Monday
OLY + AMRAP unbroken wall balls #20 rest :20 exactly AMRAP unbroken wall balls #20 Tuesday A1. CGBP @ 78% or add 5-10lbs from last week (4-6) rest :30 A2. Bent over dumbbell row 30X1 (8-10) rest 2:00 x 5 + 1000m row x 3 rest :90 less than a 5 sec deviation in each row Wednesday OLY Friday OLY + 14:00 EMOM evens strict pullup (4-8) odds :30 HS hold, do a nose and toes if you are capable if not try to tap yourself slightly away from the wall during your :30 Saturday 1 round for time 30 burpee pullups get a bar about 1' over standing reach 1000m row 30 burpee box jumps 24" 800m run 30 deadlifts #225 50 cal on airdyne
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Day 1 or Monday
OLY Class or OLY class WOD on your own + 50 thrusters for time @#95 Day 2 or Tuesday A1. CGPB @ 75% (4-6) rest :30 x5 A2. Supine ring row 30X1 (4-6) rest 2:00. x5 + Row 500 x 6 Rest 3:00 keep pace the same 2-3 sec deviation and aim for :20 seconds less than your best 500 Day 3 or Wednesday OLY Class or OLY WOD Day 4 or Friday OLY Class + Weighted Pull up 3, 2, 2, 1, 1, 1 heavy singles no failed reps EMOM 10:00 (2-6) Strict HSPU 34" Day 5 or Saturday 2 rounds for time rest exactly 3:00 between rounds 5 HPC #145 100m run 10 Push Press #115 100m run 20 KB swing 28KG 100m run 30 ball slams with #25-30 Drop to a squat in each slam 100m run Here is the second week of testing. If you would like your numbers to be factored into the avatar and the programming please have your data emailed to me brandon837@yahoo.com by Saturday evening or Sunday mid day, so that we can have the program ready to start by next week. Height and weight would also be good information to have. If you guys wish you can put it all on a word doc. To make it easy.
Have FUN! 1. 2k Row for time 2. 150 wall balls to 10' target 3. Close grip bench press max 16-18" 4. Weighted Strict pull up max overhand grip 5. Max strict HSPU 34" width max for hands This programming will be geared towards an avatar that will be based off the average of the test workout results. The programming will incorporate various movements such as hand stand push ups, chest to bar pull-up, muscle up s (ring and bar) or *actively working on them in gymnastics class, toes to bar, and pistols. The program may include workouts with loads such as deadlifts up to 315, snatches at 155, cleans at 185, over head squats at 155, and front squats at 165. If you were not around the top 25% 2000th-ish place in the open you may find better progress attending specialty classes often and regular class WODs for a little while to hone your skills before jumping in on the programming. |
Brandon EckerThis blog will primarily serve those who wish to compete in CrossFit in some form. Archives
April 2017
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