Programming Week of 3/01/20
TEST WEEK
MONDAY
A.
20 Min:
Find 1RM Bench Press
Recommended Warm Up:
1x10 40%
1x8 50%
1x6 70%
1x4 75%
1x2 80%
Start hitting singles at 80%
B.
Teams of 2, AMRAP 14:
Max Meters on Rower
C.
Accessory
1:00 Prone Pec Stretch
1:00 Seated Shoulder Extension Stretch
*Check notes in SugarWod for Demo Video
TUESDAY
A.
20 Min
Find 1RM Back Squat
Recommended Warm Up:
1x10 40%
1x8 50%
1x6 60%
1x4 70%
1x2 75%
Start hitting singles at 80%
B.
5 Rounds- CAP 12:
6 Hang Clean & Jerk
12 Toes-to-Bar
24 Air Squats
Scaled: 115/75lbs, Hanging Knee Raises
Rx: 135/95lbs
Comp:155/105lbs
C.
Accessory:
1:00 Couch Stretch
1:00 Barbell Quad Smash
WEDNESDAY
A.
“Izzy”
AMRAP 19:
3 Squat Snatch
8 Bar Facing Burpees
21 Double Unders
On Friday February 21st, 2020 Isabelle Grace Herman lost her 18 month battle with Leukemia at Children’s Hospital in Denver at the age of 19. She was born on March 8th and went home to Jesus on the 21st of February. Her home gym is CrossFit 970 in Loveland, CO.
Scaled: 95/65lb, 42 Singles
Rx: 115/75lbs
B.
10 Min
Coach Led Mobility
THURSDAY
A.
Find Max Unbroken Strict Pull Ups
Scaled: Ring Rows to the most difficult position you can get at least 3 reps.
B.
AMRAP 20:
20 Push Ups
20 Alt. DB Snatch
20 Pull Ups
20 Hang DB Clean & Jerk
20 Sit Ups
Scaled: 35/25lbs
Rx: 50/35lbs
D.
Accessory
Foam Roll
Perform 20 Passes on roller at each muscle group.
FRIDAY
A.
20 Min
Find 1RM Deadlift
Recommended Warm Up:
1x10 40%
1x8 50%
1x6 70%
1x4 75%
1x2 80%
Start hitting singles at 80%
B.
For Time- CAP 14:
75 Wall Balls
50/40 Cal Bike
25 DB Box Step Overs 24/20”
Scaled: 14/10lbs, Bodyweight Step Overs
Rx: 20/14lbs, 35/25lbs
Comp: 20/14lbs, 50/35lbs
C.
Accessory
2 Rounds:
10 Sumo Stance Good Mornings 45/35lbs
:30 Pigeon Stretch Each Leg
SATURDAY
Women’s WOD Jam- No classes!