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Programming Outside Open Gym Week 11

  • mrt 14, 2021
  • superadmin

15.03

Good Weather

Warm Up:
2 Rounds:
– 10 Air Squats
– 10 PVC Good Mornings
– 10 Push Ups into Pike Hold (2sec)
– 10 PVC Pass Through

A) Deadlift
Build Up to a heavy single ( new PR) of deadlift.
CAP: 20

B) WOD: CROSSFIT OPEN 20.1
10 ROUNDS FOR TIME
– 8 Ground 2 Overhead @43.30kg
– 10 Bar Facing Burpees

Bad Weather

Warm Up:
2 Rounds:
– 10 Air Squats
– 10 PVC Good Mornings
– 10 Push Ups into Pike Hold (2sec)
– 10 PVC Pass Through

A) Fat Bar Deadlift
Establish 3RM Deadlift with Fat Bar
CAP: 20

B) WOD: CROSSFIT OPEN 20.1 a look like:)
10 ROUNDS FOR TIME
– 8 Fat Bar Ground 2 Overhead @+10/5 kg on each side
– 10 Bar Facing Burpees

16.03

Good Weather

Warm Up:
2 Rounds:
– 20 Alternating Pike Foot Reaches
– 10 Air Squats
– 20 Alternating Lunges
– 10 Hollow Rocks

A) Build Up to a heavy single of CLUSTER:
CAP:15

B) WOD: CROSSFIT OPEN 17.5
10 ROUNDS FOR TIME
– 9 Thrusters @43/30kg
– 35 Double Unders

Bad Weather

Warm Up:
2 Rounds:
– 20 Alternating Pike Foot Reaches
– 10 Air Squats
– 20 Alternating Lunges
– 10 Hollow Rocks

A) Build Up to a heavy set of 5 Fat Bar Thrusters:
CAP:15

B) WOD: CROSSFIT OPEN 17.5 a look like:)
10 ROUNDS FOR TIME
– 9 Fat Bar Thrusters @+10/5 kg on each side
– 35 Double Unders

17.03

Good Weather

Warm Up:
2 Rounds:
– 10+10 Light KB/DB Shoulder Press
– 10 PVC Pass Through
– 20 Banded Pull Aparts
– 10+10 Greatest Stretch

A) Technique Practice:
Spend ± 10 min to practice complex:
1 Power Snatch+1 Hang Power Snatch+1 OHS
Spend ± 10 min to practice:
3 x Snatch / Power Snatch

B) WOD: CROSSFIT OPEN 13.1
AMRAP 17 min
40 Burpees
30 Snatches
30 Burpees
30 Santches
20 Burpees
30 Snatches
10 Burpees
Remaining time max Snatches with heaviest bar.
Official RX weights are challenging for most of mortals. Make a game plan how
you will increase weights on snatches so you can have a good workout.
Unless you are snatch 100kg for breakfast – go RX!

Bad Weather

Warm Up:
2 Rounds:
– 10+10 Light KB/DB Shoulder Press
– 10 PVC Pass Through
– 20 Banded Pull Aparts
– 10+10 Greatest Stretch

A) 3 Supersets:
– 10 Double DB BOR
– 10 KB Goblet Squats
– 10+10 Single Arm DB Shoulder Press

B) WOD: CROSSFIT OPEN 13.1 a look like:)
AMRAP 17 min
40 Burpees
30 Fat Bar Shoulder Push Press
30 Burpees
30 Fat Bar Shoulder Push Press
20 Burpees
30 Fat Bar Shoulder Push Press
10 Burpees
Remaining time max Shoulder Push Press with heaviest bar.
Increase weight each time. Start with an empty Fat Bar.

