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Programming 02/01/2018-06/01/2018

By Sarah Cahill | In Wods | on January 1, 2018

I’d like to wish everyone at Red Iron CrossFit a very Happy New Year. Another fresh new year is here, another year to live, to banish worry, doubt and fear, to love, laugh and give!

Tuesday

02-01-2018

WOD
Metcon (AMRAP – Reps)
“In Pairs 3 Round each
1 min on 1 min off
10 Air Squats
10 Down Ups
10 Mountain climbs “
WOD
Metcon (AMRAP – Reps)
“3 Rounds
1 min Wall Ball @9/7kg
1 min Rest
1 min Double Unders
1 min Rest
1 min Burpee Box Jump @24/20″
1 min Rest
1 min Row
1 min Rest “

Tuesday OLY 02-01-2018

A: Power Clean + Hang Power Clean + Push Press (5 X 1+1+1)
B: Front Squat (3 x 5 @ 70% )

Wednesday 03-01-2018

A: Back Squat (4 x 5 @ 65% )
B: Strict Toes-To-Bar (4 x 5 )
C: Side Plank (4 x 30s )
WOD
Metcon (AMRAP – Rounds and Reps)
“In Pairs 10 min AMRAP
Partner holds straight arm plank while partner does 1 Round ”

“10 Alt Double KB Lunges
10 TTB “


Thursday 04-01-2018

A: Push Press (4 x 5 @65%)
B: Ring Rows (4 x 10 )
C: Pistols (4 x 5 each side)
WOD
Metcon (AMRAP – Rounds and Reps)
In Pairs 5 Rounds each
“A) 5 Man Makers
B) AMRAP
30 Double Unders
10 Air Squats ”

Score is the round and reps of DU’s and squats

Thursday OLY 04-01-2018

A: Power Snatch + Hang Power Snatch (5 x 1 +1 )
B: Overhead Squat (4 x 3 @70-75% )

Friday 05-01-2018

A: Single leg RDL (4 x 5 each leg )
B: Pull-ups (3 x 5 )
C: Kip Practice (3 x 10 )
Starting the kip movement – Hollow to arch
WOD
Metcon (3 Rounds for reps)
“3 Rounds
3 min on 3 min off ”
“Row 250/200m then
AMRAP
5 Thrusters @42.5/30kg
5 Pull Ups/5 Ring Rows “

Saturday 06-01-2018

A: Handstand Hold (4 x max )
B: Dips (4 x 5 )
C: Ab wheel (4 x 10)
D: Muscle Up transition (4 x 5 )
Ring or bar progression
WOD
Metcon (Time)
4 Rounds for Time
“10 Push Up/ HSPU
10 Box Jumps @24/30″”

 

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