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CrossFit Main Blog Programming 1.1 – 1.7

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Closed New Years Day Monday 1.1

Closed!

Tuesday 1.2

Global Warm Up: Understanding of Fit Gymnastics part A.

FIT

A.
12-15 Minutes of Gymnastics Practice
Arms only Inchworms > Wall Climb > Handstand Hold

B.
5 Sets for time: 25 Minute Cap
10 Pull Ups/Ring Rows
20 Russian Kettlebell Swings
30 Anchored Sit-Ups
40 Singles/20 Doubles

COMP

A.
12-15 Minutes of Gymnastics Practice
Wall Climb > Handstand Walking > Freestanding HS Practice

B.
5 Sets for time: 25 Minute Cap
10 Chest-to-Bar Pull-Ups/Pull Ups
20 American KB Swings 70/55
30 Anchored Sit-Ups
40 Double-Unders

Score: B, time or reps in cap.

Wednesday 1.3

Global Warm Up: Shoulder to overhead work – press, push press, ITA split jerk.

FIT

A.
Take 20 minutes to build to a heavy single press/push press

B.
For Max Reps:
3 Minutes of Rowing for Calories
Rest 60 seconds
3 Minutes of Box Step-Overs
Rest 60 seconds
3 Minutes of Thrusters/DB Thrusters

COMP

A.
Take 20 minutes to build to today’s heavy Split Jerk

B.
For Max Reps:
3 Minutes of Assault Bike or Rowing for Calories
Rest 60 seconds
3 Minutes of Dumbbell Box Step-Overs (20″, 55/35 lbs)
Rest 60 seconds
3 Minutes of Thrusters (115/83 lbs)

Score: A, weight. B, total reps.

Thursday 1.4

FIT

For time:
15 Twenty Yard Runs
15 DB or Barbell Ground to Overhead
30 Push-Ups/Incline Push Ups
15 Twenty Yard Runs
10 DB or Barbell Ground to Overhead
20 Push-Ups/Incline Push Ups
15 Twenty Yard Runs
5 DB or Barbell Ground to Overhead
10 Push-Ups/Incline Push Ups

COMP

For time:
15 Twenty Yard Runs
15 Barbell Ground to Overhead (135/95 lbs)
30 Push-Ups
15 Twenty Yard Runs
10 Barbell Ground to Overhead
20 Push-Ups
15 Twenty Yard Runs
5 Barbell Ground to Overhead
10 Push-Ups

Score: time.

Notes: If performing DB GTO for fit, perform that number of reps EACH ARM.

The twenty yard run, is 10 yards out, 10 yards back.

Friday 1.5

FIT

A.
Four sets of: (25 Minute Cap)
DB/KB/or Barbell Front Racked Alternating Reverse Lunges x 16-20 reps
Rest 90 seconds
Strict Pull Ups/Ring Rows x 4-6 reps @ 2110
Rest 90 seconds

B.
For time: 11 Minute Cap
40 Wall Ball Shots
20 Pull-Ups/Ring Rows
30 Wall Ball Shots
15 Pull-Ups/Ring Rows
20 Wall Ball Shots
10 Pull-Ups/Ring Rows
10 Wall Ball Shots
5 Pull-Ups/Ring Rows

COMP

A.
Four sets of: (25 Minute Cap)
Barbell Front Racked Alternating Reverse Lunges x 16-20 reps
Rest 90 seconds
Weighted Pull-Ups x 4-6 reps @ 2110
Rest 90 seconds

B.
For time: 11 Minute Cap
40 Wall Ball Shots (20/14 lbs to 10′)
20 Pull-Ups
30 Wall Ball Shots
15 Pull-Ups
20 Wall Ball Shots
10 Pull-Ups
10 Wall Ball Shots
5 Pull-Ups

Score: A, weight(s) B, time.

Saturday 1.6

FIT

Teams of two will complete three rounds each (total of 6 rounds per team) of:
10 Lateral Box Jump/step-Overs
15 Thrusters/Dumbell Thrusters
20 V-ups/Sit Ups

While one partner works through the round, the other must hold a medicine ball fully extended overhead. If the medicine ball is dropped from overhead, both partners must perform 3 burpees before resuming the remainder of their round.

COMP

Teams of two will complete three rounds each (total of 6 rounds per team) of:
10 Lateral Box Jump-Overs (24″/20″)
15 Thrusters (95/65 lbs)
20 Toes to Bar

While one partner works through the round, the other must hold a bar 75/55 fully extended overhead. If the barbell is dropped from overhead, both partners must perform 3 burpees before resuming the remainder of their round.

Sunday 1.7

FIT & COMP

30 Minute Amrap
10 Yard Spiderman with vertical twist
10 Yard Bear Crawl with Sandbag pull
10 Cal Row
10 Yard Spiderman with Hamstring Stretch
10 Yard Lateral Bear Crawl L
10 Yard Lateral Bear Crawl R
10 Cal Row