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CrossFit programming 13.1.20
January 12, 2020
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CrossFit programming 27.1.20
January 26, 2020

CrossFit programming 20.1.20

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Week 10 – (10/15) 

20th – 19th January 2020 

Block 2: Skills focus 

First week of a 6 week skill block. 

After spending the last 10 weeks working on predominantly strength, we will now shift into more of a skill focus. Strength is the basis for skill, and without strict strength it is very difficult to improve skill. There will be less emphasis on strength over these 6 weeks, but we’ll aim to maintain and use what we’ve gained.

Some of the aims/focuses for these 6 weeks: 

  • Muscle ups / pull ups 
  • Pistol squats / single leg strength  
  • T2B 
  • Barbell cycling  
  • Kipping progressions 
  • DB movements  

Overview for this week:  

Monday: Single leg strength

Tuesday: T2B / HS hold  

Wednesday: Pull ups / Partner WOD 

Thursday: Barbell cycling 

Friday: Bodybuilding 

Saturday: KB complex  

Sunday: Olympic lifting class / Rest day 

MONDAY 20th JANUARY 

STRENGTH: 

RFE DB Split squat 

  • Warm up to a challenging weight before working sets. 
  • Use the same weight for all 3 sets. 
  • 1 DB in each hand. 
  • Stack plates, use a bench or low empty bar in rack for RFE. 

3 sets of 8 reps each leg  

Tempo 31X0 (3 seconds down!) 


WOD: 

4 x 3 min AMRAPS (2 min rest in-between each AMRAP) 

Aim for consistency here.  

AMRAP #1 & #3 

8 DB goblet squats 22.5/15kg 

8 burpees 

AMRAP #2 & #4 

8 Alternating DB snatch 22.5/15kg 

8 burpees 

TUESDAY 21st  

SKILL WORK: 

Kipping Toes to bar 

Handstand hold 


SKILL PRACTICE EMOM 10 

Min 1: 3-10 toes to bar / regressions (select a movement you can link at least 3 reps of) 

Min 2: 20-30 seconds perfect tight wall facing Handstand 


WOD: 

6 rounds for time 

6 T2B 

9 HSPU 

12 Air squats 

Run 200m 

WEDNESDAY 22nd  

WARM UP: 

Scapula and upper back engagement/activation  


SKILL/STRENGTH: 

Kipping Pull ups 

12 minute running clock to practice and work on pull up skills/progressions/drills. 

Coach to go through progressions and some drills. Aim here is to spend this time exposing yourself to some new drills and using this time to get better. If you are unable to kip due to limited overhead mobility then work on strict pull ups/jumping. 


PARTNER WOD: 

22 minute AMRAP in pairs 

10 Pull ups 

20 Push ups 

30 cal row / 21 cal bike  

40 wall balls 9/6kg 

50 slam balls 

THURSDAY 23rd  

SKILL: 

Barbell cycling Power cleans & Push jerks 


BARBELL CYCLING: 

15 minutes to build to a heavy set of 3 touch & go power cleans + 3 push jerks 


WOD: 

15 minutes for Quality 

6 power cleans @ a weight you can go unbroken on every time 

20 Overhead plate stepping lunges (10 each leg) 

15 ab mat sit ups 

10 DB Renegade rows (5  each arm) 

FRIDAY 24th  

STRENGTH/BODYBUILDING: 

4 Tri-Sets (Rest 60-90 seconds after each set) 

DB/KB Floor press 10-12 reps (tempo 2020) 

Supinated Ring rows 10-12 reps (tempo 2020) 

30-45 second wall sit (weighted optional) 


WOD: 

Erizo 

20 Minute AMRAP 

Buy in: 85 double unders / 85 SU 

Then, AMRAP in the remaining time… 

12 Front squats 50/30kg 

1 Devils press 22.5/15kg

35 Mountain climbers 

25 Box jump overs 24/20” 

SATURDAY 25th  

SKILL/STRENGTH: 

Kettlebell complex 

‘Armour building’ 

As many quality reps as you can in 10 minutes of.. 

2 x Double KB clean 

1 x Military press 

3 x Front squat 

Go heavy! Not for score. 


WOD: 

AMRAP 15 

200m run 

10 KB Swings 24/16kg 

10 Pull ups 

SUNDAY 26th  

Rest day / Oly lifting class 

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