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CrossFit programming 31.8.20
August 31, 2020
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CrossFit programming 14.9.20
September 13, 2020

CrossFit programming 7.9.20

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PROGRAMMING WEEK 3 of 6 

7th Sept – 12th September 

Week 3 of our 6-week Strength/Muscular Endurance focused cycle.  

The Open is now confirmed for Feb/March 2021, so we’ll be working towards this and planning to be ready to go when week 1 kicks off early next year.  

We hope everyone is loving being back in the gym, and it’s crazy that we’ve been back 6 weeks already! Intensity is pretty much back up to where we were before lockdown, just remember to be sensible and avoid over-training and injury. 

Have a great week guys and enjoy the workouts 😊  


This week’s overview:  

Monday: Deadlift 

Tuesday: Front squat 

Wednesday: Gymnastics  

Thursday: Snatch complex  

Friday: Engine work / Muscular Endurance 

Saturday: Functional Bodybuilding 

MONDAY 7th SEPTEMBER 

STRENGTH: 

Paused Deadlifts 

4 sets of 7 reps  

Pause for 2 seconds 2-3 inches off the floor, then drive up. Control the negative phase down – no dropping!  

Rest 2 minutes between sets. Build to the same or heavier than last week if you can. 


WOD: 

In teams of 2 

3 rounds for time- 

100 DU / 200 SU 

50 Russian KB swings 24/16kg 

30 Synchro Sit ups 

10 Synchro Up-Downs

(Partners can split the dubs and swings however they wish, sit ups and up-downs must be synchro).

TUESDAY 8th  

STRENGTH: 

Tempo Front squats 

Every 3 mins for 15 mins 

5-4-4-4-3 (building) 

@ tempo 32X1 

Tempo: (3-2-X-1) 
3 second negative. 2 seconds pause at the bottom. 1 second at the top. 


WOD: 

For Time  

(No rest between rounds) 

2 rounds: 

14 overhead squats 42.5kg/30kg 

14 burpees over bar  

2 rounds: 

12 overhead squats 42.5kg/30kg 

12 burpees over bar 

2 rounds: 

10 overhead squats 42.5kg/30kg 

10 burpees over bar 

WEDNESDAY 9th  

SKILL: 

5 minutes to work on handstands. 

Aiming for tight shape and control either on the wall / box / freestanding. 


GYMNASTIC STRENGTH: 

EMOM 12 

Min 1: 7-11 strict pull ups / toe nail pull ups / inverted ring rows / jump with eccentric 

Min 2: 10-15 toes to KB 

Min 3: Rest  


WOD: 

For time 

21-15-9 

Power cleans 45/30kg  

Hand release push ups 

THURSDAY 10th  

STRENGTH: 

Power Snatch complex 
Every 90 secs x 10 (15mins): 
1 Hang Power Snatch (above knee) + 1 Power Snatch (from floor) 

Record Final Weight. Build over sets. No misses. 


WOD: 

‘Jack’ 

20 minute AMRAP 

10 Push press 50/37.5kg 

10 USA KB swings 24/16kg 

10 Box jumps 24/20” 

FRIDAY 11th  

ENGINE / AEROBIC: 

Every 5 minutes for 35 minutes 

4 Turkish get ups (2 each side) 

12 Goblet lunges (6 each) 

Max cals bike/row or metres run 

Score will be total cals or metres. Make sure to keep count!  

Can use a different weight for TGU and lunges.

SATURDAY 12th  

STRENGTH: 

Perform as superset:  

(Rest 60secs) 

A1. Barbell Z-press x 8-10 each  

A2. DB RDL 12-15 @ tempo 31X0 

X3 


WOD: 

AMRAP in 18 minutes 

22 Dumbbell Snatches (22.5/15 kg) 

4 Single arm DB (Wo)Man Makers (22.5/15 kg) 2 reps each side 

20 Burpees 

20 Single Dumbbell Front Squats (22.5/15 kg) 

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