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CrossFit programming 12.8.19
August 11, 2019
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CrossFit programming 26.8.19
August 26, 2019

CrossFit programming 19.8.19

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Week 9/10

Test week #1

Once this 10 week block is complete we will then focus on preparing for the CrossFit Open which will be held in October. (Starts Oct 10th

Next week (Starting 26th Aug) we will test Push jerk/Split jerk and the Snatch. There will also be some test WOD’s to track progress. The week starting 2nd Sept will be a deload. 

Have fun and enjoy your workouts ? 


Overview for this week: 

Monday: Clean 1 rep max test 

Tuesday: Push Jerk/Split jerk complex  

Wednesday: Gymnastic testing + pairs WOD

Thursday: 1 rep max Front squat test 

Friday: Snatch complex + OHS 

Saturday: Benchmark workout ‘Fight gone bad’

Sunday: Olympic lifting class / Rest day 

MONDAY 19th AUGUST  

OLYMPIC LIFTING: 

1 rep max Clean 

Establish a new 1RM Squat Clean.  


WOD: 

For time 

15 Burpees over bar 

15 Power cleans 42.5/30kg 

12 Burpees over bar 

12 front squats 42.5/30kg 

9 Burpees over bar 

9 thrusters 42.5/30kg 

TUESDAY 20th AUGUST 

SKILL: 

Bringing the bar down from overhead and re-racking


STRENGTH: 

15 minutes to build to a heavy weight for the day in the complex 

1 push jerk + 1 split jerk 


WOD: 

12 minute AMRAP 

8 Toes to bar / rings

10 DB STOH 22.5/15kg (5 each arm) 

200m run 

WEDNESDAY 21st AUGUST 

MOBILITY: 

Overhead/shoulder prep 


GYMNASTICS TESTING: 

Find a max for all of the following movements (20 min cap): 

  • Strict pull ups (banded strict if cannot perform bodyweight) 
  • Strict HSPU (Box HSPU) 
  • Kipping Toes to bar (Knees to chest) 
  • Ring dips (push ups) 

Normal scaling options apply. Make sure to record all scores onto your Zenplanner. 


WOD: 

20 minute AMRAP in pairs. Split work however you like, only 1 person working at a time. 

50 box jumps 24/20” 

50 cals bike/row 

50 air squats 

50 cals bike/row 

50 Russain KB swings 24/16kg 

THURSDAY 22nd AUGUST 

MOBILITY: 

Hips / squat mobility 


STRENGTH: 

1 rep max Front Squat 

Build towards a new 1RM Front squat. 


WOD: 

5 rounds for time 

20 jumping switch lunges (10 each leg) 

15 Pull ups 

20 Push ups 

FRIDAY 23rd AUGUST 

OLYMPIC LIFTING: 

Snatch complex 

15 minutes to establish a heavy weight for the day in the complex. 

Rest as needed between efforts. 

1 power snatch + 1 hang power snatch + 1 overhead squat 


WOD: 

For Time 

8 Overhead Squats (60/42.5kg) 

20 Double-Unders 

6 Overhead Squats (60/42.5kg) 

40 Double-Unders 

4 Overhead Squats (60/42.5kg) 

60 Double-Under 

2 Overhead Squats (60/42.5kg) 

80 Double-Unders 

SATURDAY 24th AUGUST 

BENCHMARK WOD:

‘Fight gone bad’ 

3 Rounds For Total Reps in 17 minutes 

1 minute Wall Balls (9/6kg) 

1 minute Sumo Deadlift High-Pulls (35/25 kg) 

1 minute Box Jumps (20 in) 

1 minute Push Press (35/25kg) 

1 minute Row (calories) 

1 minute Rest 


Core work finisher: 

3 sets (30 seconds rest between sets) 

30 second forearm plank 

20 prisoner sit ups  

10 strict hanging knee to chest  

SUNDAY 25th AUGUST 

Oly lifting class or rest day 

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