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CrossFit programming 28.9.20
September 27, 2020
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CrossFit programming 12.10.20
October 11, 2020

CrossFit programming 5.10.20 (new cycle)

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120151978 1503436536518911 2486246232531719879 o

PROGRAMMING WEEK 1 of 9 

5th – 10th October  

The first week of this new Strength cycle. 💪 

This 9 week cycle will be aiming to build strength in the back squat, the Olympic lifts and also overhead pressing movements. The 9th week will be a test week. 

We’ll also continue on with the Friday engine workouts, where we will retest ‘Bex’ on the first and last week to track progress. Saturdays will be partner workouts each week to kick off the weekend with a fun, sweaty session! 

Let’s get those strength gains!!

After these 9 weeks, we’ll start gearing up for the Open which begins in February 2021.  

See you in class soon,

The coaches


This week’s overview:  

Monday: Back squat 

Tuesday: Snatch 

Wednesday: Gymnastics  

Thursday: Clean & overhead pressing 

Friday: Engine / aerobic benchmark test ‘Bex’ 

Saturday: Functional Body building / Partner WOD 

MONDAY 5th OCTOBER 

STRENGTH: 

Back Squat week 1 strength cycle 

5 x 8 @ 60% 
1 x 3 @ 75% 

Rest 90-120s between sets 


WOD: 

AMRAP 12 

15 Russian KB Swings 24/16kg 

24 DU 

9 Hand release push ups  

TUESDAY 6th  

STRENGTH: 

Snatch cycle week 1 

Hang power snatch 

1 x 3 @ 50% 

1 x 3 @ 60% 

1 x 3 @ 65% 

2 x 2 @ 70% 

Snatch deadlift 

2 x 3 @ 80% 


WOD: 

4 Rounds  

3 mins on / 1 min off (16 mins) 

30 DB snatch 1 x 22.5/15kg 

10 burpee over DB 

Max ab mat sit ups 

WEDNESDAY 7th  

STRENGTH: 

Gymnastics strength 

5 rounds for quality 

12 seated pike raises 

12 seated straddle raises 

15 hollow rocks 

15 arch rocks 

15 sec hanging L-sit 


WOD: 

5 rounds  

3 min AMRAP 

3 Power cleans 42.5/30kg  

6 HSPU 

12 Front rack Lunges 42.5/30kg

1 min Rest 

THURSDAY 8th  

STRENGTH: 

Clean & Jerk week 1 cycle 

Squat clean 

1 x 3 @ 50% 

1 x 3 @ 60% 

1 x 3 @ 70% 

2 x 3 @ 75% 


Push press 

1 x 3 @ 65% 

2 x 2 @ 70% 


WOD: 

For Time-

100-60-40

DU

50-30-20 

STOH 45/30kg 


FRIDAY 9th  

WOD: 

Engine / aerobic 

(Workout to be re-tested again in the last week of this block) 

‘Bex’ 

AMRAP in 35 minutes 

50 Wall Ball Shots / ball toss (9/6kg) 

40 Box Jumps (24/20 in) 

30 Toes-to-Bars / Toes to KB/rig 

20 Deadlifts (65/50kg) 

800m Run OR 80/60cal Row OR 60/48cal Bike 

SATURDAY 10TH  

STRENGTH: 

FBB 

3 sets. Rest 60-90 secs after each set. 

A1: Pendlay row 8-10 reps @ tempo 31×1 

A2: Close grip push up 8-12 reps @ tempo 2020 

A3: Plate loaded hollow body hold 15-20 secs (scale back to normal hollow / bent hollow) 


PARTNER WOD: 

In teams of 3 – can split work however, but only 1 person working at a time. 

1 person in the team must be holding a plank at all times.  

Team work will be key here! 

For time-

150 Goblet box step ups (24/16kg) 

150 Down/Ups 

150 Single arm DB/KB push press 24/16kg 

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