Week 1 new training cycle (1/15)  

18^th – 24^th November 2019 

Block 1: Strength focus / Foundation & accumulation 

This 15-week cycle overview: 

• Will run from 18^th Nov 2019 to 29^th Feb 2020 
• There will be 2 blocks over the course of the 15 weeks 
• 2 deload weeks 
• Each block will have a different focus 
• Starting with strength in the first 8 weeks and moving into more of the higher skill crossfit movements.
• This will be a great lead up to anyone competing in Feb/March/April (A lot of comps held around this time, might be a great time for your first one if interested in competing) 
• Coming off the Open, strength was the main limiter for most members looking at the overall scores. 
• We will keep the same main lift on each day to allow people to plan their week and know ahead what’s coming. E.g. Mondays will be Squat to begin with. 
• There will be some benchmarks programmed early in the cycle and then repeated again towards the end to track progress.  
• Big focus on Back squat, Deadlift, and overhead strength initially then moving into more complex, dynamic movements such as muscle ups, handstand walking, pistols and Olympic lifting. 

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Overview for this week: 

Monday: Tempo Back squat

Tuesday: Deadlift cluster sets

Wednesday: Engine / Gymnastics 

Thursday: Power Snatch / overhead / pressing 

Friday: Classic CrossFit chipper / core strength

Saturday: Partner workout  

Sunday: Olympic lifting class / Rest day 

MONDAY 18^th NOVEMBER  

STRENGTH: 

Tempo Back Squat 

3 sets of 5 @ 60% (tempo 31X1)  

3 sets @ 3 75% (no tempo) 

Rest 120secs between sets  

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WOD: 

5 rounds for time 

20 wall balls 9/6kg  

12 power cleans 60/42.5kg  

TUESDAY 19^th NOVEMBER 

Deadlift 

Cluster sets 

3 x (5.5.5) @ 60-70% 

Rest no more than 20 seconds between each mini set and then 2-3 mins between clusters. 

This is week 1, so no need to go super heavy here and try to break records. Ensure your technique is spot on and stick to the percentages. Use this week to make sure you are moving well ready for the heavier weights in the coming weeks.  

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WOD: 

EMOM 18 

Min 1: 30-50 DU  

Min 2: 12-16 Box jump overs 24/20” 

Min 3: 8-12 HR push ups 

WEDNESDAY 20^th NOVEMBER 

GYMNASTIC STRENGTH/SKILL: 

5 supersets 

5 strict HSPU straight into… 

15 false grip/normal grip ring rows 

Rest as needed between sets  

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WOD: 

In pairs, 20 min AMRAP 

40 cal row / 28 cal bike 

20 synchro burpees 

30 cal row / 21 cal bike 

15 synchro air squats 

20 cal row / 14 cal bike 

THURSDAY 21^st NOVEMBER 

OLYMPIC LIFTING: 

Power Snatch waves 

3 waves 

Wave 1: 

3 reps @ 60% 

2 reps @ 70% 

1 rep @ 75% 

Wave 2: 

3 reps @ 65% 

2 reps @ 75% 

1 rep @ 80% 

Wave 3: 

3 reps @ 70% 

2 reps @ 77% 

1 rep @ 82% 

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WOD: 

For Time: 

30 burpees 

30 DB snatch (15 each arm) 

30 DB goblet squats 

30 DB push press (15 each arm) 

30 burpees 

Rx: 22.5/15kg  

FRIDAY 22^nd NOVEMBER 

WOD PREP: 

Pull up scaling  

Hip mobility  

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CHIPPER WOD: 

‘Angie’ 

For Time 

100 pull ups 

100 push ups 

100 sit ups 

100 squats  

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CORE WOD: 

‘Durante core’ 

5 Rounds for not for time 

10 Hollow Rocks 

10 V-Ups 

10 Tuck Ups 

10 second Hollow Hold 

1 minute Rest 

SATURDAY 23^rd NOVEMBER 

PARTNER WOD: 

‘Dorie’ 

20 minute AMRAP 

Buy In: 

100m Partner Carry (each) / scale to heavy object carry if unable to perform.  

Then, in time remaining: 

Partner A completes 1 round of: 

15 American Kettlebell Swings (24/16kg) 

10 Burpees 

5 Ground-to-Overheads (40/30kg) 

Partner B performs: 

Max Wall Ball Shots (9/6kg) 

Partners rotate each round until team completes 150 Wall Balls. 

Then, in time remaining: 

AMRAP of the 15/10/5 rep rounds above (one partner working at a time) 

When Partner 1 completes 15/10/5 round, partners switch. Continue, switching after each round until 150 cumulative Wall Balls are completed by the team. Score is numbers of Rounds and Reps of the 15/10/5 completed for both partners combined. 

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FINISHER: 

With your partner, For Time: 

100 cals row OR 

70 cals bike 

(Split however, but only 1 can be working at a time) 

SUNDAY 24^th NOVEMBER 

Olympic lifting / Rest day