Programming: Week of Aug 1

Coach Whitney at the USA Masters Games in Greensboro and Coach Sami at the Guardian Games in Radford.

Our second accumulation week of this phase. Still focus on skill and staying aerobic. Next week we shift into intensity!

Monday

A.
1 Clean + 1 Hang Clean + 1 Jerk
1RM then 1×90%

B.
Front Squat w/ 5 sec bottom pause:
1RM – go over last week’s 7 sec pause

C.
5 Rounds:
Weighted Hip Extension w/ 3 sec pause at top x 8 (squeeze butt)
Double Unders x 40
Row 20 Cals
– rest as needed
– focus on body alignment and position at hip extension pause
– double under skill
– row skill (1 cal per stroke, moderate stroke rate)


Tuesday

A.
Superset:
Floor Press 5×8
Ring Muscle Up 5xMax(-1)

B.
20 Min @ 85%
Turkish Getup
– after every 6, stop and do 6 strict pullups
– weighted pullups if you have them


Wednesday

A.
3 Position Snatch (floor, knee, hip)
1RM then 1×90%

B.
Back Squat:
5×2 @ 80% dynamic effort
– drive out of hole like it’s 100%

C.
5 Rounds:
10 Fast and Hard GHD Situps (think about your Muscle Up transition)
20 Unbroken KB Swing (1.5pd / 1pd)
– rest 2-3 min between rounds
– midline conditioning, penalty for breaking KBS is coaches choice


Thursday

A.
Press:
5RM with 3 sec pause at lockout

B.
Push Jerk:
5RM with 3 sec pause at lockout

C.
“Boat Race”
3 Rounds for total time:
Row 500m
Run 400m
– rest 3 min


Friday

A.
Deadlift:
5RM with 1 sec pause just below knee
– drop and reset
– shins vertical and back flat at pause

B.
20 min @ 85%
5 Strict Handstand Pushup
10 Pistols (5 each leg)
15 Hang Power Clean (95 / 65)
– focus on handstand pushup / pistol skill
– on HPC keep chest high and rebound each rep from the thigh (see FB post in private group last weekend during Double DT at the CrossFit Games)


Saturday

For time:
21 Power Snatch (115 / 75)
21 Lateral Jump Burpees
100 Double Unders
15 Power Snatch (115 / 75)
15 Lateral Jump Burpees
75 Double Unders
9 Power Snatch (115 / 75)
9 Lateral Jump Burpees
50 Double Unders