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CrossFit programming 19.8.19
August 18, 2019
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CrossFit programming 2.9.19
September 1, 2019

CrossFit programming 26.8.19

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Week 10/10 Test week #2 

Final week of this 10 week cycle.

It’s our 2nd test week following on from last week. The aim was to spread the testing over 2 weeks to allow more people a chance of attending these sessions, and also not to overload your bodies with too much intensity.  

This week we’ve got a 1RM Shoulder to overhead on Tuesday, Snatch 1RM Friday, and our 2 inhouse benchmark workouts – ‘Lung burn’ and ‘Satan’s whiskers’ to re-test. It’s going to be a fun week!  

Starting next week, we will begin preparing for the CrossFit Open which will be held in October. (Starts Oct 10th). This will be a short 5-week block. 

Next week will also be a strength deload, with a focus on skills and technique for the Open. If anyone is interested in signing up, let your coach know and have a chat with them about how you should approach it. 

Have fun and enjoy your training ?  


Overview for this week: 

Monday: Bank holiday Hero workout with Coach Will 

Tuesday: Push Jerk/Split jerk 1RM & Inhouse benchmark WOD #1 

Wednesday: Gymnastics / Partner workout

Thursday: Coach Kieran’s last day!  

Friday: Snatch 1RM / Inhouse benchmark WOD #2 

Saturday: Front rack lunges

Sunday: Olympic lifting class / Rest day 

MONDAY 26th AUGUST 

BANK HOLIDAY MONDAY 

WOD: 

Hero workout with Coach Will  

TBA 

TUESDAY 27th AUGUST 

STRENGTH: 

1RM Push jerk/Split jerk (athlete’s choice) 

15 minutes to build towards a 1 rep max jerk/shoulder to OH from the rack. 


WOD: 

INHOUSE BENCHMARK WOD #1:  

‘Satan’s Whiskers’  

3 Rounds for Time  

10 Chest-to-Bar Pull-Ups  

10 Front Squats (75/50kg)  

10 Burpees  

(Take the front squats from the ground.) 

WEDNESDAY 28th AUGUST 

GYMNASTICS STRENGTH/SKILL: 

In groups of 2 or 3 rotate through the following movements: 

 
3 sets of 5-15sec top of ring dip hold straight into 5-15 sec bottom of dip hold 
 
3 sets of 5-10 false-grip ring row / strict pullups 
 
3 sets of 3-5 MU transitions / 3 sets of 30% of max MU’s 


PARTNER WOD: 

For time with a partner. 1 person working at a time, reps stated are a total combined. Split the work however you wish.

50 cals bike/row 

40 Single arm DB thrusters 22.5/15kg 

30 Goblet box step ups 22.5/15kg 

20 DB snatch 22.5/15kg 

30 Goblet box step ups 

40 Single arm DB thrusters 

50 cals bike/row 

20 min cap. 

THURSDAY 29th AUGUST 

Coach Kieran’s last day! 

SKILLS: 

Rope climbs 

Kipping HSPU 


WOD: 

Memorial workout 

‘Moore’ 

20 minute AMRAP 

1 rope climb 

400m run 

Max reps HSPU 

Score will be rounds complete + total number of HSPU 


CORE FINISHER: 

3 rounds for quality. No rest between sets. 

30 med ball sit ups 

50ft dual DB/KB overhead carry 

FRIDAY 30th AUGUST 

OLYMPIC LIFTING: 

Snatch 1RM  

Work towards a new 1RM Snatch. 


WOD: 

INHOUSE BENCHMARK WOD #2:  

Aerobic test workout  
‘Lung Burn’  


For time:  
400m run  
21 burpees  
21 wall balls 9/6kg  
400m run  
15 burpees  
15 wall balls  
400m run  
9 burpees  
9 wall balls 

SATURDAY 31st AUGUST 

STRENGTH: 

Front rack backward stepping lunges 

8-8-8-8-8-8 

Over 6 sets, build towards a heavy 8 reps. (4 lunges each leg) 

Focus on good form and hip extension at the top of the movement. 


WOD: 

3 rounds for time 

10 clean and jerk  

20 T2B 

15 power cleans 

20 push ups 

20 deadlifts 

Rx: 50/35kg

SUNDAY 1st SEPTEMBER 

Olympic lifting class or Rest day 

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