84930927 1310620015800565 2244120407865032704 n
CrossFit programming 10.2.20
February 9, 2020
86718140 1318135831715650 6088388305567612928 n
CrossFit programming 24.2.20
February 23, 2020

CrossFit programming 17.2.20

86345355 1315662045296362 6288132902198706176 n

86345355 1315662045296362 6288132902198706176 n

Week 14 – (14/15) 

17th – 23rd Feb 2020 

Block 2: Skills focus 


Overview for this week:  

Monday: Single leg / lower body 

Tuesday: MU drills  

Wednesday: T2B 

Thursday: Barbell cycling 

Friday: Functional Bodybuilding / Sprint chipper 

Saturday: Tempo DL’s  

Sunday: Olympic lifting class / Rest day 


MONDAY 17th FEBRUARY 

MOBILITY: 

Ankles & hips  


STRENGTH: 

Assisted pistol squats / negative pistols  

3 sets of 6-8 reps each leg  

Rest 90-120 seconds 


WOD: 

5 rounds for time 

40 DU (100 SU / 10 attempts) 

12 DB box step overs 2 x 22.5/15kg @ 24/20” 

8 Up/downs (half burpee) 

TUESDAY 18th  

BMU STRENGTH/SKILL WORK: 

Work through 3 or 4 rounds of.. 

10-20 second hang in false grip / palms over bar hold

10-15 tight kip swings  

10 straight arm banded PVC push downs / 10 kip swings with straight arm press down 

10 scapula push ups 


WOD: 

EMOM 20 

Min 1: AMRAP bar MU 

Min 2: 15 wall balls 

Min 3: 200m row 

Min 4: 30 second isometric hold of your choice* 

*Must be a core exercise. e.g hollow hold, plank etc

WEDNESDAY 19th  

SKILL: 

Toes to bar overview and progressions. 

Use this time to select a scale to use in WOD 1. Pick something where you can move really well but it challenges you. Quality reps only. 

For example, if you don’t have T2B then you could do small sets of three-quarter T2B. 

KB Swings should ideally be unbroken.  

Rest after WOD 1 and prepare for WOD 2.


WOD #1: 

For Quality  

15-12-9-6-3 

Toes to bar 

30-24-18-12-6 

Russian KB swings  


WOD #2:

AMRAP 15 

15 Box jumps 24/20” 

10 DB/KB Push press 2 x 22.5/15kg  

5 Weighted sit ups  

THURSDAY 20th  

STRENGTH/BARBELL: 

8 minutes to Build to a heavy weight in the complex first. 

Then perform the EMOM straight after with something lighter / same weight.  


EMOM 8 

1 Complex every minute of: 

1 Snatch grip DL + 1 Hang power snatch + 1 Overhead squat + 1 Power snatch 


WOD: 

‘Black & Blue’ 

5 rounds for time 

10 Power cleans 60/42.5kg  

10 Burpees 

FRIDAY 21st  

STRENGTH/BODYBUILDING: 

3 Tri-Sets (Rest 60-90 seconds after each set) 

Dual Arnold Z-press 8-10 reps @ tempo 2020

Renegade rows 12 reps total @ tempo 20X1

Side plank 45-60 secs each side 


WOD: 

Sprint Chipper – For time 

50 Pull ups 

40 Goblet squats 24/16kg KB

30 STOH @ 40/25kg 

20 OH stepping lunges (10 each leg) 24/16kg KB

10 Power snatches 40/25kg  

SATURDAY 22nd  

STRENGTH: 

Build to a heavy set of 6 deadlifts @ tempo 30X1  

(3 seconds down, 0 seconds at the bottom, explode up, 1 second at the top) 


PARTNER WOD: 

‘Panic Breathing’ 

For Time with a Partner

500-400-300-200-100m Row (x2) / 25-21-16-10-5 Cals Bike (x2)

Partner Kettlebell Rack Hold (24/16 kg) 

5 Burpee penalty for each drop of kettlebells 

With a running clock rows will be performed alternating between teammates, as time trials for each distance: 500/500, 400/400, 300/300, 200/200, 100/100. Every row is to be performed at maximum intensity while the other partner “rests” with two kettlebells in rack position. The “resting” partner will rack the bells at the beginning of their partner’s row and will unrack them at the end of the row. 

Unracking of kettlebells before the end of the row results in a 5 synchronized burpee penalty for every offense, to be paid at the end of the workout. 

SUNDAY 23rd  

Oly lifting / Rest day  

Leave a Reply

Your email address will not be published. Required fields are marked *