Wednesday CF WOD – Skills Conditioning

28 Feb
0

Programming Note

Skills conditioning again today. Focus on a smooth transition between the exercises and make sure to choose a number of calories you can maintain relatively comfortably (must be sustainable through each of the 21 minute EMOM's). Do not split the class into seperate EMOM's for space purposes, instead split people into stations.

A) Warm Up

10 Mins

3 Min Aerobic, SHoulder Flexion Bands, Pigeon Bands, Hollow Body Kips, Shoulder Rollouts, Band Pull Aparts, Lunge Complex, V Ups, Plank Walk Out to Downward Dog, Scorpions, Lateral Squats

B) WOD – Skills Conditoning 1

21 minute EMOM

Min 1 – 5 to 20 cal Assault bike

Min 2 - 5 Power Snatches @ 40/30kg (Int/Beg - 30/20kg) + 3 to 6 Bar MU (Int/Beg - C2B/Pull Up)

Min 3 – 7 Thrusters (Int/Beg - 30/20kg) + 7.5m OH Walking Lunges @ 40/30kg (Int - 30/20kg, Beg - Plate Lunges)

Rest 5 minutes before part C

C) WOD – Skills Conditoning 2

21 minute EMOM

Min 1 – 8 to 24 cal row

Min 2 - 1 Legless Rope Climb (Int - Rope Climb, Beg - Floor To Standing) + 2.5 to 7.5m HSW (1-3 Wall Walks)

Min 3 – 150-200m run (2-3 laps)

D) PM Session – Weightlifting/Strength

A. No feet snatch + snatch – (14-18) x (1+1) @ 65%+, go every minute. Perform the reps in 2 waves: On first wave (7 to 10 sets) start @ 65% and move up on weight every 1 to 2 sets if moving well, build to no higher than 85%1RM then take the weight down by 10-15% and build back up (as form allows) with the remaining reps.

B. Cluster (squat clean into a thruster) + clean – (12-15) x (1+1) @ 65%+, go every 75 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.

2. Strength

A1. Front squat, aim for the highest % (within the prescribed % range) that’s possible for you (with good form) today, rest 1 minute before A2 1 x 5 @ 79-81% 1 x 4 @ 81-83% 1 x 3 @ 83-85% 1 x 4 @ AHAFA

A2. Weighted dip @ AHAFA (increase load from last week), rest 2-3 minutes before A1 1 x 8 1 x 6 1 x 4 1 x 6

B. Deadlift, aim for the highest % (within the prescribed % range) that’s possible for you (with good form) today, rest 3 minutes between sets 1 x 7 @ 76-78% 1 x 5 @ 80-82% 1 x 3 @ 84-86% 1 x 7 @ AHAFA

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