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July 2013 Programming

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July 2013 Goals

  • Testing: 1RM and benchmarks
  • Olympic lifting refinement
  • Competition and fun SANNN!!

 


Monday, July 1, 2013

 

CROSSFIT

5 rounds:

5 db/kb push presses right arm

10 weighted leg raises, 20#/14#

5 db/kb push presses, left arm

10 weighted leg raises, 20#/14#

20 double unders
RUNNING

Agility

Ladder Warmup:

-Sprint 1 foot each
-2 feet Each
-Forward Hops
-Lateral Hops (both ways)
-Straddle Hops
-Icky Shuffle

4×5 Cone Star Drill

3x 5-10-5 drill

Metcon

5 Rounds:

Run 200

Rest 1 minute

 

BOOTCAMP

800m Run
20 SDHP 35/26
20 Russian Swings
3 Rounds
15 min Cutoff

SKILL

Hang Power Clean

1-1-1-1-1-1-1-1

THEN

“Grace”

30 Clean and Jerks (#135/#95)

 

 

Tuesday, July 2, 2013

 

CROSSFIT
AMRAP in 15 minutes:

10 box jumps, 24″/20″

10 ball slams, 35#/25#

100m run

BOOTCAMP
15 Thrusters with PVC
20 OH Lunges with PVC
10 Burpees
200m run
15min AMRAP

 


Wednesday, July 3, 2013
CROSSFIT
“Chelsea”

EMOM for 30 minutes:

5 pull ups

10 push ups

15 air squats
RUNNING
2x800m: 90 Seconds Rest

4x400m: 1 Minute Rest

8x200m: 30 Seconds Rest

 

BOOTCAMP

21-15-9
Burpees
Slam Ball (heavy)
Jumping Squats
Situps

SKILL

5 Rounds

5 Dumbbell Push Press

10 Dumbbell Push Jerks

15 Dummbell Step Ups

 

*Use same weight for all three movements

 

THEN

 

5 Minutes to find max consecutive double unders

 

 


Thursday, July 4, 2013

 

 


Friday, July 5, 2013
CROSSFIT
21-15-9

Sumo deadlift high pulls, 115#/75#

Toes-to-bar

 

rest 5 minutes

then,

Find heaviest rack jerk

 


Saturday, July 6, 2013
CROSSFIT
AMRAP in 20 minutes:

5 burpee pull ups

7 kettlebell swings, 2pd/1.5pd

9 grasshoppers, each leg

 

 

Sunday, July 7, 2013
CROSSFIT
21-18-15-12-9-6-3

Front squats, 115#/75#

Push presses, 115#/75#

 

 

Monday, July 8, 2013
CROSSFIT
1RM Deadlift

 

Finisher:

Teams of 3

Max weighted plank hold, 45#/25#

Team with last person(s) planking wins

RUNNING
6 x 400m

BOOTCAMP
400m Run
15 OHS w/ PVC
10 Push ups
4 Rounds
12 min cap

 

SKILL

 

EMOM – 30 Minutes (1 movement per minute)

 

1 – Muscle Ups

2 – Handstand Push Ups

3 – Max Double Unders

 

*Amount of reps should be tailored to your skill level.  Note you are doing 10 rounds of everything.

 


Tuesday, July 9, 2013
CROSSFIT
8 rounds with precisely 1 minute of rest between each:

3 push jerks at 65% of 1RM

 

then,

AMRAP in 7 minutes:

7 toes-to-bar

7 burpees
BOOTCAMP
“Cindy”
20 Min AMRAP
5 Pull Ups

10 Push Ups

15 Squats

Wednesday, July 10, 2013
CROSSFIT
1RM back squat

 

Finisher:

Max walking lunge steps in 5 minutes
RUNNING

400 meter Warmup

Hurdle Drills

6 x Sprint 50 yards / walk back

 

BOOTCAMP

Part A:

4 Rounds for time:

10 Plate Half Moons (45/25)
10 Hanging Leg Raise

 

Part B:

1 Mile Run Time Trial

SKILL

Squat Clean

1-1-1-1-1-1-1-1

 

10 Minute AMRAP

 

4 Deadlifts

4 High Pulls

4 Power Cleans

 

 

 

Thursday, July 11, 2013
CROSSFIT
“Nicole”

AMRAP in 20 minutes:

400m run

Max reps pull ups

  • Note the number of pull ups completed for each round

BOOTCAMP
5 ROUNDS
1 minute isometric squat
10 Burpees
10 Med ball cleans
12 Min cap

