2017.02.08

by JJ Christopher in WOD | 1 Comment

DSC06272

Remember:

Strength:

push press

    • 4-5×6-8 (10X2 tempo)

– one work set every 3 minutes

– 6 reps: 72.5-77.5% 1 RM

– 8 reps: 65-70% 1 RM

superset: strict(/weighted) pull-ups & strict(/weighted) ring dips (sub: push-ups)

    • 3-4×6-8 (1010 tempo)

OR

unbroken muscle-ups

    • 3-4×3-5

 

Conditioning:

8 min.

    • 1,000m row
    • AMRAP wall walks

Review movements here: http://www.divisionstcrossfit.com/movement-glossary/

Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/

Review programming design here: http://www.divisionstcrossfit.com/2016/09/26/dscf-strength-programming-explained/

Stay in-the-know with Division St. CrossFit:

Like us on Facebook!

Join our Members Only Forum!

Follow us on Instagram!

2017.02.07

by JJ Christopher in WOD | Leave a comment

DSC06270

Remember:

Strength:

front squat

2 waves

    • 1×6 (20X2 tempo)
    • 1×5 (20X2 tempo)
    • 1×4 (20X2 tempo)

– one work set every 3 minutes

– second wave heavier than the first

– 6 reps: 72.5-77.5% 1 RM

– 5 reps: 77.5-82.5% 1 RM

– 4 reps: 80-85% 1 RM

 

Conditioning:

5 min. AMRAP

    • 5 dumbbell thrusters (50/35)
    • 5 kettlebell swings (70/53)

– rest 5 min.

5 min. AMRAP

    • burpee box-jump step-downs (24/20)

Review movements here: http://www.divisionstcrossfit.com/movement-glossary/

Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/

Review programming design here: http://www.divisionstcrossfit.com/2016/09/26/dscf-strength-programming-explained/

Stay in-the-know with Division St. CrossFit:

Like us on Facebook!

Join our Members Only Forum!

Follow us on Instagram!

2017.02.06

by JJ Christopher in WOD | Leave a comment

DSC06255

Remember:

Strength:

power clean

    • 3-4×3 touch-and-go
    • 2-3×1.1
    • 1-3×1

 

Conditioning:

4 rounds

    • 20 calorie row
    • 15 hang power cleans (95/65)
    • 10 pull-ups
    • 5 handstand push-ups

Review movements here: http://www.divisionstcrossfit.com/movement-glossary/

Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/

Review programming design here: http://www.divisionstcrossfit.com/2016/09/26/dscf-strength-programming-explained/

Stay in-the-know with Division St. CrossFit:

Like us on Facebook!

Join our Members Only Forum!

Follow us on Instagram!

2017.02.05

by JJ Christopher in WOD | Leave a comment

Olympic Weightlifting: 10:00 – 11:30 am

Open Gym: 10:00 am – 1:00 pm

Strength programming for the week of 2/6/17 – 2/11/17:

Monday 2/6/17

power clean

    • 3-4×3 TNG, 2-3×1.1, 1-3×1

Tuesday 2/7/17

front squat

    • 2 waves×6, 5, 4 (20X2 tempo), one work set every 3 min.

Wednesday 2/8/17

push press

    • 4-5×6-8 (10X2 tempo), one work set every 3 min.

superset: strict(/weighted) pull-ups and strict(/weighted) ring dips

    • 3-4×6-8 (1010 tempo)

OR

unbroken muscle-ups

    • 3-4×3-5

Thursday 2/9/17

power snatch

    • 3-4×3 TNG, 2-3×1.1, 1-3×1

Friday 2/10/17

back squat

    • 2 waves×6, 5, 4 (20X2 tempo), one work set every 3 min.

front-rack holds

    • 3-5×10 seconds

Saturday 2/11/17

    • metcon only

2017.02.04

by JJ Christopher in WOD | Leave a comment

DSC06247

Remember:

Conditioning:

with a partner

60 man makers (35/25)

– both partners perform 3 burpees on the minute every minute, beginning with the first minute

– if the buzzer sounds mid-man maker, that repetition should be completed before that person performs their burpees (the non-working partner may do their burpees at the sound of the buzzer – they do not need to wait for their partner to finish their man maker)

– partners may switch whenever but both must perform 30 repetitions each

Review movements here: http://www.divisionstcrossfit.com/movement-glossary/

Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/

Review programming design here: http://www.divisionstcrossfit.com/2016/09/26/dscf-strength-programming-explained/

Stay in-the-know with Division St. CrossFit:

Like us on Facebook!

Join our Members Only Forum!

Follow us on Instagram!

