5 Days of Programming

I was given a chance to program a week for our gym Next Generation CrossFit. I love putting together differnet workouts with different skill/strengths. I have been programming for my Dad for over 175 differnet workouts so far. People have to be super careful too not over-train certain muscle groups. Programming REST is super important in every workout program. Crossfit demands that you should be good at a list of disciplines, Olympic-Style Weightlifting arguably being the most fundamental one. So there is Weightlifting, Powerlifting, Indoor Rowing, Running, Gymnastics, Calisthenics, and some other stuff. Your "programming" will depend on where your weaknesses are. The Crossfit programming of someone with a 8-minute mile and a 500 pound deadlift should be different than the programming of someone with a 5-minute mile and a 200 pound deadlift. That is why everyhting can be scaled!


Monday
6 rounds of Tabata muscle snatches (45lbs / 35lbs - 20 seconds of work, 10 seconds of rest)
Rest 1 minute
6 rounds of Tabata back squat to push-presses (45lbs / 35lbs - 20 seconds of work, 10 seconds of rest)
Rest 1 minute
6 rounds of Tabata deadlift to bar push-ups (135lbs / 95lbs - 20 seconds of work, 10 seconds of rest)
Rest 1 minute
6 rounds of Tabata split jerks (45lbs / 35lbs - 20 seconds of work, 10 seconds of rest)
Rest 1 minute

This workout was awesome, because we never do a tababta workout with an empty bar. It was a real shoulder burner. It was all about total reps instead of lowest round.

My rep scheme:
Muscle Snatch @ 75lb
10/10/10/12/11/12 = 65 reps
Back squat to Push press @ 45lb
10/10/10/10/11/10 = 61 reps
Deadlift to Push-up @ 135lb
6/5/5/5/4/5 = 30 reps
Split Jerk @ 45lb
11/8/7/7/8/8 = 49 reps

Total reps = 205

Tuesday
Row 12 x 1min with 1 min REST between sets
Max Meters

I love doing interval workouts on Tuesday's! I thought I would share the love with the whole gym.

My meter output:
278/282/282/283/282/282/305/297/299/303/307/303
Total meters 3503

Wednesday
6 rounds for max reps:
1min Thrusters (95/65)
1min Burpees
1min REST

Most people fear the things in which they don't understand or the things they suck at. Work your weaknesses and you will realize you don't have a weakness anymore!

My rep scheme:
Round 1) 23/18 = 41
Round 2) 18/15 = 33
Round 3) 16/15 = 31
Round 4) 16/15 = 31
Round 5) 16/14 = 30
Round 6) 16/15 = 31

Thrusters @ 95lb = 105 reps
Burpees @ 190lb = 92 reps

Total reps = 197

Thursday
for time:
800 m Run with medball (20/14)
100 box jumps (24/20)
800 m Run with medball (20/14)

I can't say that I have tried this one yet. I need a REST day after 3 days ON!

Friday
21-18-15-12-9-6-3 reps for time:
Wallball (20/14)
KB swing (55/35)
T2B

I did not do this one either, because of the Tulsa Run.