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CrossFit programming 21.9.20
September 20, 2020
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CrossFit programming 5.10.20 (new cycle)
October 4, 2020

CrossFit programming 28.9.20

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120089820 1501655763363655 9179751068504797626 o

PROGRAMMING WEEK 6 of 6 

28th Sept- 3rd October 

The final week of this Strength/Muscular Endurance focused cycle. 💪 A few tests this week to round off the 6 week block. 

It’s been great to see some brilliant improvements in snatch technique, pull up strength and general fitness over the last 5 weeks, well done team!


This week’s overview:  

Monday: Tempo Deadlift  

Tuesday: Tempo Front squat  

Wednesday: Gymnastics  

Thursday: Snatch + OHS complex / Partner WOD 

Friday: Hero WOD ‘Helton’ 

Saturday: Functional Bodybuilding  

MONDAY 28th SEPTEMBER 

STRENGTH: 

Tempo Deadlifts 

Build to a perfect set of 5 tempo deadlifts. 

Tempo: (3-1-X-1) 
3 second negative. 1 second pause at the bottom. 1 second at the top. 

15-20 mins to build, coaches choice.  

Rest 90-120 secs between sets. 

We’re looking for excellent form here, with no rounding of the back and a 3 second control down. 

Not a 5 rep max. 


WOD: 

2 x 6 min AMRAP’s  

3 min Rest between 

AMRAP #1 

8 Pull ups 

10 Box jumps 

REST 3 mins 

AMRAP #2 

8 HSPU 

10 Deadlifts 50/35kg  

TUESDAY 29th  

STRENGTH: 

Tempo Front squats 

Build over the sets to a heavy single at the tempo prescribed.  

Every 3 mins for 5 sets  

5-4-3-2-1 (building) 

All reps @ tempo 21X1 

Tempo: (2-1-X-1) 
2 second negative. 1 second pause at the bottom. 1 second at the top. 


WOD: 

For Time 

“LT”

Buy in: 84 Double unders / 168 SU

Into 2 rounds of

29 DB thrusters 2 x 22.5/15kg  

36 Burpees 

Cash out: 84 Double unders / 168 SU

(Happy Birthday Lee! One of the ‘Morning crews’ finest)

WEDNESDAY 30th  

STRENGTH/SKILL: 

Pull ups & HSPU  

EMOM 12 

Min 1: 8-12 pull ups (Any variation, choose something you want to work on – strict / jumping / kipping / butterfly) Aiming to build on the last few weeks. 

Min 2: 6-10 HSPU (Strict or kipping) Again, continuing to work on previous weeks. 

Min 3: Rest 


WOD: 

AMRAP 14 

2-4-6-8-10-12 etc. 

Single arm Devils press (alternating)

4-8-12-16-20-24 etc.  

Toes to KB / T2B / Hanging knee raises 

22.5/15kg x 1 

THURSDAY 1st OCTOBER 

STRENGTH: 

Power snatch  

20 minutes to build to a heavy complex for the day- 

2 x power snatch + 1 x overhead squat  


PARTNER WOD: 

For Time 

‘Double Grace’ 

60 clean and jerks @ 60/42.5kg  

Alternate reps as often as you like, only 1 person working at a time. 

FRIDAY 2nd  

Aerobic / Endurance 

WOD: 

Hero workout ‘Helton’ 

3 rounds For Time- 

800m run / 60/48 cal bike / 80/60 cal row 

30 DB cleans @ 2 x 22.5/15kg  

30 burpees 

Time cap: 40 mins 

SATURDAY 3rd  

STRENGTH: 

Functional Body Building  

4 sets for quality 

(Rest 60secs) 

A1: Single arm DB floor press x 8-12 each arm @ tempo 2020 

A2: RFE split squats 10-12 reps each leg @ tempo 30X1 (use stack of plates to elevate rear foot) 

Any version of RFE SS is fine – front rack with bar, single arm DB, goblet etc.


WOD: 

‘20’ 

AMRAP in 20 minutes 

20 Wall Ball Shots/Toss (9/6kg) 

20 Power Snatches (35/25kg) / DB snatch (22.5/15kg) (athletes choice)

20 Box Jumps (24/20 in) 

20 Push Presses (35/25kg) 

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