Monday, January 22nd, 2017 WOD

KSCF Programming
As the weeks press on, our programming will continue to prepare athletes for the CrossFit Open. We will continue to condition ourselves as well as improve our Gymnastics skill set.

We have recently been keeping a relatively consistent schedule with our weekly programming. Moving forward, we are going to be more randomizing the day-to-day programming. This means we will continue our BB cycling prep as well as gymnastics strength, but they will not be on the same day from week-to-week.

#ImprovingEveryday

Strength
Pressing Strength
6 Minutes to 1RM Push Press

WOD
On The Minute
4 Thruster + 15 Double Under
5 Thruster + 15 Double Under
6 Thruster + 15 Double Under
7 Thruster + 15 Double Under
REST
4 Thruster + 15 Double Under
5 Thruster + 15 Double Under
6 Thruster + 15 Double Under
7 Thruster + 15 Double Under

Friday, January 19th, 2017 WOD


Strength
Superset (3 sets): Toe Pulls (12-15 reps) AND Active Pigeon (12-15 reps with 10 sec hold at the bottom of last rep)
A) Toe Pulls
B) Active Pigeon

Superset (3 sets):
Strict HS Push ups X 3-5 reps @ tempo 30X1
+
Skin the Cat X 3-5 reps

WOD
Complete 3 Rounds
30 Kettlebell Swings (53/35)
20 Alt. Renegade Row (45/25)
10 Weighted Sit-ups
L3: 53/35, 40/20
L2: 44/26, 35/15
L1: 35/26, 30/10

Thursday, January 18th, 2018 WOD

Persian Persistence

Strength
Max Box Jump in 8 attempts

WOD
Lateral Bar Over Burpee → Snatch Ladder
For Time:
1-3-5-7-9-11 Bar Over Burpees
11-9-7-5-3-1 Snatch

Rx: 95-105-115-135-155-185/65-75-85-95-105-125
L1: 75-95-105-115-135-155/55-65-75-85-95-105
L2: 75-85-95-105-115-135/55-55-65-75-85-95
L3: 65-75-85-95-105-115/35-55-65-65-75-85

Wednesday, January 17th, 2018 WOD

Yeaaahhhhh Women!!!


WOD
Complete as many reps as possible in 10 minutes following the rep scheme:
3-6-9-12…
Clean and jerk (135/85)
Toes to Bar

L3: 115/75
L2: 105/65
L1: 95/55

Strength
Accessory Strength: complete 3-4 sets

A) DB Lateral Lunges: 8/side
B) DB Biceps Curls: 5-7
C) Banded Crossover 90-90: 10

Tuesday, January 16th, 2018 WOD

Do you take care of your scapular health??


Strength
Band Muscle Ups Transitions – 3 sets of 5 reps / 3 min rest

3 Sets of:
Chest to bar Strict Chin Ups (elastic/5 second negatives→strict) 4-7
+
Arching Scap Pull In – 15 sec hold

WOD
“Doctor’s Orders”
Complete 3 Rounds:
50 Air Squats
35 Pushups
20/15 Calorie Row

Monday, January 15th, 2018 WOD

Working together


Strength
Bent Over BB Row
5×5

WOD
5 Minutes to 1RM Push Press
In 3 Minutes, reduce barbell to ~50-55% of 1RM Push Press.

On-The-Minute
4 Thruster + 15 Double Under
5 Thruster + 15 Double Under
6 Thruster + 15 Double Under
4 Thruster + 15 Double Under
5 Thruster + 15 Double Under
6 Thruster + 15 Double Under