CrossFit Programming 11.11.19 (Deload week)

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November 17, 2019

CrossFit Programming 11.11.19 (Deload week)

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Deload week post Open 

11th – 17th November 2019 

The aim this week is to: 

  • Recover and recharge  
  • Complete some fun (we think they’re fun!) benchmark workouts
  • Pull back on the total volume across the week 
  • Enjoy your fitness with awesome people ?   
  • Prepare the body before entering a new training cycle 
  • Use this week to reflect on the 5 Open workouts and jot down your weaknesses to focus on for next year!

Overview for this week: 

Monday: Deck of Death team workout 

Tuesday: Power Snatch waves 

Wednesday: Classic benchmark ‘Kelly’ 

Thursday: Body building  

Friday: Benchmark WOD ‘Incredible Hulk’ 

Saturday: Partner WOD / Overhead squats 

Sunday: Olympic lifting class / Rest day 

MONDAY 11th NOVEMBER (deload) 

STRENGTH: 

Front Squats 

5 sets of 5 reps @ 60% 

All sets to be performed at the same weight, not a build.  


WOD: 

‘Deck of Death’  

Teams of 3 or 4 

20 min AMCAP (as many cards as possible) 

TUESDAY 12th NOVEMBER (deload) 

STRENGTH: 

Power Snatch waves:

1 x 3 @ 60% 

1 x 2 @ 70% 

1 x 1 @ 75-80%

X3

3 waves, rest 60-90secs between sets and 2 minutes between waves. 


WOD: 

15 minute EMOM  

Min 1: Bike, hold RPM/pace that is faster than your 10 min max cals pace/RPM.  

OR 

Row, hold SPM/split similar to your 2k pace. 

Min 2: 6-12 strict ring dips / box dips (quality reps)

Min 3: 6-12 Toes to bar / knees to chest (quality reps)

WEDNESDAY 13th NOVEMBER (deload) 

CROSSFIT BENCHMARK WOD: 

‘Kelly’ 

5 rounds for time 

400m run 

30 box jumps 24/20” 

30 wall ball shots 9/6kg 

Time cap: 35 mins 

Make sure if you finish this one before others, stay around to support/cheer on the rest of the team until everyone is done! Stretch and mobilise in remainder of time. 

THURSDAY 14th NOVEMBER (deload) 

BODY BUILDING/STRENGTH: 

3 supersets 

8-12 Unbroken Strict pull ups  

8-12 Weighted push ups  

(Rest 2 mins between sets)


WOD: 

4 rounds Not For Time / For time (you choose)

21 KB swings 24/16kg 

27 Ab mat sit ups 

33 Double unders  (66 singles / 10 attempts) 

FRIDAY 15th NOVEMBER (deload) 

STRENGTH/SKILL: 

Sumo Deadlift 

10 minutes to build to a moderate-heavy 5 reps. 

Not a max, something that feels good and with great technique.  


BENCHMARK WOD: 

‘Incredible Hulk’ 

AMRAP in 20 minutes 

5 Deadlifts (50/35kg) 

5 Hang Power Cleans  

5 Front Squats  

5 Push Press  

5 Back Squat  

SATURDAY 16th NOVEMBER (deload) 

STRENGTH/SKILL: 

The Overhead Squat 

12 minutes to work on the Overhead squat and build up to a heavy single for the day. (Take bar from the rack)

Not a max, something that feels good with great technique. 


PARTNER WOD: 

(Split work however between pairs, one works and the other rests.)

For Time: 

Buy in- 50 cals row / 40 cals bike 

Then, 10 rounds of: 

8 overhead squats 42.5/30kg 

10 HSPU 

12 Bar over burpee 

SUNDAY 17th NOVEMBER 

Olympic lifting class / rest day 

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