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CrossFit programming 30.12.19
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CrossFit programming 6.1.20

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Week 8 (8/15) 

6th – 12th January 2020 

Block 1: Strength focus  


Overview for this week:  

Monday: Back squat 

Tuesday: Tempo Deadlift 

Wednesday: Gymnastics + aerobic WOD 

Thursday: Clean & Jerk 1RM retest 

Friday: Benchmark Friday 

Saturday: Partner workout 

Sunday: Olympic lifting class / Rest day 

MONDAY 6th JANUARY 

STRENGTH: 

Back squat 

Isometric back squats (2 position hold) 

5 working sets. Go as heavy as possible, but MUST maintain the time in positions. (1 set = 20 seconds) 

Rest as needed. 

10 second hold just above parallel  

10 seconds hold at parallel or just below 

(Tension on the whole time) 


WOD: 

For Time: 

50 Wall balls 9/6kg 

40 Russian KB swings 24/16kg 

30 Down/ups 

20 HSPU 

10 SA OH stepping lunges each leg 24/16kg KB 

TUESDAY 7th  

STRENGTH: 

Deadlift EMOM 10 

Min 1: 6 x Tempo deadlift @ 4010 using a weight that is challenging but can hold the tempo (4 seconds down) Use the same weight for all 5 sets. 

Min 2: 30 second hollow hold 


WOD: 

12 minute AMRAP (EMOM starting on zero, 1 wall walk) 

8 Alternating DB Snatch 22.5kg / 15kg  

8 Box jumps 24/20” 

WEDNESDAY 8th  

GYMNASTIC STRENGTH: 

HSPU eccentric 

3 sets of 8 reps with a 3-5 second negative. Rest 90 secs.

Pull up negatives 

3 sets of 8 with a 3-5 second negative. Rest 90 secs.

Core 

3 sets of 30 seconds extended plank. Rest 90 seconds. 


AEROBIC WOD: 

EMOM 20 (with a Partner)  

Min 1: Max Calorie Assault Bike  

Min 2: Max slam balls 

Min 3: Max Box Jump Overs (24/20 in) 

Min 4: Max Calorie Row 

Only one athlete works at a time. Athletes will decide how they will break up the workout. The aim for this workout is to be consistent on every round. No scoring, just select reps/cals and hit each round. 

THURSDAY 9th  

OLYMPIC LIFTING: 

Testing: 

1RM Clean & jerk (25 mins) 


WOD: 

‘Yay burpees!’ 

6 minute AMRAP bar over burpees 

FRIDAY 10th  

WOD #1: 

‘Christina’ 

AMRAP in 20 minutes 

9 Pull-Ups 

9 Squat Cleans (95/65 lb) 

9 USA Kettlebell Swings (1.5/1 pood) 

9 Toes-to-Bar 

9 Push Presses (95/65 lb) 

9 Burpees 

(Rest at least 5 minutes between WOD’s.) 


WOD #2: 

‘Annie’ 

50-40-30-20-10 For Time 

Double unders 

Sit-ups 

SATURDAY 11th 

STRENGTH: 

Build to a 5 rep max strict press (12 mins) 


WOD: 

In pairs, You go, I go rounds 

20 min AMRAP 

10 Deadlifts 70/45kg  

5 Knees to elbow/chest 

10 cals bike/row 

(1 full round each) 

SUNDAY 12th  

Olympic lifting / Rest day 

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