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CrossFit programming 7.10.19 (Week 1 Open 20.1)
October 6, 2019
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CrossFit programming 21.10.19
October 20, 2019

CrossFit Programming 14.10.19

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Week 2 CrossFit Open 2020 

14th – 20th October 

Second week of the CrossFit Open (2/5) 

Well done to all that took on 20.1 over the last few days and got a score on the leaderboard. Whether you completed it RX or Scaled, awesome work! Let’s get ready for 20.2 ….! 

Monday, Tuesday & Wednesday will be normal training days throughout these 5 weeks, with Thursday being an ‘active flush’ to get you ready for Friday Game time! We will be dedicating Friday’s to the Open workouts over the five weeks of competition. It will be the class WOD that day, but you also have up until the Monday evening to get it done (you’ll need to be judged by a certified judge) and submit your score online.   


Overview for this week: 

Monday: Power Snatch  

Tuesday: Front Squat complex 

Wednesday: Gymnastics / Pairs intervals 

Thursday: Active flush / Pre game day  

Friday: Open ‘20.2’ 

Saturday: Partner WOD 

Sunday: Olympic lifting class / Rest day 

MONDAY 14th OCTOBER 

SKILL: 

Power Snatch  


STRENGTH: 

A. 

12 minutes to establish a heavy Power Snatch single for the day (not a 1RM) 

B. 

With 70-75% of that weight, perform 3 sets of 5 unbroken touch and go power snatch. Rest as needed between sets.


WORKOUT OF THE DAY: 

For Time 

5-10-15-20-15-10-5 (12 minute cap) 

Overhead Squats 50/32.5kg 

Toes to bar 

TUESDAY 15th OCTOBER 

SKILL: 

Bouncing out of the squat & why/when we use it 


STRENGTH: 

Enderton Front Squat Complex 

Build up to something heavy but with great form – 15 mins.

1 x Front Squat with a 3s pause at the bottom  

1 x Front Squat with a double bounce at the bottom 

1 x Front Squat 


WORKOUT OF THE DAY: 

EMOM 16 

Min 1: 4-6 Thrusters 60/40kg (Choose something mod-heavy which can be done unbroken)

Min 2: 1-3 Bar muscle ups 

Min 3: 14-16 box jump overs 

Min 4: 8-10 HSPU 

WEDNESDAY 16th OCTOBER 

SKILL: 

Pistol Squat  


GYMNASTICS SKILL/STRENGTH: 

4 rounds for Quality

5 Strict pull ups (3-5 secs Negative / Banded strict) 

10 pistol squats (5 each leg) 

5 strict toes to bar  

(Don’t rush through this. Use the time to get stronger and work on these strict movements.) 


WORKOUT: 

In Pairs 16 min AMRAP 

You go, I go style  

6 cals Bike/Row 

8 Wall balls 9/6kg 

10 USA KB Swings 24/16kg 

THURSDAY 17th OCTOBER 

The aim of today is to prepare the body for the Open workout tomorrow. Nothing too taxing that will create muscle soreness. Push blood around the body and leave feeling great. If you’re not in the Open, this will still be a great workout! 


WORKOUT: 

‘Just Move’ 

5 rounds for time 

(30-35 mins soft cap) 

200m run 

10 ‘no press’ burpees 

20 slam balls 

10 ab mat sit ups 

20 OH stepping lunges (slam ball held overhead, 10 each leg) 

40 DU  


MOBILITY: 

Hamstrings / Back  

FRIDAY 18th OCTOBER 

20.2  

TBA ??? 

SATURDAY 19th OCTOBER 

WORKOUT OF THE DAY: 

In pairs, one works, the other rests. (Only the burpees to be performed together, all other movements split however you see fit).

In a 7 minute window… 

Max cals bike in 5 minutes, then max synchro burpees in remaining 2 minutes. 

REST 5 MINUTES 

In a 7 minute window… 

Max cals row in 5 minutes, then max pull ups in remaining 2 minutes. 

REST 5 MINUTES 

In a 7 minute window… 

Max Double Unders in 5 minutes, then max push ups in remaining 2 mins.  

Scoring: 

There will be 2 scores- the total calories/DU’s, and the total amount of Pull ups, Push ups, Burpees combined. 

Score 1: Cals/DU’s

Score 2: Pull ups + burpees + push ups

SUNDAY 20th OCTOBER 

Olympic lifting or Rest day 

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