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CrossFit programming 17.2.20
February 16, 2020
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CrossFit programming 2.3.20 (deload week)
March 1, 2020

CrossFit programming 24.2.20

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86718140 1318135831715650 6088388305567612928 n

Week 15 – (15/15)  

24th Feb – 1st March 2020 

Block 2: Skills focus 

Last week of this block / test week

Some challenging workouts coming this week – lets finish this training block strong! There are a few surprises, tests & re-tests including the famous barbell cycling workout DT on Thursday! 

Next week (2nd March) will be a deload & ‘no drop’ week. 


Overview for this week:  

Monday: Single leg strength test 

Tuesday: ‘Nate’  

Wednesday: 30 min EMOM 

Thursday: ‘DT’ 

Friday: Functional Bodybuilding  

Saturday: Back squat / Partner WOD 

Sunday: Olympic lifting class / Rest day 

MONDAY 24th FEBRUARY 

STRENGTH: 

Single leg strength test  

(see video below) 

10 minute EMOM (switching legs every minute) 

12 weighted step ups  

Perform 12 on the left in minute 1, then 12 on the right in minute 2 and so on. 

Use roughly 25% of your 1RM front squat weight  / goblet. 

Is one leg working more than the other?? If so, you’ve got an imbalance which will need fixing before squatting heavy! This test is great to implement into your training every few months and check in on your single leg strength.


WOD: 

For time 

100 Forward Stepping lunges (50 each leg) 

75 Sit-Ups 

50 Push press 20/15kg 

25 Overhead Squats 20/15kg 

50 Knees-to-Elbows 

75 Single unders  

100 Air Squats 

TUESDAY 25th 

SKILL: 

  • Muscle up scaling 
  • HSPU scaling 
  • USA KB swing technique tips 

WOD: 

Hero Workout 

‘Nate’ 

AMRAP in 20 minutes 

2 Muscle-Ups 

4 Handstand Push-Ups 

8 Kettlebell Swings (2/1.5 pood) 


CORE FINISHER: 

3 Rounds 

10 Hollow Rocks 

10 Alligator Rolls 

10 Arch Rocks 

1 minute Rest 

WEDNESDAY 26th  

SKILLS: 

  • T2B 
  • Alternating DB snatch efficiency tips  

AEROBIC SKILL WOD: 

2 min on / 1 min off (30 mins EMOM – 5 Rounds) 

Work for the whole 2 minutes and aim for MAX reps. 

Min 1: Max DU  

Min 2: Max alternating DB snatch 22.5/15kg 

Min 3: Rest 

Min 4: Max Burpee box jumps 

Min 5: Max T2B 

Min 6: Rest 

THURSDAY 27th  

BARBELL/STRENGTH: 

EMOM 12 

2 touch & go Power cleans (building over the 12 mins) 


WOD: 

‘DT’ 

5 Rounds For Time 

12 Deadlifts  

9 Hang Power Cleans  

6 Push Jerks  

(70/45kg) 

Complete 5 rounds of the work in the order written. 

Score is the time it takes you to complete 5 rounds. 

FRIDAY 28th  

STRENGTH/BODYBUILDING: 

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

Tall kneeling KB press 8-10 reps @ tempo 2020 

KB/DB RDL 10-12 reps @ tempo 30X1 

Plank march 20 reps (10 each arm) 


WOD: 

For Quality  

80-60-40-20 

Slam balls 

14-12-10-8 

Weighted sit ups 

12-10-8-6 (Each leg) 

Double KB front rack walking lunges 

10-8-6-4

Double KB front squats 


MOBILITY:

Mobility work for rest of the session

SATURDAY 29th  

STRENGTH: 

Back Squat (low bar or high bar) 

5 sets – all reps to be at tempo 30X1 (3 seconds down, 0 at the bottom, explode up, 1 at the top) 

5-4-3-3-3 building each set 

Rest 2 mins after each set 


PARTNER WOD: 

15 min AMRAP in pairs

50 Hang power snatch 40/25kg 

50 burpees over the bar 

40 Power cleans 50/30kg 

40 Wall ball shots 

30 Deadlifts 60/35kg 

30 DB push press 2 x 22.5/15kg DB’s  

Ensure you have all the additional weights set aside ready when the workout starts. Weight increases for the cleans and then again for the DL’s. Work can be split however between partners.

SUNDAY 1st MARCH 

Oly lifting / Rest day  

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