Programming w/c 3 July 2017

22 Jun

CrossFit (Level 2)

Monday
Three couplets of double-unders and alternating lunges, ring row and ring push-ups, and toes-to-bar and burpees.
(No squat day)

Tuesday
Twenty minute AMRAP of deadlift, box jumps and runs.
(Off programme day)

Wednesday
Dumbbell shoulder-to-overhead, pull ups and burpees.
(All elements day)

Thursday
Seven rounds of kettlebell front squats and farmer’s walk.
(No shoulder day)

Friday
Buy-in/cash-out of calorie row. Plus 3 rounds of push press, sumo-deadlift high-pull and toes-to-bar.
(No squat day)

Saturday
Buy-in/cash-out of 400m run. Plus 3 rounds of kettlebell swings and alternating lunges, then 3 rounds of pistols and sit-ups.
(Off programme day)

Sunday
Twelve minute ladder of dumbbell squat clean, muscle up + dips.
(All elements day)

CrossFit Gymnastics

Monday (strength)
Headstand press to handstand taps
Legless rope climbs
Handstand walk conditioning

Wednesday (strength)
Front lever pulls
Elevated knee/foot handstand push-ups
Flexed arm hangs
Support holds

Saturday (skills)
Kipping mechanics/lat strength
Kipping muscle-ups
Freestanding handstands

Powerlifting Club

Tuesday
Bench press
Conditioning WOD

Thursday
Back squat
SWOD

Saturday
Deadlift
Heavy conditioning

 

Sleven Strongman

Monday
Longer conditioning

Wednesday
Farmer’s carry 25m

Saturday
Prowler single arm drag 30m + 30m (under 90s)

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