2017.02.03

by JJ Christopher in WOD | Leave a comment

DSC06236

Remember:

Strength:

12 min. EMOM

    • odd min: 4-8 handstand push-ups
    • even min: 6-10 toes-to-bar (scale: knees-to-elbows/kipping) OR 2-4 bar muscle-ups

– scale the quantities of each movement such that it is no more than 50% of your most recent max unbroken set

 

Conditioning:

20 min. AMRAP

    • 5 dumbbell snatches (50/35), per side
    • 10 box jump step-downs (24/20)
    • 15 ab-mat sit-ups

Review movements here: http://www.divisionstcrossfit.com/movement-glossary/

Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/

Review programming design here: http://www.divisionstcrossfit.com/2016/09/26/dscf-strength-programming-explained/

Stay in-the-know with Division St. CrossFit:

Like us on Facebook!

Join our Members Only Forum!

Follow us on Instagram!

2017.02.02

by JJ Christopher in WOD | Leave a comment

DSC06231

Remember:

Strength:

front squat

    • 2×6 (20X2 tempo)
    • 2×5 (20X2 tempo)
    • 2×4 (20X2 tempo)

– one work set every 3 minutes

– 6 reps: 72.5-77.5% 1 RM

– 5 reps: 77.5-82.5% 1 RM

– 4 reps: 80-85% 1 RM

 

Conditioning:

10 rounds

    • 5 ring dips (sub: push-ups)
    • 10 pistols, alternating (sub: alternating step back lunges)
    • 5 chest-to-bar pull-ups

Review movements here: http://www.divisionstcrossfit.com/movement-glossary/

Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/

Review programming design here: http://www.divisionstcrossfit.com/2016/09/26/dscf-strength-programming-explained/

Stay in-the-know with Division St. CrossFit:

Like us on Facebook!

Join our Members Only Forum!

Follow us on Instagram!

2017.02.01

by JJ Christopher in WOD | Leave a comment

DSC06216

Remember:

Strength:

deadlift

    • 2×3 (3111 tempo)
    • 2×2 (3111 tempo)
    • 2×1 (3111 tempo)

– one work set every 3 minutes

– 3 reps: 85-90% 1 RM

– 2 reps: 87.5-92.5% 1 RM

– 1 reps: 92.5-97.5% 1 RM

 

Conditioning:

10 min. AMRAP

    • 20 double-unders (sub: 30 sec. DU attempts/wall jumps/four-count mountain climbers)
    • 10 Russian kettlebell swings (70/53)
    • 5 8-count bodybuilders (no push-up)

Review movements here: http://www.divisionstcrossfit.com/movement-glossary/

Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/

Review programming design here: http://www.divisionstcrossfit.com/2016/09/26/dscf-strength-programming-explained/

Stay in-the-know with Division St. CrossFit:

Like us on Facebook!

Join our Members Only Forum!

Follow us on Instagram!

2017.01.31

by JJ Christopher in WOD | Leave a comment

DSC06209

Remember:

Strength:

superset: handstand push-ups & toes-to-bar (scale: knees-to-elbows/kipping)

    • 5-6×6-8

OR

superset: handstand push-ups & bar muscle-ups

    • 5-6×6-8 (HSPUs)
    • 5-6×2-4 (bar MUs)

 

Conditioning:

6 min. AMRAP

    • 10 calorie row
    • 10 burpees

– rest 3 min.

6 min. AMRAP

    • 10 box jumps step-downs (24/20)
    • 10 shoulder-to-overheads (135/95)

Review movements here: http://www.divisionstcrossfit.com/movement-glossary/

Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/

Review programming design here: http://www.divisionstcrossfit.com/2016/09/26/dscf-strength-programming-explained/

Stay in-the-know with Division St. CrossFit:

Like us on Facebook!

Join our Members Only Forum!

Follow us on Instagram!

2017.01.30

by JJ Christopher in WOD | Leave a comment

DSC06205

Remember:

Strength:

back squat

    • 2×6 (20X2 tempo)
    • 2×5 (20X2 tempo)
    • 2×4 (20X2 tempo)

– one work set every 3 minutes

– 6 reps: 72.5-77.5% 1 RM

– 5 reps: 77.5-82.5% 1 RM

– 4 reps: 80-85% 1 RM

front-rack holds

    • 3-5×10 seconds

 

Conditioning:

5 rounds

    • 3 power cleans* (185/135)
    • 6 front squats* (185/135)
    • 9 pull-ups
    • 12 push-ups
    • 15 air squats

*same weight/barbell

Review movements here: http://www.divisionstcrossfit.com/movement-glossary/

Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/

Review programming design here: http://www.divisionstcrossfit.com/2016/09/26/dscf-strength-programming-explained/

Stay in-the-know with Division St. CrossFit:

Like us on Facebook!

Join our Members Only Forum!

Follow us on Instagram!

« Previous   1 2 ...... 6 7 8 9 10 11 12 13 14 15 ...... 221 222   Next »