18.03

Good Weather

Warm Up:
2 Rounds:
– 20 Alternating Pike Foot Reaches
– 10 Air Squats
– 20 Alternating Lunges
– 10 Hollow Rocks

WOD: 2 x 15 min AMRAP
0:00-15:00 min AMRAP
– 8 Deadlifts @60/40kg
– 12 KB Swings USA @16/12kg
– 14 Push Ups
15:00-30:00 min AMRAP
– 8 Hang Power Cleans @40/25kg
– 12 KB Goblet Squats @16/12kg
– 14 Sit Ups

Bad Weather

Warm Up:
2 Rounds:
– 20 Alternating Pike Foot Reaches
– 10 Air Squats
– 20 Alternating Lunges
– 10 Hollow Rocks

WOD: 2 x 15 min AMRAP
0:00-15:00 min AMRAP
– 8 Fat Bar Deadlifts @+20/10kg on each side.
– 12 KB Swings USA @16/12kg
– 14 Push Ups
15:00-30:00 min AMRAP
– 8 Fat Bar Push Press @+10/5 kg on each side.
– 12 KB Goblet Squats @16/12kg
– 14 Sit Ups

19.03

Good Weather

Warm Up:
2 Rounds:
– 10+10 Bottom Squat Alternating Arm Reach
– 10 PVC Pass Through
– 10 PVC Overhead Squats
– 10 Greatest Stretch

A) 3 Supersets:
– 10 KB Goblet Hold Reverse Lunges
– 10+10 KB Push Press
– 10 KB Bottom Squat Biceps Curls

B) WOD: CROSSFIT OPEN 16.5
FOR TIME
21-18-15-12-9-6-3
Thrusters @43/30kg
Bar Facing Burpees

Bad Weather

Warm Up:
2 Rounds:
– 10+10 Bottom Squat Alternating Arm Reach
– 10 PVC Pass Through
– 10+10 Banded Shoulder Press
– 10 Greatest Stretch

A) 3 Supersets:
– 10 KB Goblet Hold Reverse Lunges
– 10+10 KB Push Press
– 10 KB Bottom Squat Biceps Curls

B) WOD: CROSSFIT OPEN 16.5 a look like:)
FOR TIME
21-18-15-12-9-6-3
Fat Bar Thrusters @+10/5 kg on each side.
Bar Facing Burpees

20.03

Good Weather

Warm Up:
2 Rounds:
– 20 Alternating Pike Foot Reaches
– 10 Air Squats
– 20 Alternating Lunges
– 10 Hollow Rocks

WOD: 3 x 8 min AMRAP
AMRAP 8
– 200m Run
– 12 DB Alternating Snatches

REST 2 min

AMRAP 8
– 200m Run
– 12 DB Goblet Squats

REST 2 min

AMRAP 8
– 200m Run
– 12 One DB Thrusters ( Switch hand whenever you like)

RX=22/5/15kg

Bad Weather

Warm Up:
2 Rounds:
– 20 Alternating Pike Foot Reaches
– 10 Air Squats
– 20 Alternating Lunges
– 10 Hollow Rocks

WOD: 3 x 8 min AMRAP
AMRAP 8
– 200m Run
– 12 DB Alternating Snatches

REST 2 min

AMRAP 8
– 200m Run
– 12 DB Goblet Squats

REST 2 min

AMRAP 8
– 200m Run
– 12 One DB Thrusters ( Switch hand whenever you like)

RX=22/5/15kg

21.03

Good Weather

Warm Up:
2 Rounds:
– 10 Scapula Push Ups
– 10 PVC Pass Through
– 5 Wide Push Ups
– 10 Strict Sit Ups

WOD: FOR TIME
– 50 Deadlifts
– 50 Push Ups
– 50 Sit Ups
– 50 Power Cleans
– 50 Burpees
– 50 V-Ups
– 50 Ground to OverHead
RX=60/40kg

Bad Weather

Warm Up:
2 Rounds:
– 10 Scapula Push Ups
– 10 PVC Pass Through
– 5 Wide Push Ups
– 10 Strict Sit Ups

WOD: FOR TIME
– 50 Fat Bar Deadlifts
– 50 Push Ups
– 50 Sit Ups
– 50 Front Squats
– 50 Burpees
– 50 V-Ups
– 50 Push Press
RX=+20/10kg on each side.