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Programming Sept 4th – Sept 10th

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Aug

Programming Sept 4th – Sept 10th

Programming for this week ATCF!!! Due to the overwhelming positive reviews of this ¬†past weeks training we are continuing with a second week of CrossFit main site programming! I have seen some great coaching and plenty of light bulb moments from you guys and that is what good quality instruction provides! Let’s keep this momentum going and I AM SO EXCITED TO SEE ALL OF YOU PROGRESS!!!!

 

Monday
Warm-Up
8 minutes of
jog 50m
3 burpees
6 wall balls
9 mountain climbers

WOD
“Manion”
Seven rounds for time of:
Run 400 meters
135/95 pound Back squat, 29 reps

Tuesday
Warm-Up
4 rounds of Cindy
5 pullups or beat swings
10 pushups
15 squats

WOD
Three rounds for time of:
15 Chest to bar pull-ups
20 Burpees
95 pound Sumo-deadlift high-pull, 15 reps

Wednesday
Warm-Up
8 minutes of
run 400m
10 mountain climbers
8 pvc pass thrus
6 pvc oh squats

WOD
For time:
95/65 pound Thruster, 100 reps

Thursday
Warm-Up
couch stretch 1 minute each side
10 burpees
then short distance of gym
2 rounds
butt kickers
duck walks

WOD
For time:
Row 500 meters
50 Wall ball shots, 20/14 pound ball
Row 400 meters
40 Wall ball shots, 20/14 pound ball
Row 300 meters
30 Wall ball shots, 20/14 pound ball
Row 200 meters
20 Wall ball shots, 20/14 pound ball
Row 100 meters
10 Wall ball shots, 20/14 pound ball

Friday
Warm-Up
8 minutes of
run 100m
4 strict pullups or ring rows
6 pushups
8 hollow rocks

WOD
Four rounds for time of:
15 foot Rope climb, 3 ascents
30 Push-ups
30 Sit-ups

Saturday Team WOD
RX Teams of 2: I Go/You Go
10 rounds for time of:
15 Walking lunge steps, carrying a 95 pound barbell in the front rack position
30 Double-unders

Scaled Teams of 2: I Go/You Go
10 rounds for time of:
15 walking lunges
30 jumping jacks or 60 single unders

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