CrossFit programming 25.3.19 (Deload week)

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CrossFit programming 18.3.19
March 17, 2019
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CrossFit programming 1.4.19 (Start of new block)
March 31, 2019

CrossFit programming 25.3.19 (Deload week)

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25th –> 30th March 2019

(Deload week)

After 5 weeks of Open workouts, we are having a deload. This week will be less volume than normal, with more focus on longer workouts and skill development. Have a read of this article to get a better understanding of why a deload week is essential to long term development.
https://breakingmuscle.com/fitness/deloading-101-what-is-a-deload-and-how-do-you-do-it 
Also, please don’t forget Saturday 30th March we will be hosting memorial workout ‘Subra’ in memory of the legendary member who recently passed.
 
 

 
 

Monday 25th March

SKILL:
20 minutes to work on the Snatch 
You could build to a heavy single, work on linking reps together, or even just practice technique with an empty bar. These could be power snatches or full squat snatch, you choose. This will be a great chance to receive some feedback and tips to help you with your technique.
————————————–
WOD:
(3 x 4 minute AMRAPS)
 
AMRAP 4
5 Hang power snatches 40/25kg
10 bar over burpees
 
2 minutes rest
 
AMRAP 4
10 overhead squats 40/25kg
15 T2B
 
2 minutes rest
 
AMRAP 4
15 Deadlifts 40/25kg
20 Box jumps 24/20
 
 

 
 

Tuesday 26th March

“Jenkins” (British hero Pairs WOD)
Split the work however, but must run together.
 
AMRAP with a Partner in 40 minutes
50 Burpees
400m Run
50 Full kettlebell swings (24/16 kg)
400m Run
50 Pull-Ups
400m Run
50 Push-Ups
400m Run
 
 

 
 

Wednesday 27th March

20 minutes to work on the Clean & Jerk.
You could build to a heavy single, work on linking reps together, or even just practice technique with an empty bar. This will be a great chance to receive some feedback and tips to help you with your technique.
——————————————-
WOD:
4 rounds for time
 
75 Double unders / 150 singles
15 Power cleans 50/30kg
75 Double unders / 150 singles
10 Shoulder to Overhead 50/30kg
 
 

 
 

Thursday 28th March

15 minutes of Mobility for Shoulders and Thoracic spine.
———————————————–
WOD:
EMOM 30
Min 1: 200m run
Min 2: 5 man makers (Use 2 KB’s or DB’s)
 
If 200m is too hard to complete within the minute, modify the distance to something which takes around 40/45 seconds to finish.
Select 2 DB/KB’s that will give you around 15 seconds rest each time on the man makers. This will be an awesome endurance workout.
 
 

 
 

Friday 29th March

15 minutes practice to work on 1 movement.
Pick from either:

  • Handstand holds
  • Handstand push ups
  • Handstand walking

———————————-
WOD:
Benchmark workout – ‘Angie’
 
For time:
100 Pull ups
100 Push ups
100 Sit ups
100 Squats
 
 

 
 

Saturday 30th March

Memorial workout  – ‘Subra’ (11am. Check Facebook for more details – the more people the better!)
 

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