CrossFit programming 19.7.21 (DELOAD WEEK)

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CrossFit programming 12.7.21
July 10, 2021

CrossFit programming 19.7.21 (DELOAD WEEK)

DELOAD WEEK

July 2021 

19th – 24th July

This week will be a deload after a big test week. Pulling back on the intensity & load to allow the body to recover and ready to begin the next training cycle. We’ll have some fun workouts this week, but nothing crazy hard. 

It’s also a good chance to work on some skills and bring a few movements back which we have missed over the last year or so due to the restrictions. 

Have a great week! 💪🏼

MONDAY 19th

STRENGTH:

Zombie squats or Overhead squats (athlete choice)

3-4 sets of 8-10 reps with a 1 sec pause at the bottom

Rest as needed between sets.

Choose a weight that you can perform all the sets with.


WOD:

For time

50-40-30-20-10*

Double unders

Stepping lunges 

*15 Banded Russian KB swings after each round 

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TUESDAY 20th 

STRENGTH: 

Strict press

4 sets of 5 reps

Rest as needed between sets. 

Build the weight over each set, with the last set no more than 7/10 effort. E.g, 40%, 50%, 60%, then 70%.


PARTNER WOD:

In teams of 2 

AMRAP 20

20 cal bike / 30 cal row / 400m run

20 Single arm DB push press 22.5/15kg 

20 Synchro UpDowns 

Split the reps up between partners as you would like. E.g. 10 cals each on the bike. 1 partner works, the other rests apart from the UpDowns. 

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WEDNESDAY 21st 

GYMNASTICS SKILL:

Rope climb technique (10-15 mins)


WOD:

EMOM 18

Min 1: 1-3 rope climbs 

Min 2: 8-12 Tempo push ups / Ring dips / Box dips 

Min 3: Strict T2B x 50% of your score last week


OPTIONAL CORE:

2-3 rounds 

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

10 second Hollow Hold

1 minute Rest

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THURSDAY 22nd 

STRENGTH:

12 mins to build to a mod/heavy load in the following complex:

‘Bear complex’

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

Not a max effort, go for quality rather than load. 


WOD:

EMOM 16

Min 1: 10-20 USA KB swings 

Min 2: Run 100-200m 

Min 3: 5-10 Burpee box jumps 

Min 4: Rest

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FRIDAY 23rd 

STRENGTH:

Functional body building 

Perform A1 then straight into A2, superset style. Rest 90 seconds max between each set.

A1. Seated DB/KB press 8-10 reps tempo 30X1

A2. Renegade rows 6-8 each side tempo 2020

X2 sets

B1. 30-45 second wall sit (optional weighted – KB’s in front rack)

B2. Scapula push ups on elbows x 12-15

X2 sets


WOD:

15 Minutes of work for quality:

3 Wall walks

10 med ball squat cleans 9/6kg

10 strict pull ups / Ring rows

5 single arm OH kneel to stand – R

5 single arm OH kneel to stand – L

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SATURDAY 24th 

SKILL:

Kipping T2B or Toes to rings skills & drills (10-15 mins)

  • Kip swing efficiency 
  • Regressions & progressions 

PARTNER WOD:

AMRAP (in teams of 2 or 3) in 25 minutes

30 Squat Cleans / Power cleans – athlete choice of weight 

30 T2B / Toes 2 rings 

800m Run (together)

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