reps to limit muscular failure.
 
Intermediate Option
4 rounds for time of:
20 pull-ups
40 push-ups
60 squats
 
OR
 
3 rounds for time of:
20 handstand push-ups
40 pull-ups
60 single-leg squats, alternating legs
 
Beginner Option
4 rounds for time of:
10 jumping pull-ups
20 knee push-ups
30 squats
 
 
Tuesday
Warm-Up
10 minutes of :
20 double unders
10 air squats
5 pushups
rest :30
 
WOD
Tuesday 180612
 
7 2-minute rounds of:
20-cal. row
Max rep GHD sit-ups
 
There is no rest between rounds.
 
Scaling
The row portion should be completed in about 1 minute, allowing the second minute to be used to accumulate sit-ups. Reduce the calories if needed. Beginner and intermediate athletes may want to avoid the GHD completely until they have built up a tolerance for this very potent movement.
 
Intermediate Option
7 2-minute rounds of:
16-cal. row
Max rep GHD sit-ups, to parallel
 
There is no rest between rounds.
 
Beginner Option
5 2-minute rounds of:
12-cal. row
Max rep sit-ups
 
There is no rest between rounds.
 
Wednesday
Warm-Up
10 minutes of:
10 pvc pass thrus
10 pvc oh squats
8 mountain climbers
8 abmats
 
WOD
Grace
30 clean and jerks for time
 
OR
 
Isabel
30 snatches for time
 
Men: 135 lb.
Women: 95 lb.
 
Scaling
Grace and Isabel are 2 of the fastest CrossFit benchmark workouts. Reduce the load so you can perform multiple reps unbroken and complete all the reps in less than 5 minutes. Athletes less familiar with Olympic lifting should take time to drill the mechanics of each movement and reduce the load drastically.
 
Intermediate Option
30 clean and jerks for time
OR
30 snatches for time
 
Men: 115 lb.
Women: 75 lb.
 
Beginner Option
30 clean and jerks for time
OR
30 snatches for time
 
Men: 75 lb.
Women: 55 lb.
 
 
Thursday
Warm-Up
12 minutes of:
10 pvc good mornings
8 bootstrappers
6 lunges
jog 50m
 
WOD
Complete as many rounds as possible in 12 minutes of:
5 deadlifts
3 weighted bar muscle-ups
 
Men: 315-lb. deadlift, 10-lb. ball for muscle-ups
Women: 205-lb. deadlift, 6-lb. ball for muscle-ups
 
Scaling
This couplet combines a heavy weightlifting movement and a high skill gymnastics movement. Pick a deadlift weight that is heavy but can still be performed unbroken in the beginning. Modify the muscle-up to a pulling movement that is challenging for you.
 
Intermediate Option
Complete as many rounds as possible in 12 minutes of:
5 deadlifts
3 bar muscle-ups
 
Men: 275-lb. deadlift
Women: 185-lb. deadlift
 
Beginner Option
Complete as many rounds as possible in 12 minutes of:
5 deadlifts
5 jumping chest-to-bar pull-ups
 
Men: 155-lb. deadlift
Women: 105-lb. deadlift
 
 
Friday
Warm-Up
run 400m
then 8 minutes of:
4 goblet squats
6 empty barbell hang power cleans
8 empty barbell front squats
 
WOD
Josie
 
For time, wearing a 20-lb. vest:
1-mile run
Then, 3 rounds of:
30 burpees
4 power cleans
6 front squats
Then, 1-mile run
 
Men: 155 lb.
Women: 105 lb.
 
Scaling
Reduce the loading and number of reps, but keep this a long workout.
 
Intermediate Option
For time (without a vest):
1-mile run
Then, 3 rounds of:
30 burpees
4 power cleans
6 front squats
Then, 1-mile run
 
Men: 155 lb.
Women: 105 lb.
 
Beginner Option
For time (without a vest):
800-m run
Then, 3 rounds of:
20 burpees
4 power cleans
6 front squats
Then, 800-m run
 
Men: 75 lb.
Women: 55 lb.
 
 
Saturday
Warm-Up
Coaches Choice
 
WOD
“Potential for Puking: High”

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