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CrossFit programming 26.8.19
August 26, 2019
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CrossFit Programming 9.9.19 (Open prep week 1)
September 8, 2019

CrossFit programming 2.9.19

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Deload week  

2nd September – 8th September 

After our highly successful last 10 week block (PB galore!!), we will use this week to pull back on the volume and switch focus to the CrossFit Open which begins on 10th October. This week we will look at most of the skills needed in the Open – RX & Scaled categories. It’s important after an intense couple of weeks, to allow our bodies to recover and re-fresh the mind. It’s also wise to have a week with less volume/intensity now and again to avoid over-training. We can then hit the next 5 weeks hard ready for The Open.

(If you do not intend on signing up for the Open, or don’t feel like you need to have a deload week, then hit these workouts with the same intensity as normal. Those that feel fatigued after the last block and are planning on participating in October, I would recommend pulling back a little this week and go no harder than 80% effort in the WOD’s). 

Finally, all the coaches were super proud after seeing so many PB’s these last 2 weeks! Well done everyone! The PB bell was well and truly hammered.

For info and how to sign up for The Open, here is the link: https://games.crossfit.com/open 


Overview for this week: 

Monday: DU’s 

Tuesday: Pull ups / Chest to bar & DB movements

Wednesday: T2B and cleans 

Thursday: HSPU 

Friday: Snatches and wall balls 

Saturday: ‘The hateful eight’ 

Sunday: Olympic lifting class / Rest day 

Gone… but not forgotten…

MONDAY 2nd SEPTEMBER 

SKILL FOCUS: 

Double unders  


SKILL WOD: 

‘Flight Simulator’ (Cap of 10 minutes) 

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 

Unbroken Double-Unders 

The pyramid rep scheme ascends from 5 to 50 (increments of 5), then back down to 5. Each set must be unbroken. Rope must stop moving before starting the next set. Rest as needed between sets. If a set is broken, athlete must start again from the beginning of that set. A single-under counts as a broken set. 

Intermediate version: 
10-20-30-40-50-40-30-20-10 
Unbroken Double-Unders 

Beginner version: 
10-20-30-40-50-40-30-20-10 
Unbroken Single-Unders (attempt at least one double-under per set) 


WOD: 

2 rounds for time 

40 goblet squats 20/12kg 

20 burpees 

40 sit ups 

200m run 

TUESDAY 3rd SEPTEMBER 

SKILL FOCUS: 

Pull ups / Chest to bar & DB movements


SKILL WOD: 

EMOM 10 

Min 1: 10 Hollow rocks + 10 second hollow hold  

Min 2: 15-20 reps tight kip swings / scapula pull ups 

Min 3: 10 Superman rocks + 10 seconds Superman hold 

Min 4: 10 reps Hip to Bar / 5 strict pull ups 

Min 5: Push away drill / 20 second isometric ring row hold 


WOD: 

For Time (20 min cap) 

3 Rounds of: 

10 box jumps 

10 pull ups 

20 DB snatch 22.5/15kg 

Straight into… 

3 rounds of: 

10 box jumps 

10 chest to bar pull ups 

20 DB hang clean and jerk 22.5/15kg 

WEDNESDAY 4th SEPTEMBER 

SKILL FOCUS: 

Toes to bar & Power Cleans


SKILL WOD: 

15 minutes to build up to a technical moderate-heavy single power clean. Not a max. 

**Every 3 minutes, perform 3 perfect T2B/HKR/K2C/K2E/T2R.** 


PARTNER WOD: 

AMRAP in 18 minutes. 

Only 1 bar per pair (partner up with someone similar strength-wise). Only 1 person working at a time. 

30 Toes to bar 

50 cals Bike/Row 

30 Power Cleans 60/42.5kg 

THURSDAY 5th SEPTEMBER 

SKILL FOCUS: 

Strict Handstand push ups  


SKILL WOD: 

3 rounds not for time 

100m run 

5 handstand kick ups / 2-3 wall climbs / 10-25ft handstand walk 


WOD: 

For quality 

10-9-8-7-6-5-4-3-2-1 

American KB swings 24/16kg 

Strict HSPU 

Air squats 

FRIDAY 6th SEPTEMBER 

SKILL FOCUS: 

Wall balls & Snatches 


SKILL WOD: 

In 15 minutes, build up to a technical moderate-heavy single power snatch. Not a max. 


WOD: 

‘Karabel’ 

10 rounds for time:

3 Power snatch 60/42.5kg 

15 wall balls 9/6kg 

SATURDAY 7th SEPTEMBER 

SKILL FOCUS: 

Burpees, push ups, and shoulder to overhead movements 


WOD: 

‘The hateful eight’ 

(35 min time cap) 

8 Rounds for Time: 

8 Push-Ups 

8 Sit-Ups 

8 Air Squats 

8 Pull-Ups 

8 Deadlifts (42.5/30kg) 

8 Hang Power Cleans (42.5/30kg) 

8 Shoulder-to-Overheads (42.5/30kg) 

8 burpees 

SUNDAY 8th SEPTEMBER 

Olympic lifting class or Rest day 

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