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Programming Week 241223

12 days of CrossFitMas barbells-9565, kettlebells-24kg16kg, box jumps-2420 Movements and corresponding reps: 1 overhead squat 2 power snatch 3 sumo deadlift high pulls 4 push press 5 squat cleans 6 kettlebell swings 7 burpees 8 bjsd 9 pull-ups 10 t2b 11 hrpu 12 goblet lunges 12 rounds of RedShed CrossFitmas for time of: 35:00 cap 1 2, 1 3, 2, 1 4, 3, 2, 1 5, 4, 3, 2, 1 6, 5, 4, 3, 2, 1 7, 6, 5, 4, 3, 2, 1 8, 7, 6, 5, 4, 3, 2, 1 9, 8, 7, 6, 5, 4, 3, 2, 1 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Day 3- Wednesday 241225 Merry Christmas!
By
Shawn
Programming Week 241223

Shawn

   •    

Day 1- Monday 241223

A1. 10 alternating strict db curl to press, rest TOM then A2

A2. 5 sets goblet: lunge + lunge + squat

rest to 3:00 then back to A1 x 5

0:00, 3:00, 6:00, 9:00, 12:00

At 15:00 B

B. 1 set every 3:00 x 5

15:00, 18:00, 21:00, 24:00, 27:00

1:00 farmer’s carry 50(53)/35

15 wallballs 20/14, 10’/9’

10 dual db/kb deadlifts 50(53)/35

Day 2- Tuesday 241224

Classes 7, 8, 9, 10am

Wear your MOST flamboyant holiday gear!

A. 12 days of CrossFitMas

(barbells-95/65, kettlebells-24kg/16kg, box jumps-24"/20")

Movements and corresponding reps:

1 overhead squat

2 power snatch

3 sumo deadlift high pulls

4 push press

5 squat cleans

6 kettlebell swings

7 burpees

8 bjsd

9 pull-ups

10 t2b

11 hrpu

12 goblet lunges

12 rounds of RedShed CrossFitmas for time of:

35:00 cap

1

2, 1

3, 2, 1

4, 3, 2, 1

5, 4, 3, 2, 1

6, 5, 4, 3, 2, 1

7, 6, 5, 4, 3, 2, 1

8, 7, 6, 5, 4, 3, 2, 1

9, 8, 7, 6, 5, 4, 3, 2, 1

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Day 3- Wednesday 241225

Merry Christmas!

Happy Birthday CPJ!

RedShed Closed

Day 4- Thursday 241226

Happy 1st day of Hanukkah

Happy Kwanzaa

A. Max distance 24:00

30sec static hold every 2:00 starting at 0:00

(FLR, side bridge, forearm plank, hollowbody, wall sit, ring support, hang, handstand…)

B. Yoga for Athletes

Feel free to bring your own blanket!

Day 5- Friday 241227

A. 1 complex every 2:00 x 5

2 deadlifts

3 hang power cleans

4 front rack lunges

5 sh2oh

Build each round.

Reduce barbell to 70% of last successful

Rest to 12:00 then B

B. AMRAP 6:00

25 double unders (sub 7 box jumps)

5 burpee pull-ups/c2b or 5 muscle ups

Rest 2:00 then C

C. AMRAP 10:00

“A” complex at 70%

Day 6- Saturday 241228

Classes 7, 8, &9am

Debut RedShed Benchmark WOD

A. “Casey”

For Time 20:00 CAP

30 cal row

30 wallballs 20/14, 10’/9’

30 pull-ups

30 alt pistol squats

30 alt db power snatches 50/35

30 ghd sit-ups

Day 7- Sunday 241229

See slack and Zen Planner for programming

8:00am OLY

9:00am Endurance

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Program Week of 250630
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Program Week of 250630

3 Sets for quality 30 sec Inversion hold 30 sec rest 30 sec side bridge left 30 sec side bridge right 1:00 rest Rest an additional 2:00 then B B.

Program Week of 250623
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Program Week of 250623

AMRAP 24:00* 25 kbs 2416kg 25 double unders 75 singles 10 lateral bbjo nte 20 10 ohs 9565 500m rowski *5 t2b every 3:00 starting at 0:00 and including minute 24:00 Day 6- Saturday 250628 Community Event Spartan Deka Atlas All participating athletes to use Foundations weights More details coming in an emailposted in slackfacebook Deka Atlas: For Time 30:00 Cap ZONE 1: 20 barbell thrusters ZONE 2: 20 bar facing burpees over the barbell ZONE 3: 20 surrender lunges ZONE 4: 20 db g2oh ZONE 5: 40m dual db bear crawl turn around every 5m ZONE 6: 20 db sit ups ZONE 7: 60m farmers carry turn around every 5m, deadlift every 10m ZONE 8: 20 dual db sh2oh ZONE 9: 100 jump rope singles ZONE 10: 100m atlas shoulder to carry turn around every 5m Day 7- Sunday See slack and Zen Planner for programming 8 - 10 am OLY with endurance finisher 10am CrossFit

Program Week of 250616
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Program Week of 250616

For Time 35:00 cap Buy in 400m weighted run vest, medball, sandbag… Then: AMRAP to 20:00 on the clock 6 c2b pull-ups 19 dual db hang squat cleans 3525 11 ring push-ups 63 double unders singles @ 20:00 65 calories for time Juneteenth Inspired WOD 6- June 19- 19th freedom day 11- 11 date of the emancipation proclamation 63- 1863 year of the emancipation proclamation 65- 1865 year of Juneteenth Day 6- Saturday 250621 Coachs choice Classes 7, 8, &9am Day 7- Sunday 250622 Shed

Program Week of 250609
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Program Week of 250609

For Time 30-20-10-20-30 Power cleans 9565, 11585, 135105 Calories At - 3 mu -or- 5 c2b -or- 7 pull-ups -or- 9 rr Day 6- Saturday 250614 Coachs choice Classes 7, 8, &9am Day 7- Sunday 250615 See slack and Zen Planner for programming 8:00am OLY 9:00am Endurance 10:00 am CrossFit

Program Week of 250602
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Program Week of 250602

10 front rack lunges from the rack, rest to 3:00 then back to A1 x 5 Rest an additional 2:00 then B-D on a continually running clock B.

Program Week of 250526
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Program Week of 250526

5 rounds for time 20:00 cap 10 deadlifts 155115 15 wall balls 20#,1014#, 9 200m run :30 rest Day 3- Wednesday 250528 Repeat 230530 A.