 

 

 

Friday, July 12, 2013
CROSSFIT
1RM Shoulder Press

 

Finisher:

Max time overhead hold, 45#/25#

 

OR

 

Max handstand push up hold

 


Saturday,July 13, 2013

CROSSFIT

10 deadlifts, 275#/185#

800m run

15 deadlifts, 225#/155#

400m run

20 deadlifts, 185#/125#

200m run

 


Sunday, July 14, 2013
CROSSFIT
800m run

30 hang squat cleans, 135#/95#

800m run

 


Monday,July 15, 2013
CROSSFIT
“Fran”

21-15-9

Thrusters, 95#/65#

Pull ups

RUNNING

3 Rounds of 200m, 400m, 600m.

Rest the exact amount of time it takes you to do each effort. For example, if it takes you 35 seconds to run a 200m, you rest 35 seconds and then start your 400m.

 

BOOTCAMP

4min
400m run
with remaining time –amrap
DB Hang Cleans
30 sec rest
4min
400m run
with remaining time-amrap
DB Push Press
30 sec rest
4min
400m run
with remaining time-amrap
DB Front Squats

 

SKILL

Rack Jerk

1-1-1-1-1

 

Snatch Balance

3-3-3-3-3

 

Overhead Squat

5-5-5-5-5

 

 

Tuesday, July 16, 2013
CROSSFIT
Skill:

Work on first pull (mid-shin to pockets) for 15-20 minutes; have athletes practice solid first pulls, pausing at pockets for 3 seconds, then clean (power or squat, athlete’s choice).

 

Then,

EMOM for 8 minutes:

3 power cleans, 60% of 1RM
BOOTCAMP

20 Kettle Bell Dead Lifts (R)
20 V-ups
20 Kettle bell Dead Lifts (L)
200m Farmer Carry(53/35)
x4
Finisher
1 mile run
note: if its raining replace farmers carry with 200 m row
Wednesday,
July 17, 2013
CROSSFIT
Teams of 3:

Row 2400m (1 works, 2 hold plank, 45#/25#)

90 burpees (2 work, 1 holds plank, 45#/25#)

90 ball slams (2 work, 1 holds plank, 45#/25#)

Row 2400m (1 works, 2 hold plank, 45#/25#)
RUNNING

12×100 w/30 second Rest

 

BOOTCAMP

10 Wall Balls
16 Box Step Lunges
20 Ring Rows
x3
Finisher
Tabata V-Ups/Flutter kicks

SKILL

2 Rounds:

Max unbroken KB Swings (2 pood/1.5 pood)

2 Minute Break

2 Rounds

Max Unbroken KB Swings (1.5 Pood/1 Pood)

Rest 2 Minutes

 

THEN

 

EMOM 10 Minutes

3 Hang Power Snatches

3 Hang Squat Snatches

 

 


Thursday, July 18, 2013
CROSSFIT
“Elizabeth”

21-15-9

Cleans, 135#/95#

Ring dips

 

BOOTCAMP
Part A:
10 Burpee Box Jumps
10 DIPS
200M RUN
12 MIN AMRAP
Part B  (35/26)
20 KB Cleans (10/10)
20 KB Swings
20 SDHP
20 Push-ups
x3


Friday,July 19, 2013
CROSSFIT
Skill:

Work on first pull (mid-shin to pockets) for 15-20 minutes; have athletes practice solid first pulls, pausing at pockets for 3 seconds, then snatch (power or squat, athlete’s choice).

 

Then,

EMOM for 8 minutes:

3 power snatches, 60% of 1RM

 


Saturday,July 20, 2013
CROSSFIT
“Cindy”

AMRAP in 20 minutes:

5 pull ups

10 push ups

15 air squats

 


Sunday, July 21, 2013
CROSSFIT
10 rounds with precisely 1 minute of rest between each round:

2 jerks at 70% of 1RM

 

then,

AMRAP in 10 minutes:

200m run

5 wall walks

20 double unders

 

 

Monday, July 22, 2013
CROSSFIT
“Helen”

3 rounds:

400m run

21 kettlebell swings, 1.5pd/1pd

12 pull ups

RUNNING
“Jerry”

Run 1 mile

Row 2k

Run 1 Mile

 

