Daimino Stewart
Functional Fitness, Strength & Conditioning, Olympic Lifting, General FitnessCrossfit is continuously evolving. How do you effectively prepare for something like Crossfit? Establishing strong fundamentals and excelling to the next level requires consistency and programming that encourages honest self-assessment and mindful evaluation.
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6 sessions per week
Must use App app to view and log training
Team Training
Skill
A
Every 4 Minutes x 12 Minutes 8 Strict C2B Pull-Ups 10 Ring Dips *{Strict Until Failure Then Kip} 30 GHD Sit-Ups Rest *Use a vest for pull-ups & dips (20/14)
B
Front Squat
7, 5, 3, 7, 5, 3 @ 55, 60, 65, 55, 60, 65 %
WOD
C
5 Rounds For Time 250m Ski Erg 7 Devils Press (50/35) 5/4 Ring Muscle-Ups *Add One Rep Every Round To Muscle-Ups (5-6-7-8-9) {20 Minute Cap} *Scaled: 35/25, 3/2 Ring Muscle-Ups **4/3 Bar Muscle-Ups/ Banded Bar Muscle-Ups
Am Session
A
4 Rounds For Time 500/400m Row (Alt W/500m Run) 8 Wallfacing HSPU (10x30") 50Ft Double DB Front Rack Walking Lunges (50/35) 1 Seated Legless Rope Climb + 2 Rope Climbs 50Ft Double DB Walking Lunges (50/35) 8 Strict HSPU (10x30") Rest 2 Minutes After Every Round *Scaled: 8 Strict HSPU/8 Kipping HSPU, 35/25 , 3/2 Rope Climbs , **Scaled: Kipping HSPU , 35/25, 2/1 Rope Climbs
B
Hang Snatch (Blocks)
3, 3, 3, 2, 2, 2, 1, 1, 1, 7 @ 45, 50, 55, 60, 65, 70, 75, 80, 85, 70 %
C
Snatch High Pull (Deficit) (2-1/2")
3 x 3 @ 80, 90, 101 %
WOD
D
3 Round 20/15 Calorie Bike 25 T2B 60Ft Sand Bag Carry 200/150 (15Ft Intervals x 4) {13 Minute Cap} *Scaled: 12/10 Bike, 15 T2B , 150/100
Accessory
A
5 Sets 5-8 Single Arm DB *Seated On Floor 5-8 Snatch Grip Bent Over Rows 8 Glute-Ham Extentions 30 Cross Over Singles *Build on Each Set
B
1 Power Clean + 1 Hang Clean + 1 Jerk
3, 3, 3, 2, 2, 2, 1, 3 @ 45, 50, 55, 60, 65, 70, 75, 80 %
WOD "Open Prep"
C
Every 2 Minutes x 20 Minutes 15/12 Calorie Row 15 Wallballs (30/20) *Rest Remaining Time **Scaled: 20/14 , 10/8 Calorie Row
Ring Muscle-Up EMOM
D
10 Minute EMOM 5/4 Ring Muscle-Ups *Score = Total Reps *Scaled:3/2 or Bar Muscle-Ups
WOD
A
4 Sets 500m Row {Rest 90s Rest} 500m Run {Rest 90s Rest} 30/25 Calorie Erg Bike {Rest 90s Rest} *Add 100m Every Run (5-6-7-800m) Find a Pace On Each
A
Front Rack Wide Grip Jerk + Overhead Squat
10 x 1
B
Back Squat
5 x 3 @ 75 %
WOD
C
Every 3 Minutes x 24 Minutes (8 Rounds) 10/8 Calorie Bike 8 BBJO 8 T2B 8 C2B Pull-Ups *Alt Rounds With/ 4T2B + 4 C2B + 4 Bar Muscle-Ups
Barbell Cycle/QF
A
100 Double-Unders 15 Kipping HSPU (4/2") 15 Snatch (135/95) 100 Double-Unders 10 Strict HSPU (4/2") 10 Snatch (185/125) 100 Double-Unders 5 Wallfacing HSPU (4/2") 5 Snatch (225/155) {15 Minute Cap} *Scaled: Flat 10x30" Standard, 135/95,155/105,185/125
Skill Wod
B
3 RFT 9 WallWalks 15 Shuttle Runs (50ft) 5/4 Rope Climbs {15 Minute Cap} **Scaled 3/2 Rope Climbs
Rest And Recovery
A
Spend Time Mobilizing And Recovering
Daimino Stewart-Anguiano
Former football player (NFL/CFL/Arena Football) and Track and Field (Decathlon) College athlete Turned Crossfit athlete and coach. NFPT Cert + Crossfit Level Certs + Nutrition. 4x Crossfit Regional Athlete + Started Crossfit in 2011.
When you join a team you’re getting more than programming, you’re joining an online community.
LinearProgressionCF
LinearProgressionCF
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