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Programming for Week Commencing 26th February.

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MONDAY:

Strength
Strict Press
10 x EMOM
1 x Strict Press
*start light and build as you can over the 10 sets

RX
4 x 2-minute rounds for reps of:
12-cal row
24 double-unders
Max-reps wall-ball shots (6/9 kg)
– Rest 2 minutes between rounds

INTERMEDIATE
4 x 2-minute rounds for reps of:
12-cal row
24 double-unders
Max-reps wall-ball shots (4/6 kg)
– Rest 2 minutes between rounds.

BEGINNER
4 x 2-minute rounds for reps of:
9-cal row
24 single-unders
Max-reps wall-ball shots (4/6kg)
– Rest 2 minutes between rounds.

INTENDED STIMULUS
At least 10-15 wall-ball shots per round; 40-60+ total.
Row in 45 seconds or less.
Double-unders in 30 seconds or less.
At least 30 seconds to accumulate wall-ball shot reps in large and/or unbroken sets.

TUESDAY:

RX
3 rounds for time:
4 rope climbs
12 GHD sit-ups
16 single-leg squats

INTERMEDIATE
3 rounds for time:
2 rope climbs
12 GHD sit-ups to parallel
16 single-leg squats to a target (16 in)

BEGINNER
3 rounds for time:
4 pull-to-stands
12 sit-ups
16 alternating reverse lunges

Post-workout
10 x EMOM
10-15 x Hip Extensions or 10-15 x Good Mornings
10-20 x DB Plank Pull Though

INTENDED STIMULUS
7:00-12:00.
Rope climbs in 1:00-2:00.
GHD sit-ups in :25-1:00.
Single-leg squats in :30-1:15.

WEDNESDAY:

HEAVY DAY

RX

Every 2 minutes for 10 rounds:
1 Clean and Jerk

INTERMEDIATE
Same as Rx’d

BEGINNER
Every 2 minutes for 10 rounds:
2 Clean and Jerks

INTENDED STIMULUS
Build to a 1-rep-max clean and jerk.
Start with a moderate load (75% or more) and make small increases.
Plan for the 8th set to be the heaviest to allow for a second attempt or back-off sets as needed.
Beginners should use a light to moderate load and perform 2 reps per minute to increase opportunity to practice.

THURSDAY:

STRENGTH
EMOM x 10
2 x Back Squats
(build to a heavy 2 reps)

**if doing the Open Friday – keep weight consistent over the set – RPE 6/7

RX
Complete as many reps as possible in 8 minutes of:
5 shuttle runs
10 double-DB push jerks @ 22.5/15kg
20 box step-ups @ 24/20”

– 1 shuttle run = 25 ft down/25 ft back

INTERMEDIATE
Complete as many reps as possible in 8 minutes of:
5 shuttle runs
10 double-DB push jerks 15/10kg
20 box step-ups @ 24/20”

– 1 shuttle run = 25 ft down/25 ft back

BEGINNER
Complete as many reps as possible in 8 minutes of:
3 shuttle runs
10 double-DB push presses (5/7.5 kg)
20 box step-ups @ 16”

– 1 shuttle run = 25 ft down/25 ft back

INTENDED STIMULUS
3-5 rounds.
Shuttle runs in 1:00 or less.
Push jerks in 1-2 sets.
Step-ups in 1:15 or less.

FRIDAY:

CrossFit OPEN 24.1


SATURDAY:

RX
With a partner, complete as many rounds as possible in 24 minutes of:
20 x Synchro Sit Ups
20 thrusters (43/61 kg)
20 x Down Ups
400-m run
– Run together; split thrusters as needed.

INTERMEDIATE
With a partner, complete as many rounds as possible in 24 minutes of:
20 x Synchro Sit Ups
20 x thrusters (29/43 kg)
20 x Down Ups
400-m run
– Run together; split thrusters as needed.

BEGINNER
With a partner, complete as many rounds as possible in 24 minutes of:
20 x Synchro Sit Ups
20 x thrusters (15/20 kg)
20 x Down Ups
400-m run
– Split thrusters and run as needed.

INTENDED STIMULUS
4-6+ rounds.
Thrusters in sets of 3+.
Down Ups 1:00 – 1:15
Runs in 2:30 or less.
Split the work as needed.

SUNDAY:

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

“BLAKE”
4 Rounds FT.
100 ft Overhead Walking Lunges (20/15kg plate)
30 Box Jumps (24/20 in)
20 Wall Balls Shots (9/6 kg, 10/9 ft)
10 Handstand Push-Ups