CrossFit Programming 21.1.19 | Crossfit GYM

CrossFit Programming 21.1.19

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CrossFit Programming 14.1.19
January 13, 2019
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CrossFit Programming 21.1.19

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Monday 21st –> 26th January 2019

Week 3 of 7 leading up to the CrossFit Open which starts on February 21st. Cranking up the volume this week and starting to dial in the intensity ready for 5 weeks of Open workouts! Plenty of strict gymnastic work thrown in to build strength and skill on Wednesday. Hero WOD ‘DT’ on Thursday which is always a fans favourite! Open style workouts Friday, 3 for the price of 1!
Enjoy your training and have a great week team.

Monday 21st Jan

Overhead squats 7-6-6-5-4 (first 2 sets tempo @21X1)
Switching up the tempo this week with a 1 second pause at the bottom of the squat for the first 2 sets. Again, 1 rep more in total then the previous week. Building confidence and working on hitting depth.
Aim to increase the weight each set depending on how you feel and your own OH squat mobility. The aim is to get comfortable with the bar positioning overhead and try to hit your depth on each rep. The tempo will encourage better positioning and technique.
– – – – – – – –
For time (Every minute perform 10 air squats starting on 0:01)
Wall ball shots 9/6kg
Hand release Push ups


Tuesday 22nd Jan

Deadlift 6-6-6-6 (all reps must be tempo @30X1)
1 rep less on each set compared to last week. Aim to increase from last Tuesday, increasing the weight each set. Make sure to be strict with the tempo, especially controlling the bar down.
3 second controlled eccentric phase on the way down with the bar. Focus on keeping the bar close and posterior muscles engaged throughout.
Log weights lifted to make sure progressing each week.
– – – – – – – – –
WOD: Partner workout
The work can be split however you want, but only 1 person can be working at a time.
16 minute AMRAP in pairs
21 Thrusters 42.5/30kg
20 Burpee jump overs 20”
19 American KB swings 24/16kg


Wednesday 23rd Jan

GYMNASTICS (Bodyweight)
Part A:
5 minutes to work on a skill: (choose what you need to work on)
Any of:

  • Kicking up to the wall into a HS
  • HSPU’S (kipping or strict)
  • Handstand walking
  • Handstand walking around/over objects

Part B:
8 minute EMOM
Odd: 35 DU’S / 70 singles / 1 min of attempts
Even: 5-8 Strict T2B
Part C:
8 min EMOM
Odd: 15-20 hollow rocks
Even: 30-45 second Handstand hold against wall
– – – – – – – – – – –
20 minute EMOM
Minute 1: 12-16/8-12 cal Row or 10-14/6-10 cal Bike
Minute 2: MAX strict pull ups
Minute 3: 15-20 box jumps 30/24” (No rebounding)
Minute 4: 10-15 Down-Ups
Minute 5: MAX strict HSPU
Your score will be the amount of Pull ups and HSPU you got overall. For example: Score 1- 36 pull ups and Score 2- 27 HSPU. Both movements must be strict and no kipping allowed.
Aim to complete the other movements within each minute. Scale as needed so you can finish all reps within the minute giving you around 10 seconds to move to the next movement. The key will be selecting the correct amount of reps/cals you can hit everytime, try not to change the number. The numbers above are a guide.


Thursday 24th Jan

Barbell cycling
12-10-8-6-4 Power snatch
(Touch & go. Must be unbroken sets, so choose a weight that you can manage. Add to the bar each set.) Focus on moving the bar well and getting confident with multiple reps. Make sure to record weights on ZenPlanner so you can track accurate progress.
15 minutes to complete. Go every 3 minutes.
– – – – – – – – –
5 Rounds For Time
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Rx: 70/47.5kg


Friday 25th Jan

Open style workouts. 3 for the price of 1!


For Time: (17 minute cap)
Devils press 22.5/15kg x 2 DB/KB
– – -5 MINUTES REST – – –


‘Fat Annie’
50-40-30-20-10 (12 minute cap)
Double unders (x2 for single unders. No attempts allowed)
Weighted Sit ups 10/5kg plate
– – -5 MINUTES REST – – –


12 muscle ups for time (7 minute cap)
(Bar or ring)


Saturday 26th Jan

Workout and Strength announced on the day ?

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