NEW BLOCK 

PROGRAMMING WEEK 1 of 4 

27^th July – 1^st August  

Re-introduction to CrossFit and the main movements.  

Welcome back!! 

Firstly, thank you all so much for supporting the gym and being so loyal over the last 4 months! We wouldn’t have been able to open our doors again and coach these workouts if it wasn’t for you all sticking by us. Thank you. 

We’ll be gradually building back into the more complex movements over the coming weeks, but starting with the basics again to refresh and work on technique. 

Everyone had a different situation over lockdown – some had plenty of kit to maintain fitness levels, others just 1 KB or DB. So, it’s super important that we make sure all the basic movements are dialed in again, first to ensure no one gets injured, and also that everyone stays safe during this time. It’ll still be fun, challenging and give you your dose of fitness don’t worry! 😊  

This will be a 4 week ‘welcome back to CrossFit’ block. This week overview: 

Monday: Overhead pressing  

Tuesday: Squat 

Wednesday: Gymnastics / Bodyweight  

Thursday: Olympic lifting (Snatch & C&J) 

Friday: Aerobic / Endurance  

Saturday: Deadlifts 

Have a great week and enjoy the sessions! 

MONDAY 27^th JULY 

PRESSING 

SKILL: 

• Push up scaling  
• Strict press 
• Push press 
• Scapula pull up 

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STRENGTH: 

12 mins to Build in the complex (Taken from the floor) 

3 strict press + 5 push press  

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WOD: 

21 minute EMOM 

Min 1: 100m or 200m run 

Min 2: 10-20 Push ups 

Min 3: 12-15 Scap pull ups 

TUESDAY 28^th  

SKILL: 

• Power clean recap 
• Front rack 
• Front squat 

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STRENGTH: 

15 mins to build in the complex 

1 power clean + 6 perfect Front squats @ tempo 31X1 

Looking for quality movement here, weight not important this week. RPE 7/10. 

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WOD: 

Chipper 

For Time with a partner  

100 Air Squats 

80 Single arm Dumbbell Push Presses 22.5 / 15kg  

100 Ab Mat Sit-Ups 

80 Burpees 

100 Russian Twists  

80 Single arm Dumbbell Thrusters 22.5 / 15kg  

Partition into any size sets, but split the work evenly between partners. 

WEDNESDAY 29^th  

SKILL: 

• Strict Pull ups  
• DU’s 

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STRENGTH: 

EMOM 10 

Min 1: 30 seconds of strict pull ups  

Min 2: 5 hollow rocks + 10 sec hollow body hold 

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WOD: 

Skill EMOM 

EMOM 15: 

Min 1: 45 secs DU’s / practice 

Min 2: 45 secs goblet step ups (alternating legs)

Min 3: 45 secs Russian KB swings 

THURSDAY 30^th  

SKILL: 

• Muscle snatch 
• Power snatch 

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STRENGTH: 

15 mins to build to a Perfect single Power snatch. Use this time to work technique and not worry about how much weight is on the bar. Not a max effort, only good reps! As soon as form starts to deteriorate, then that’s your weight for the day. RPE 7/10.

Record weight lifted on Zen Planner for future reference.   

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WOD: 

5 rounds for time  

20 Toes to KB 

15 Deadlifts @ 50/35kg  

20 Box jumps  

FRIDAY 31^st  

SKILL: 

• S.A. Floor press 
• S.A Squat clean 
• Running technique tips

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WOD: 

Engine / aerobic 

AMRAP 30 

800m run / row / bike 

20 Single arm floor press (10 each side) 

20 Single arm squat cleans (10 each side) 

SATURDAY 1^st August  

SKILL: 

• Thruster efficiency  
• Deadlifts  

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STRENGTH: 

Build to a perfect 5 reps building from last week @ tempo 41X2 

RPE 8/10 max

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WOD: 

10 rounds for time 

10 Thrusters 30/20kg  

5 burpees