RedShed CrossFit

221031 Monday

Day 1
Monday 22.10.31
HALLOWEEN

A. EMOM 8:00 DEATH BY snatches
4 DB power snatches
Increase weight each minute
Rest 3:00, then B
B. EMOM 8:00 DEATH BY T2B
2 T2B increase by 2 each round
2, 4, 6, 8, 10, 12, 14, 16
Rest 3:00, then C
C. EMOM 8:00 DEATH BY Calories
2 calories increase by 2 each round
2, 4, 6, 8, 10, 12, 14, 16

221030 Rest Day

Rest Day

Week of 221031 Preview

221029 Saturday

Day 6

WOD 221029

WOD - Coach's Choice

Fitness Outside of the Shed...

221028 Friday

Day 5
Friday 221028

A. 1 Complex every 1:30, x 5
1 Clean pull
1 Squat Clean
1 Push Jerk
1 Split Jerk
Rest 3:00, then B… adjust barbell to 90%
B. EMOM 18:00
1) 1 clean & jerk at 90% of A + 30 double unders/ 60 singles
2) 1 clean & jerk @ 90% of A + 10 push ups
3) 1 clean & jerk @ 90% of A + 10-15 abmat sit-ups

221027 Thursday

Day 4
Thursday 221027

A. Aerobic Intervals
5:00 work 3:00 rest
5:00 work 2:00 rest
5:00 work 1:00 rest
5:00 work DONE

221026 Wednesday

Day 3
Wednesday 221026
GRIP Strength

A1. 5 high BJSD… rest TOM, then A2
A2. 300m/250m row… rest to 3:00, then back to A1 x 4
Rest an additional 3:00, then B
B. 5 Sets 15:00 cap 50/35
5 dual DB power cleans
10 dual DB front squats
Farmer’s carry down and back
10 T2B

221025 Tuesday

Day 2
Tuesday 221025

A1. 6 loaded RFESS each leg… rest TOM, then A2
A2. 10 unbroken seated dual DB presses… rest TOM, then A3
A3. 8 single arm row each arm… rest to 4:00, then back to A1 x 3
Rest and additional 3:00 (15:00), then B
B. 15:00 Running clock for B, C, and D athletes to manage their own rest
3 sets
15 wall ballls 20/14 10/9
10 medball OH lunges 20/14
5 pu/c2b
Rest 2:00, then C
C. 3 Sets
15 GHD or weighted abmat sit-ups (25/15)
10 Hang power snatches (cleans) 95/65
5 Overhead (front) squats
D. Max distance run in time remaining

221024 Monday

Programming Week of 221024

Day 1
Monday 221024

A. Split Jerks 1RM Pre-test (next week is 1rm Re-test
0:00 5 reps
2:00 5 reps
4:00 3reps
6:00 3 reps
8:00 1 rep
10:00 1 rep
12:00 1 rep
Rest an additional 2:00 (14:00), then B
B. EMOM 3:00
1. Burpees
2. Burpees BJSD 24/20
3. Burpee BJO 24/20
Rest 2:00, then C
C. EMOM 3:00
1. Burpees
2. Burpees medball cleans 20/14
3. Burpee medball clean wallballs 10’/9’
Rest 2:00, then D
D. EMOM 3:00
1. Burpees
2. Burpee Deadlifts (dual DB 50/35)
3. Devil’s Presses 50/35
Rest 2:00, then E
E. EMOM 3:00
Burpee pull-up/C2B/MU

221023 Rest Day

Rest Day

Week of 221024 Preview

221022 Saturday

Day 6

WOD 221022

WOD - Coach's Choice

Fancy Outside of the Shed...