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CrossFit programming 10.8.20
August 9, 2020
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CrossFit program 24.8.20
August 23, 2020

CrossFit programming 17.8.20

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117762834 2933647916862325 8449268978717237360 n 1

‘Welcome back’ block 

PROGRAMMING WEEK 4 of 4 

17th – 22nd August 

Last week of our welcome back to the gym 4-week block. We’ll continue to work through some of the more basic movements and have some fun this week! We’ll then begin a new training cycle to build back some strength that we’ve all lost over lockdown!  

Have a great week guys and enjoy the workouts 😊  


Monday: Overhead pressing  

Tuesday: Front Squat 

Wednesday: Gymnastics / Bodyweight  

Thursday: Olympic lifting (Snatch) 

Friday: Aerobic / Engine  

Saturday: Deadlift 

MONDAY 17th AUGUST 

STRENGTH: 

Every 2 mins for 6 sets (12 mins) 

Build over the 6 sets  

1 Strict press + 1 Push press + 1 Push jerk + 1 Split jerk  

(Taken from the floor) 

Build to something that is challenging but not a max. RPE 8/10. 


WOD: 

For Time: 

60 push-ups 

50 snow angels 

40 med ball squat to toss 9/6kg  

30 deadlifts @ weight you finished strength with  

20 power cleans @ weight you finished strength with  

10 shoulder to overhead with weight that you finished strength with 

TUESDAY 18th 

SKILLS: 

Squat clean / hang squat clean  


STRENGTH: 

15 mins to build in the complex 

1 Hang squat clean + 3 Front squats @ tempo 31X1 + 1 Squat clean 

(1 sec pause at the bottom of squat. Put the bar down after the front squats and perform a quality squat clean to finish the complex.) 

Looking for quality movement here, building on from last week. 


WOD: 

AMRAP (in a Team of 2) in 20 minutes 

50 KB Goblet squats 24/16kg 

50 Burpees 

50 Box jumps 24/20” 

50 USA Kettlebell Swings (24/16kg) 

WEDNESDAY 19th  

STRENGTH: 

Push strength 

4 sets 

90-120s rest after each 

  • 4-6 strict HSPU
  • 6-9 push ups
  • 30 sec table top hold

WOD: 

5 rounds for quality 

20 single arm OH stepping lunges 22.5/15kg (10 each arm) 

20 ab mat sit ups 

15 arch rocks  

THURSDAY 20th 

STRENGTH: 

Power snatch + Overhead squat 

15 mins to build in the complex- 

1 Power snatch + 1 Hang power snatch + 1 Overhead squat 


WOD: 

For time: 

21-18-15-12-9-6-3* 

Thrusters 40/25kg 

*25 DU / 50 SU after every round of thrusters 

FRIDAY 21st 

Engine / Aerobic  

AMRAP 30 

8 Single arm Man makers (4 each arm) 

16 cals Bike / 20 cal Row / 200m Run  

32 Air squats  

SATURDAY 22nd  

STRENGTH: 

Sumo deadlift 

4-4-3-3-3-2 

Build over the 6 sets to a mod/heavy set of 2 x Sumo DL. (RPE 8/10.) 

Build from last week. 

(After every set of sumo DL’s, perform 6-8 single arm DB/KB strict press each arm) 


WOD: 

For Time- 

40 Double-Unders 

40 Box Step-Ups (24/20 in) 

40 Push Presses (35/25kg) 

30 Double-Unders 

30 Box Step-Ups (24/20 in) 

30 Push Presses (35/25kg) 

20 Double-Unders 

20 Box Step-Ups (24/20 in) 

20 Push Presses (35/25kg) 

10 Double-Unders 

10 Box Step-Ups (24/20 in) 

10 Push Presses 

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