PROGRAMMING WEEK 2 of 9
12th – 17th October
The 2nd week of this 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 last week to track progress. Saturdays will be partner workouts each week to kick off the weekend with a fun, sweaty session!
After these 9 weeks, we’ll start gearing up for the Open which begins in February 2021.
This week’s overview:
Monday: Back squat week 2
Tuesday: Snatch week 2
Wednesday: Gymnastics
Thursday: Clean & overhead pressing week 2 / Birthday WOD
Friday: Engine / aerobic
Saturday: Functional Body building / Partner WOD
MONDAY 12TH OCTOBER
STRENGTH:
Back squat
4 x 8 @ 65%
1 x 3 @ 80%
WOD:
12 min AMRAP
20 DB Goblet stepping lunges
15 Box jumps 24/20”
10 Single arm DB power clean
1 x 22.5/15kg
TUESDAY 13TH
STRENGTH:
Power snatch
1×3 @ 50%
1×3 @ 60%
1×3 @ 65%
2×2 @ 70%
Snatch high pull
4×3 @ 80%
WOD:
#1 (8 min cap)
30-20-10 reps for time of:
Toes-to-bars
Wall-ball shots
Rest 5 minutes, then..
#2 (8 min cap)
30-20-10 reps for time of:
Power snatch 35/25kg
Ab mat Sit ups
Record time for each couplet
WEDNESDAY 14TH
GYMNASTIC STRENGTH:
12 minutes moving for quality
15 seated pike raises
15-20 hollow rocks
15-20 arch rocks
15 sec hanging L-sit
5 strict pull ups / 10 ring rows
WOD:
5 rounds for time or quality (athletes’ choice)
21 Bar over burpees
15 OHS 30/20kg
9 HSPU
THURSDAY 15TH
STRENGTH:
Clean & jerk
1×3+2 @ 60%
1×3+2 @ 70%
1×2+1 @ 75%
2×2+1 @ 80%
WOD:
“Moffat”
7 rounds for time
13 USA KB swings @ 24/16kg
10 Sit ups
40 DU
(Happy 40th Adam!!)
FRIDAY 16TH
AEROBIC / ENGINE WOD:
5 rounds
(30 mins of total work time)
3 mins bike cals / row cals / run metres
2 min burpee deadlifts (1 x DB) 22.5/15kg (alternating arms)
1 min air squats
2 mins rest
Aim here is to be consistent and pace over the 5 rounds. Score will be lowest round.
Cals/metres + squats + BBJ’s.
e.g. 30 cals + 10 Burpee DL’s + 20 squats = 60
SATURDAY 17TH
STRENGTH:
FBB
3 sets. Rest 60-90 secs after each set.
A1: Bent over double DB row 8-10 reps @ tempo 2020
A2: Single arm KB/DB floor press 8-10 reps each side @ tempo 2020
A3: Plate loaded hollow body hold 15-20 secs (scale back to normal hollow / bent hollow) – same move as last week.
PARTNER WOD:
CrossFit Mayhem Partner WOD
For Time (with a Partner)
100 Alternating Dumbbell Hang Clean-and-Jerks (22.5/15kg) / Partner holds DB
100 Box Jump Overs (24/20 in) / Partner Plank Hold
100 Single-Arm Overhead Lunges (22.5/15kg) / Partner rests
With a running clock, as fast as possible perform the prescribed work in the order written.
Score is the time on the clock when the 200 Single-Arm Overhead Lunges are complete.