1153 N Academy Ave, New Braunfels TX 78130

Feb 26th-Mar 3rd

//Feb 26th-Mar 3rd

Feb 26th-Mar 3rd

This week’s CrossFit Programming

Monday

WARM-UP:

Sprint Warm-Ups (3 min)

Then 3 Rds

10 Ring Rows

10 Bottoms Up Press

10 Goat Belly

10 Goblet Squats

 

PREP-WORK:

2-minute mobility. Wrist prep and front rack

15 min Skill Review and Weight Build-up. A good goal is to start the first round of the EMOM with 90-100% of your strict press.

 

STRENGTH:

15 min EMOM (5 sets)

  1. A) Clean + Push Press + Push Jerk + Split Jerk
  2. B) 10 V-Ups
  3. C) Rest.

CONDITIONING:

5 min MAX REPS

DB Man-Makers (50/35)

Notes: Choose a weight that seems comfortable even maybe on the easy side.

Man-Maker Movements: Push Up – Row – Row – Push Up – Squat Clean – Push Press = 1

 

COOL-DOWN:

1 min of each

Walking Knee Hugs

Lying Quad Stretch

Child’s Pose with Belly Breaths

Tuesday

WARM-UP:

3 rds:

1 Wall Walk

5 Sumo Inch Worms

5 Lunge Flow (each leg)

Then: 1 rd

10 Rollie Polly

10 Hip Switch

 

STRENGTH: (15 min)

4 rounds

7 Single Leg Deadlifts (each leg)

7 Pallof Press (each side)

7 Banded KB Swing

PREP WORK:

Wrist prep

Empty Bar Lunges and Front Squat.

 

CONDITIONING:

4 rounds for time:

12 Lunges plus 3 Front Squats (135/95)

12 Burpees over the Bar

Fitness: 95/65 NTY: DBs pick weight

COOL-DOWN:

1 min of each

Single Leg Forward Fold

Twisted Cross

Wednesday

WARM-UP

400m Run

Then: 2 Rds

10 Scap Pull Ups

10 Kick Backs

10 Kipping Swings

10 Single Arm KB Swing (5/5)

 

STRENGTH: (12 min cap)

Strict Pull-Ups

1-2-3-4-5-4-3-2-1 reps

 

CONDITIONING: GAME DAY!

Chipper-Upper

400m Run

40 KBSwings

30 Push Ups

20 Toes to Bar

30 Push Ups

40 KBSwings

400m Run

COOL DOWN:

Walk 200m

Roll Upper Thoracic

1 min tempo Breathing (3 count inhale, 3 count hold, 6 count exhale)

Start in the deep belly and working the way up the spine.

Thursday

WARM-UP:

3 rds (12 min)

30sec work/30 sec rest

L Single Arm OH Squat

Bear Crawl

R Single Arm OH Squat

Slow Jump Rope (focusing on jumping with the quads, not just the ankles)

 

PREP WORK:

Running Technique

Proper Pivot Turns

Spend 5 minutes working up to a challenging DB thruster

 

STRENGTH and CONDITIONING

6 rounds

6 DB Thrusters

Rest 20 sec

5 Rack Sprints

1 min rest

Notes: Thruster should be challenging and a weight that you can move well. The 6th rep should look just like the 1st rep but physically and mentally be challenging to keep that perfect form. They have to focus on the drive out of the bottom to get the good overhead. The athlete should show control over the DB at the extension and pause for 1 count. Rack Sprint is a run from the rack to the roll up door and a turn and SPRINT through the rack. Only slowing down after you have cleared the rack. 3-5 sec Reset and repeat 5 times.

 

COOL DOWN

5 minutes

Couch Stretch

Roll something that is tight.

Friday

WARM-UP

GAME!

 

 

PREP:

Review movements and have each athlete perform 5-10 reps.

 

CONDITIONING:

Partner WOD: 2 total rounds

3 min Max reps Box Jumps

– Partner Holds Wall Squat

3 min Max reps Ring Row

– Partner Holds Tricep Extention on Box

3 min Max reps Sumo Deadlift High Pull (95/65)

– Partner Holds Plate Overhead (45/25)

REPEAT!

Notes

On 3-2-1-GO one Athlete will get into position with a static, hold a squat on the wall. (Wall squat – parallel, back on the wall and can not use the arms to brace.)The partner will then begin box jumps. Box jumps cannot be performed unless the partner is in position and in the hold. Athletes may switch anytime and as often as they want during the 3-minute period.

 

At the 3-minute mark, the teams will switch stations. One Athlete will get into position for a static tricep-extension hold on the box. The partner will then perform ring rows. Ring rows cannot be performed unless the partner is in a proper position with the static tricep hold.

 

Have a great week!

2018-02-25T21:31:14+00:00

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