CrossFit programming 17.6.19

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CrossFit Programming 10.6.19 (Week 11/12)
June 9, 2019
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CrossFit Programming 24.6.19 (Week 1/10)
June 23, 2019

CrossFit programming 17.6.19

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Week 12/12  

Last week of the cycle and last week of this 4 week block.

Strength de-load week before starting the next training cycle 

Aims this week: 

  • Fun. Enjoy your fitness, this is important ?  
  • Don’t over train. Last week was intense with 5 days of testing. The strength work this week will only be technique work and a chance to work on the movements.
  • Benchmarks. There are 2 inhouse benchmark workouts that were in week 4 of this programming cycle. Try to beat your times! Check ZenPlanner for your previous times.
  • Mobility. Time will be allocated in the classes for specific mobility drills this week. Do your mobility work kids! ?  

Have a great week guys!

MONDAY 17th JUNE 

MOBILITY: 

  • Overhead shoulder mobility 
  • Shoulder flexion 

SKILL:

10 minutes tutorial on the kipping Pull up 

EMOM 6 

On each minute perform 2-8 kipping Pull ups / butterfly pull ups / kipping C2B 


WOD: 

‘Annie’ 

50-40-30-20-10 for time: 

DU 

Sit ups 

TUESDAY 18th JUNE  

MOBILITY: 

  • Front squat warm up 
  • Front rack mobility 

STRENGTH: 

Clusters 

12 minutes to build up to a heavy 3 for the day (Must be touch & go) 


INHOUSE BENCHMARK WOD #1: 

‘Satan’s Whiskers’ 

3 Rounds for Time 

10 Chest-to-Bar Pull-Ups 

10 Front Squats (75/50kg) 

10 Burpees 

(Take the front squats from the ground.) 

WEDNESDAY 19th JUNE 

MOBILITY: 

  • Thoracic spine 

SKILL:

10 minute tutorial on the kipping HSPU 

EMOM 6 

On each minute perform 2-8 kipping HSPU / deficit kipping HSPU 


PARTNER WOD: 

In pairs, only 1 person working at a time. 

For time: 

BUY IN: 

60 cal bike / 75 cal row 

Then 20 rounds in ‘you go, I go’ style of; 

5 T2B 

7 Goblet squats 24/16kg

9 Russian KB swings 24/16kg 

THURSDAY 20th JUNE 

MOBILITY: 

  • Posterior chain: Calves, Hamstrings, Glutes 

CHIPPER WOD: 

(40 minute time cap)

For Time: 

200 double-unders 

100 ball slams 

90 box jumps 24/20”

80 air squats 

70 push press 20/15kg 

60 walking lunges (30 each leg)

50 American kettlebell swings 20/12kg

40 sit ups 

30 burpees 

1-minute plank (Accumulate) 


FRIDAY 21st JUNE 

MOBILITY: 

  • Hips 
  • Low back 
  • OHS mobility 

OLY LIFTING:

Snatch build complex  

Every 90 seconds x 6 sets: 

1 Power snatch 

2 OHS 


INHOUSE BENCHMARK WOD #2: 

Aerobic test workout 
‘Lung Burn’ 

 
For time: 
400m run 
21 burpees 
21 wall balls 9/6kg 
400m run 
15 burpees 
15 wall balls 
400m run 
9 burpees 
9 wall balls 

SATURDAY 22nd JUNE 

STRENGTH: 

Deadlift 

6-6-6-6 

Increase weight each set. Solid technique on every rep. No failing any reps.


WOD: 

15 minute AMRAP:

24 Push ups

24 Hollow rocks

24 Alternating Dumbbell Snatches (22.5/15kg) 

24 Double-Unders / 48 SU

SUNDAY 23rd JUNE 

Olympic lifting class or Rest day 

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