Programmering week 8

Monday 20 February

Warming-up

7 min AMRAP for quality:

10 Barbell good mornings
10 Barbell front squats
10 Clean grip high pulls
12 cal machine

Weightlifting – split jerk

3-2-2-2-2-2-1-1

*Start at 70% and build up to max 87%

*Rest as needed between sets

*Technique work!

Workout

For Time:

20 M Handstand walk
15-12 Chest to bars
15 Double DB Deadlifts 2x 27.5/20Kg
25 Toes-to-bar

Rest 1 min

20 M Handstand walk
15-12 Chest to bars
20 Double DB Deadlifts 2x 27.5/20Kg
20 Toes-to-bar

Rest 1 min

20 M Handstand walk
15-12 Chest to bars
25 Double DB Deadlifts 2x 27.5/20Kg
15 Toes-to-bar

*Scaling: choose a strength or skill option:

20 m HS walk: 3 wall walks OR 20 HS shoulder taps
Chest to bars: chest to rig on low bar OR kipping pull ups
TTB: toes to rig OR kipping knee raise/alternating TTB

Tuesday 21 February

Warming-up

3 RFQ:

1 min machine
30” L/R banded shoulder stretch
10 Goblet squats, pick load (DB)
30” hollow rocks

Weightlifting – Front Squat

2 x6 at 65%
1×6 at 75%
2×6 at athlete choice ??

*Find a heavy 6 RM front squat for the day

* Rest 1:30 min between sets

Gymnastic work

Spend some time on finding the right ring exercise and pistol variation. Then:

Every 2 min x 6

5 ring muscle ups + 12 pistol squats

*Scaling: RMU: 3-5 RMU on low rings (with feet on box) / 5 ring rows & 5 ring dips

Pistols: pistols with elevated heel, pistols to box/band, lateral step ups (with KB)

Wednesday 22 February

Warming-up

5 min AMRAP for quality

30” kipping beat
10 pvc shoulder rotations
10x -> <-hollow to arch roll

Gymnastic Work

20-25 unbroken Toes to bar

Rest 2 min

3 RNDS for Quality:

18-15-12

Toes to Bar
50 Double Unders

*rest 1 min between RNDS -> Try to work on big sets at the TTB Goal is unbroken or max 2 sets. And during your double unders just try to find a higher pace than normally

*Scaling: TTB: Alternating TTB or kipping knee raises

DU: 45-60″ DU practice or 100 SU

Accessory

3 RFQ:

10 M Double KB overhead lunges, pick load
20M Sandbag carry 90/50Kg (H)
10 M Double KB overhead lunges, pick load

Thursday 23 February

Warming-up (Buddy training)

5 min machine

3 RFQ:

15 Box step up (alternating)
15 M KB farmer walk, pick load
10 Jump squats

Technique 5 min AMRAP for quality

1). 10 M Handstand walk / sc: 2 wall walks

2). 2 rope climbs (unbroken) / sc: 2 floor climbs and 4 toes to rope

3). 10 pistol squats / sc: 10 lateral step ups

Buddy workout – Quarterfinal 22.4 CrossFit Games Teams

For time:

40 synchro toes-to-bar
30 synchro box jumps
20 synchro alternating DB Snatches
10 rope climbs (total)
20 synchro alternating DB Snatches
30 synchro box jumps
40 synchro toes-to-bar

*RX: 22.5/15DB -> 60/50CM Box

*Time cap 30 min

Friday 24 February

Open workout 23.2

Saturday 25 February

Warming-up

800M jog

3 rounds:

10 Tempo air squat
10 banded goodmornings
10 banded rows

Conditioning

5 rounds, each round for time, of

Row, 750 M moderate

Rest 45 sec,

Row 250M sprint

*Rest 2:30 between rounds

*The focus should be on the 250 M Sprint. Keep checking the consistency of these intervals. The 750 should be easy repeatable for 5 rounds.

Sunday 26 February

Warming-up

3 RFQ:

45” machine
20M Sandbag carry, pick load
30” wallsit
10 V-ups

Weightlifting – Back squat

1×5 at 70% 1 RM
1×5 at 75% 1 RM
1×5 at 80% 1 RM
1×5 at 85% 1 RM
1×5 at 87.5% 1 RM

*Rest 3 min between sets

Workout

6 Rounds, each for time, of:

19 cal Row/ski/bike
19 Wall-ball shots
10 Burpees over line

*Rest 1.30 min between rounds

*TC = 24 min

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