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CrossFit programming 11.2.19 (Skill refinement week)
February 10, 2019
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CrossFit programming 25th Feb 2019 (2nd week of the Open)
February 24, 2019


Screen Shot 2019 01 12 at 1.02.06 PM

Screen Shot 2019 01 12 at 1.02.06 PM

Monday 18th –> 23rd February 2019

First week of The CrossFit Open!

Notes from Head coach –
The last week of our 7 week block finishes with the CrossFit Open starting this Friday!
For the next 5 weeks we will be dedicating Fridays to the Open workouts. This means the programming reflects that and is mainly aimed at members competing in the Open. There is a brief outline of how the weeks will look below, giving a guidance for each day whether you have entered or not.
If you HAVE entered the Open: I highly suggest you plan your week and make sure not to over train leading up to the day. Monday to Wednesday will be normal days, but if you tend you get DOMs (muscle soreness) 2 days after training, then take an active rest day Wednesday. One other tip would be to move your body on Thursday, try not to take a complete day doing nothing. Get your heart rate up a little and push some blood around the body. We want everyone to have fun doing the Open workouts and ensure they’re happy with their effort on the day! You will still need to book your space into classes as normal.
If you’re NOT signed up: No problem, it’s not for everyone and we know that 🙂 You can hit all the workouts in the week with all you have! Thursday is a lighter day than normal, so just come in and crush it rather than taking it easy.
I hope everyone really enjoys the next 5 weeks, it’s a fantastic event and a special time in the CrossFit calendar. Let the games begin!!
Monday: Normal training day
Tuesday: Normal partner workout/training day
Wednesday: Normal training day or potentially rest if doing Open
Thursday: Lighter day / Active recovery / Movement
Friday: 19.1 Open workout
Saturday: Rest if doing Open or active recovery session
Sunday: Rest if doing Open/Active recovery or Olympic lifting class


Monday 18th February

Overhead squats – 16 minute E2MOM
4 OH squats (32 reps total)
Start light building weight each set, no tempos.
Open workout 14.1
10 minute AMRAP
30 Double unders / 60 single unders
15 Power snatches 35/25kg


Tuesday 19th February

10 Minute EMOM
Min 1: 8 Deadlifts @ 50%
Min 2: 10 DB/KB Push press (5 each side)
Partner Workout – 20 Minute AMRAP
Only 1 person can work at a time on the HC+J and T2B.
Buy in: 400m run with partner (Must run alongside partner)
Then complete as many rounds in the remaining time as possible;
30 Synchro burpees
20 DB/KB Hang clean & jerks 22.5/15kg
10 T2B


Wednesday 20th February

9 Minute EMOM
Min 1: 8-10 Strict pull ups / inverted ring rows
Min 2: 1 max set of Strict HSPU
Min 3: 1 heavy Turkish get up each side
4 minute AMRAP
Max cals Bike or Row
1 min REST
4 minute AMRAP
10 Box jump overs 24/20inch + 10 air squats
1 min REST
4 minute AMRAP
Slam ball
1 min REST
4 minute AMRAP
10 Ab-mat sit ups + 10 superman rocks
(19 minutes in total)



Thursday 21st February

Active rest day for members signed up to the Open
Foam roll / mobility / prep for Upper back and calves. (15 mins)
4 rounds for quality
15 power cleans 40/25
30 DU / 60 singles
15 Down/ups



Friday 22nd February

Open workout 19.1


Saturday 23rd February

Workout and Strength announced on the day

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