WOD Program – March 4th to 9th 2019 

 

Training Cycle 

“Lean & Mean” 

Week 9 In Meso Cycle 

Week 1 Of 4 In Micro Cycle 3 Of 5

 

Training Notes 

1.) This week introduces a new Micro Cycle of training, however, not much is changing. The main reason for this is that you’re in the middle of The Open and we do not want to drastically change to much when we are trying to be at “peak” performance for The Open. You will see 2 days of a linear progression from last week. A few things are changing in your training for the next 4-week Micro Cycle. 

2.) You will see much more focus on skill in the training sessions, such as high skill movements in the WOD and you’ll be going for speed (while keeping your hands and shoulders fresh for The Open). You will also be given the opportunity to max out a lift this week (bench). Lastly, you’ll notice that you are front-loaded in the week to allow your body to recover during the week. You’ll start the week off with massive intensity, lots of rounds and a lot of pulling. As the week goes on, you’ll be challenged with less stimulus and focusing more on recovery to make sure you’re ready to rock on Friday! 

3.) Last week went amazing and I’m very excited to see your progress this week! I think your motor is improving a ton, you guys are getting lean, and your drive is off the chart! 

 

Monday 

Pre Warm-Up

3 Rounds 

10 Band Pull Apart 

10 Band Row 

5 Inchworms 

+

3 Rounds 

5cal AB 

10 Lunges 

5 Push-Up 

 

Warm-Up

Snatch Drills 

 

Strength

A.) OTMx6

20 DU + 1 Snatch 

*Snatch = Heavy, see what you got under fatigue 

 

WOD

6 Sets 

2min Row – Goal = 550/450m

12 TnG Power Snatch @ 95/65 – Goal = Unbroken 

Rest 90sec 

 

Cool Down 

1.) 2min Ski Erg

2.) 2min Pike 

3.) Roll hamstrings, t-spine, & lats 

 

  • – – – – – – – – – – – – – – – – – – – 

 

Tuesday 

TEAM WOD TUESDAY! 

Last Weeks Champions 

“Cardio Is Hardio”

 

Pre Warm-Up

3 Rounds 

10 Band Pull-Apart 

10 Cuff Isolation 

+

3 Rounds 

10 KBS

5 Inchworms 

10cal Ski Erg 

 

Warm-Up

Dynamic Shoulders 

 

Strength

A.) 1RM Bench Press 

15min To Find 

 

WOD

Teams Of 2 

For Time – 23min Cap 

4 Rounds – Leap Frog 

5 Squat Clean 

10 Pull-Ups 

200m Run 

Then: 4 Rounds Split Any Way 

5 Squat Clean @ 185/125

15 Pull-Ups 

200m Team Run 

 

Cool Down

1.) 2min Ski Erg + 2min Row 

2.) 5min Banded Hip Stretch 

3.) Roll Hamstrings + Lats 

 

  • – – – – – – – – – – – – – – – – – – – 

 

Wednesday 

Pre Warm-Up

3 Rounds

10cal Row

5cal Bike

10 Lunges

 

Warm-Up

GAME! 

 

Strength

A.) OT2min x5 

8 Back Squat @ 77% 

5 Box Jump 

 

B.) Skill Practice 

10min 

*Because you loved it so much last week 🙂 

 

WOD

TABATA 

Bike 

Overhead Squat 

Bear Crawl 

 

Cool Down

1.) 3min HARD Row 

2.) Spend 10min on Problem Areas 

 

  • – – – – – – – – – – – – – – – – – – – 

 

Thursday 

Pre Warm-Up

3 Rounds With Sling Shot 

5 Lateral Steps 

5 High Knee

5 Squats

+

3 Rounds 

10 Band Pull Apart 

10 Band Row 

 

Warm-Up

Agility 

 

Session #1 

30min AMARAP 

800m Run 

50 Air Squats 

800m Run 

25 Burpees 

 

Session #2

MOBILITY 

 

Cool Down 

MOBILTIY 

 

  • – – – – – – – – – – – – – – – – – – – 

 

Friday 

CrossFit Open 19.3 

 

  • – – – – – – – – – – – – – – – – – – – 

 

Saturday 

Pre Warm-Up

3 Rounds 

10 KBS

10cal Row 

+

3 Rounds 

10 Thrusters 

5 Inchworms 

 

Warm-Up

Dynamic 

+

Learn SDLHP

 

WOD

For Time – 30min Cap 

“Air Force” 

20 Thrusters 

20 Sumo Deadlift To High Pull

20 Push Jerk

20 Overhead Squats 

20 Front Squats 

*4 Burpees At The Top Of Every Minute 

 

Cool Down 

1.) 4min Row – Moderate 

2.) 3min Pike Stretch 

3.) 3 Rounds 

10 Pass-Through 

30sec Roll T-Spine 

2019-03-03T17:10:14+00:00March 3rd, 2019|WOD, WOD Notes|