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CrossFit programming 17.8.20
August 16, 2020
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CrossFit programming 31.8.20
August 31, 2020

CrossFit program 24.8.20

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PROGRAMMING WEEK 1 of 6 

24th – 29th August 

Week 1 of our new 6-week Strength/Muscular Endurance focused cycle. This will lead us nicely up to the beginning of October. 

The Open is now confirmed for Feb/March 2021, so we’ll start looking ahead to this and planning to be ready to go when week 1 kicks off early next year! See below the macrocycle for a typical CrossFit athlete.  

Looking forward to seeing those strength gains return! Have a great week guys and enjoy the workouts! 

This week’s overview: 

Monday: Tempo Deadlifts 

Tuesday: Squat 

Wednesday: Gymnastics 

Thursday: Olympic lifting  

Friday: Engine work / Muscular Endurance 

Saturday: Hypertrophy / Functional body building 

MONDAY 24th AUGUST 

STRENGTH: 

Tempo Deadlifts 

3 sets of 10 reps @ 30X1 

Rest 2 minutes between sets. 

 
Tempo: (3-0-X-1) 
3 second negative. 0 seconds at the bottom (touch-and-go). 1 second at the top. 


WOD: 

Three x 4 min AMRAP’s  

AMRAP in 4 minutes 

10 DB snatch 22.5/15kg  

10 Up/Downs 

Rest 2 minutes 

Then, AMRAP in 4 minutes 

10 Single arm DB deadlift (5 each side) 22.5/15kg  

10 Box jumps  

Rest 2 minutes 

Then, AMRAP in 4 minutes 

10 Box Step Overs (24/20 in) 

10 Single arm DB push press 22.5/15kg (5 each arm) 

Complete all three parts of the workout with a running clock, including the 2 minutes between each. 

TUESDAY 25th  

STRENGTH: 

Tempo Front squats (from the floor) / Goblet squats 

Every 3 mins for 15 mins 

5-5-5-5-5 

@ tempo 32X1 

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


WOD: 

For Time 

150 Single-Arm Dumbbell Thrusters (22.5/15kg) 

Every minute on the minute, perform: 

10 Lateral hops over DB 

Time Cap: 16 minutes 

Score is the time it takes to complete the 150 thrusters. 

WEDNESDAY 26th 

GYMNASTIC STRENGTH/SKILL: 

  • 5 mins to practice handstands 

4 rounds for quality 

15 strict toes to KB 

10 weighted snow angels  

5 strict HSPU 


WOD: 

AMRAP 13: 

50 Burpees 

40 Hang power cleans (40/25kg) 

30 Air squats 

20 Handstand Push-ups 

THURSDAY 27th  

STRENGTH: 

Power Snatch complex 

2 x High Hang power snatch (above knee) + 2 x Low Hang (below knee) 

 
5 x 2+2 (increasing weight) 


WOD: 

Partner WOD 

‘You go, I go’ 

AMRAP (with a Partner) in 15 minutes 

10 DU / 20 SU 

15 Russian KB swings 24/16kg  

3 Right-Arm Dumbbell Hang Clean-and-Jerks 22.5/15kg 

3 Left-Arm Dumbbell Hang Clean-and-Jerks 22.5/15kg  

Switch after every completed round. 

On a 15-minute clock, perform as many rounds and repetitions as possible AMRAP of the prescribed work in the order written with a partner. Switch after every round completed.

FRIDAY 28th  

WOD: 

Engine  

For time (45 min cap) 

2 rounds of- 

800m run / 60/48 cal bike / 1,000/800m row  

30 Goblet lunges 22.5/15kg 

30 Burpees 

*5 mins rest* 


2 rounds of- 

800m run / 60/48 cal bike / 1,000/800m row 

30 Russian twists 

30 sit ups 

SATURDAY 29th  

STRENGTH: 

Perform as supersets:  

A1. DB/KB floor single arm press x 8-10 each arm  

A2. 30 second wall sit (optional weighted)  

X3 

B1. Strict toes to KB x 8-10   

B2. 30-40 seconds superman hold (optional weighted)  

x3 


WOD: 

For time 

21-15-9 

DB push press 22.5/15kg (2x DB’s) 

Box jumps 24/20” 

Renegade rows 22.5/15kg  

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