CROSSFIT GEORGINA

CROSSFIT GEORGINA PROGRAMMING

Cycle 4 - Week 1

Monday, July 16th - Sunday, July 22nd

 

MONDAY 071618

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Rx

STRENGTH - DEADLIFT

3x10 @ 72.5%

 

GYMNASTICS DEVELOPMENT

EMOMx8

1 - 10s Handstand Hold + 3 Kipping HSPU

2 - 1 Box Handstand Circle

 

METCON

Every 75s Complete 3 Thrusters 95/65

*each round begins with 3 bar facing burpees

*add 1 thruster each round

Fitness

STRENGTH - DEADLIFT

3x10 @ 72.5%

 

GYMNASTICS DEVELOPMENT

EMOMx8

1 - 10s Handstand Hold + 3 Kipping HSPU

2 - 1 Box Handstand Circle

 

METCON

Every 75s Complete 3 Thrusters 65/45

*each round begins with 3 bar facing burpees

*add 1 thruster each round

 
 

TUESDAY 071718

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Rx

OLYMPIC LIFTING - SNATCH BALANCE + OVERHEAD SQUAT

EMOMx4:

2 Snatch Balance + 1 Overhead Squat (across)

Rest 1:00

EMOMx4:

1 Snatch Balance + 1 Overhead Squat (building)

 

GYMNASTICS DEVELOPMENT

EMOMx6:

1 - 10 Box Kips

2 - 5 to 10 Kipping Knee Tucks

Rest 1:00

EMOMx6:

1 - 15s Ring Row Hold + 10 Ring Rows

2 - 30s L-Hang

 

METCON

8:00 AMRAP

3-6-9-12-15...

Squat Snatches 95/65

Chest-to-Bar Pull-ups

FITNESS

OLYMPIC LIFTING - SNATCH BALANCE + OVERHEAD SQUAT

EMOMx4:

2 Snatch Balance + 1 Overhead Squat (across)

Rest 1:00

EMOMx4:

1 Snatch Balance + 1 Overhead Squat (building)

 

GYMNASTICS DEVELOPMENT

EMOMx6:

1 - 10 Box Kips

2 - 5 to 10 Kipping Knee Tucks

Rest 1:00

EMOMx6:

1 - 15s Ring Row Hold + 10 Ring Rows

2 - 30s L-Hang

 

METCON

8:00 AMRAP

3-6-9-12-15...

Squat Snatches 65/45

Chest-to-Bar Pull-ups

 
 

WEDNESDAY 071818

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Rx

METCON

3 Rounds for Time with a Partner:

500m Row Each

50 Burpees

50 Box Jumps 24/20

800m Run Together

 

*athletes may divide the burpees and box jumps however they wish

FITNESS

METCON

3 Rounds for Time with a Partner:

500m Row Each

50 Burpees

50 Box Jumps 20/16

800m Run Together

 

*athletes may divide the burpees and box jumps however they wish

 
 

THURSDAY 071918

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Rx

STRENGTH - BENCH PRESS

E2MOMx5 (10:00)

3 Bench Press @ 82.5%

 

GYMNASTICS DEVELOPMENT

EMOMx6

1 - 30s Handstand Hold

2 - 5 to 10 Kipping HSPU

Rest 1:00

EMOMx6

1 - 15 Box Dips

2 - 5 Box HSPU + 1 Box Line Walk + 5 Box HSPU

 

METCON

9:00 AMRAP

50ft DB Walking Lunge 50/35

50 Double Unders

15 DB Box Step Overs 50/35 20/16

50 Double Unders

FITNESS

STRENGTH - BENCH PRESS

E2MOMx5 (10:00)

3 Bench Press @ 82.5%

 

GYMNASTICS DEVELOPMENT

EMOMx6

1 - 30s Handstand Hold

2 - 5 to 10 Kipping HSPU

Rest 1:00

EMOMx6

1 - 15 Box Dips

2 - 5 Box HSPU + 1 Box Line Walk + 5 Box HSPU

 

METCON

9:00 AMRAP

50ft DB Walking Lunge 50/35

50 Double Unders

15 DB Box Step Overs 50/35 20/16

50 Double Unders

 
 

FRIDAY 072018

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Rx

STRENGTH - BACK SQUAT

E3MOMx3 (9:00)

3 Back Squats @ 90%

 

GYMNASTICS DEVELOPMENT

EMOMx8

1 - 10s L-Hang + 4 Kipping Knee Tucks

2 - 10 Box Kips

 

METCON

9:00 AMRAP

10 Overhead Squats 95/65

10 Toes to Bar

FITNESS

STRENGTH - BACK SQUAT

E3MOMx3 (9:00)

3 Back Squats @ 90%

 

GYMNASTICS DEVELOPMENT

EMOMx8

1 - 10s L-Hang + 4 Kipping Knee Tucks

2 - 10 Box Kips

 

METCON

9:00 AMRAP

10 Overhead Squats 65/45

10 Toes to Bar

 
 

SATURDAY 072118

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Rx

STRENGTH - SHOULDER TO OVERHEAD

EMOMx12

1 to 4 - 5 Push Jerks (across)

5 to 8 - 3 Push Jerks (across)

9 to 12 - 1 Push Jerk + 1 Split Jerk (across)

 

METCON

EMOMx10

1 - 12 Hang Power Cleans 95/65

2 - 40 Double Unders

Rest 2:00

EMOMx10

1 - 10 Sumo Deadlift High Pulls 95/65

2 - 15/12 AAB Calories

FITNESS

STRENGTH - SHOULDER TO OVERHEAD

EMOMx12

1 to 4 - 5 Push Jerks (across)

5 to 8 - 3 Push Jerks (across)

9 to 12 - 1 Push Jerk + 1 Split Jerk (across)

 

METCON

EMOMx10

1 - 12 Hang Power Cleans 65/45

2 - 40 Double Unders

Rest 2:00

EMOMx10

1 - 10 Sumo Deadlift High Pulls 65/45

2 - 15/12 AAB Calories