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CrossFit programming 9.12.19
December 8, 2019
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CrossFit programming 23.12.19 (deload/rest/have some fun week)
December 22, 2019

CrossFit programming 16.12.19

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Week 5 (5/15)  

16th – 22nd December 2019 

Block 1: Strength focus  


Overview for this week: 

Monday: Back squat 

Tuesday: Deadlift 

Wednesday: Gymnastics + aerobic 

Thursday: Snatch 

Friday: Benchmark ‘Cindy’ 

Saturday: Partner WOD 

Sunday: Olympic lifting class / Rest day 

MONDAY 16th DECEMBER 

STRENGTH: 

Back squat 

20 minutes to build up to a heavy single for the day over the following rep scheme: 

5-4-3-2-1-1 

This is NOT a 1 rep max. See how you feel on the day, but aim to finish at least the same or heavier than your single at 90% last week. (check back to zenplanner to remind yourself what you lifted last Monday). 

Rest as needed between sets. 


WOD: 

For time 

20-16-12 Goblet box step ups 24/16kg KB & 24/20” 

30-20-10 USA KB swing 24/16kg 

60-40-20 DU 

Perform the 20 goblet step ups (10 each leg), then the 30 swings into 60 DU. In that order. 

TUESDAY 17th  

TECHNIQUE:

  • Devils press
  • RDL
  • Roll outs 

STRENGTH: 

4 x 8 Romanian deadlift 

Use a challenging weight that also allows for good form. Ensure good hamstring engagement and control throughout.  

(Rest 90 secs between all sets.) 


WOD: 

9 minute AMRAP 

1,2,3,4,5,6,7.. etc Devils press 2 x 22.5 / 2 x 15kg 

2,4,6,8,10,12…. etc Wall balls 9/6kg  

Perform ascending repetitions of devils press (increment by 1’s) and wall balls (increment by 2’s) each round until the 9 minutes is up. Score is the total number of repetitions completed. 


OPTIONAL CORE WORK: 

3 x 8-10 kneeling barbell roll outs  

Brace midline and avoid hips dropping. 

WEDNESDAY 18th  

GYMNASTICS: 

EMOM 12 

Min 1: Max strict pull ups in 50 secs (PULL) 

Min 2: Max strict HSPU in 50 secs (PUSH) 

Min 3: Max active hollow bar hang in 50 secs (GRIP/MIDLINE) 

Min 4: Rest  

(Scale back if unable to perform at least 2/3 reps on strict pull ups and SHPSU. No kipping.) 


WOD: 

For time in pairs (25 min cap) 

40 cal row / 28 cals bike 

40 slam balls 

40 synchro burpees 

30 cal row / 21 cals bike 

30 slam balls 

30 synchro burpees 

20 cal row / 14 cals bike  

20 slam balls 

20 synchro burpees 

Partners split work however they wish, apart from the synchro burpees.

THURSDAY 19th 

OLYMPIC LIFTING: 

Snatch  

15 minutes to build up to a heavy for the day in the following complex: 

1 Power snatch + 2 Overhead squat 


WOD: 

For time: 

2 Rounds of: 

8 Power Snatches (70/47.5kg) 

8 Bar-over Burpees

Then, 2 Rounds of: 

8 Power Snatches (60/42.5kg) 

8 Bar-over Burpees

Finally, 2 Rounds of: 

8 Power Snatches (50/35kg) 

8 Bar-over Burpees

FRIDAY 20th     

SKILLS: 

Kipping pull ups 


Benchmark WOD: 

Cindy 

AMRAP in 20 minutes 

5 Pull ups 

10 Push ups 

15 Air squats 


CORE WORK: 

3 sets 

10 lying ‘Y’ raises (feet down) 

10 V-ups 

10 single leg glute bridges (20 reps in total)  

SATURDAY 21st  

Fun warm up 

SKILLS: 

  • Hang power clean 
  • Push press 
  • Front rack lunges 

PARTNER WOD: 

For Time 

Buy in: 40 synchro air squats

80 Hang Power Clean 

80 Front Squat 

80 Push Press 

80 Front Rack Lunges 

Cash out: 40 synchro air squats

Rx: 60/37.5kg  

Both partners use the same barbell. Aim to partner up with someone of a similar ability level.  

SUNDAY 22nd  

Olympic lifting class or Rest Day 

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