BOOTCAMP

8 Min for max DB Thrusters
but: EVERY MIN ON THE MIN 5 SLAM BALLS
30 Sec rest then immediately into:
Tabata V-Ups

SKILL

10 Minutes Muscle Up Work

THEN

15 Minute AMRAP

Row 250

5 Handstand Push Ups

10 Push Jerks (#155/#95)

 


Tuesday, July 23, 2013
CROSSFIT
Skill:

5×2 clean pulls

“Heavy, but as precisely as possible”

THEN

AMRepsAP in 5 minutes:

Squat clean thrusters, 135#/95#

BOOTCAMP
10 WALL BALLS
15 BURPEES
400M RUN
4x

 

 

Wednesday, July 24, 2013
CROSSFIT
Skill:

From the rack,

5×2 snatch balances

“As precisely as possible”

Scaling option:

3×3 overhead squat

 

then,

3 rounds:

5 squat snatches, 135#/95#

10 burpees

RUNNING
5-5 cone star drill

then..

10-Hurdle Flying 30’s

note: Come out of the hurdles and sprint 30 yards walk back.

 

BOOTCAMP

3 Rounds for time:
200m run
50 squats
200m run
50 sit ups

SKILL

2 Rounds

Max Toes to Bar

*Scale the movement as needed.  Number should be AT LEAST 10

THEN

30 Box Jumps

30 Plate ground-to-overhead (#45/25)

20 Box Jumps

20 Plate ground to overhead

10 Box Jumps

10 Plate ground to overhead

 

 

Thursday, July 25, 2013

CROSSFIT

“Annie”

50-40-30-20-10

Double unders

Sit ups

 

Then…

“Karen”

150 wallballs, 20#/14# to 10′
BOOTCAMP
30 lunges
30 push ups
30 squats
400m run
10 Dive Bombers
30 hollow rocks
30 sit ups

4 rounds

 

 

Friday, July 26, 2013
CROSSFIT
From the mainsite:

5 rounds,

5 deadlifts, 275#/185#

25 sit ups
 

 

 

Saturday, July 27, 2013
CROSSFIT
21-15-9

Pull ups

Ring dips

Kettlebell swings, 2pd/1.5pd

 

 

Sunday, July 28, 2013

CROSSFIT

12-9-6-3-6-9-12

Box jumps, 32″/24″

Squat clean, 155#/105#

GHD sit ups (or weighted leg raises)

 

 

Monday, July 29, 2013
CROSSFIT
“Isabel”

30 snatches, 135#/95#

RUNNING
Sprint 100 meters EMOM

10 rounds

Keep track of each interval.

 

BOOTCAMP

100m Run w/ Med Ball (30/15)
10 burpees
100m Run w/ Med Ball
20 Push ups
100m Run w/ Med Ball
30 Sit ups
100m Run w/ Med Ball
40 Squats
100m Run (no ball)
30 Sit ups
100m Run (no ball)
20 Push ups
100m run (no ball)
10 burpees
For Time

SKILL

 

EMOM – 5 Minutes

5 Clean And Jerks (50+% of 1 Rep Max)

2 Minute Break (add weight)

EMOM – 5 Minutes

4 Clean and Jerks (60+% of 1 rep max)

2 Minute Break (Add Weight)

EMOM – 5 Minutes

3 Clean and Jerks (70+% of 1 rep max)

2 Minute Break (Add Weight)

EMOM – 5 Minutes

1 Clean And Jerk (80+% of 1 rep max)

 

 

 

Tuesday, July 30, 2013

 

CROSSFIT

5 x 400m Row

Rest while your partner rows
BOOTCAMP
Burpee Love w/ a Twist
150 Burpees
For Time
*Every minute on the minute: 5 air squats*
COOL DOWN:
4 x 200m sprints


 

 

Wednesday, July 31, 2013
CROSSFIT
AMRAP in 15 minutes:

5 ring dips

7 ring rows

3 wall walks
RUNNING

6 way sprints:
10’s
20’s
30’s
40’s
50’s
60’s

6 way sprints describe starting positions of- Right Hand Down, Left hand Down,  From Back Roll Right, From Back Roll Left.  From Chest Step Right, From Chest Step Left.

BOOTCAMP
10-9-8-7-6-5-4-3-2-1
Med Ball Clean
Burpee Box Jump
200 Meter Run

SKILL

 

5 Stations (1 minute per – :30 seconds transition)

4 Rounds

Weighted Back extensions

Barbell Rows

Zercher Walk

Plank Hold

Double Unders

 


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