CROSSFIT GEORGINA

CROSSFIT GEORGINA PROGRAMMING

Cycle 5 - Week 1

Monday, August 13th - Sunday, August 19th

 

MONDAY 081318

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Rx

STRENGTH - FRONT SQUAT

3x10 (building)

 

METCON - "REPEAT"

5 x 2:30 AMRAP

10 Thrusters 135/95

10 Box Jumps 30/24

Max AAB Calories

2:30 Rest

Rx

STRENGTH - FRONT SQUAT

3x10 (building)

 

METCON - "REPEAT"

5 x 2:30 AMRAP

10 Thrusters 95/65

10 Box Jumps 24/20

Max AAB Calories

2:30 Rest

 
 

TUESDAY 081418

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Rx

OLYMPIC LIFTING - CLEAN & JERK

3x (2+1) Squat Clean + Split Jerk @ 80%

3x1 Squat Clean + Split Jerk @ 85%

 

GYMNASTICS DEVELOPMENT

EMOMx9:

1 - 5 to 10 Kipping Handstand Push-Ups

2 - 10 Ring Dips

3 - 30s Wall Facing Handstand Hold

 

METCON

3 Rounds for Time

15 DB Box Step Overs 50/35 - 20/16

15 Toes to Bar

1 Legless Rope Climb

FITNESS

OLYMPIC LIFTING - CLEAN & JERK

3x (2+1) Squat Clean + Split Jerk @ 80%

3x1 Squat Clean + Split Jerk @ 85%

 

GYMNASTICS DEVELOPMENT

EMOMx9:

1 - 5 to 10 Kipping Handstand Push-Ups

2 - 10 Ring Dips

3 - 30s Wall Facing Handstand Hold

 

METCON

3 Rounds for Time

15 DB Box Step Overs 35/20 - 16/12

15 Hanging Knee Raises

1 Rope Climb

 
 

WEDNESDAY 081518

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Rx

STRENGTH - DEADLIFT

3x10 @ 65%

 

METCON - "OPEN 16.4 + 17.4"

13:00 AMRAP

55 Deadlifts 225/155

55 Wall Balls 20/14

55 Row Calories

55 Handstand Push-Ups

FITNESS

STRENGTH - DEADLIFT

3x10 @ 65%

 

METCON - "OPEN 16.4 + 17.4"

13:00 AMRAP

55 Deadlifts 155/105

55 Wall Balls 14/10

55 Row Calories

55 Box Handstand Push-Ups

 
 

THURSDAY 081618

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Rx

OLYMPIC LIFTING - SNATCH

EMOMx5:

7 "Touch and Go" Power Snatch 95/65

Rest 2:00

EMOMx5:

16 Alt. DB Snatch 50/35

 

GYMNASTICS DEVELOPMENT

EMOMx9:

1 - 12 Hollow Body Push Downs

2 - 5 to 10 Toes to Bar

3 - 5 Tempo Ring Rows with 3s Pause at the Top

 

METCON

8:00 AMRAP

15 Overhead Squats 95/65

3 Bar Muscle-Ups

FITNESS

OLYMPIC LIFTING - SNATCH

EMOMx5:

7 "Touch and Go" Power Snatch 65/45

Rest 2:00

EMOMx5:

16 Alt. DB Snatch 35/20

 

GYMNASTICS DEVELOPMENT

EMOMx9:

1 - 12 Hollow Body Push Downs

2 - 5 to 10 Toes to Bar

3 - 5 Tempo Ring Rows with 3s Pause at the Top

 

METCON

8:00 AMRAP

15 Overhead Squats 65/45

3 Bar Muscle-Ups

 
 

FRIDAY 081718

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Rx + FITNESS

AEROBIC CAPACITY

For Time:

2000m Row

200 Double Unders

2-mile Run

 
 

SATURDAY 081818

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Rx + FITNESS

STRENGTH - BENCH PRESS

3x5 Bench Press @ 85%

 

METCON - "CINDY"

20:00 AMRAP

5 Pull-Ups

10 Push-Ups

15 Air Squats