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CrossFit programming 21.10.19
October 20, 2019
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CrossFit programming 4.11.19
November 3, 2019

CrossFit programming 28.10.19

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Week 4 CrossFit Open 2020 

28th October – 3rd November 

Fourth week of the CrossFit Open (4/5) 


Overview for this week: 

Monday: Snatch complex / Pull

Tuesday: OH push complex

Wednesday: Aerobic EMOM / Gymnastic strength 

Thursday: Active flush / Prep 

Friday: Open 20.4 

Saturday: Partner WOD 

Sunday: Olympic lifting class / Rest day 

MONDAY 28th OCTOBER 

OLYMPIC LIFTING:

12 minutes to build up to something heavy for the day in the following complex: 

1 Snatch grip Deadlift + 1 Hang Power Snatch + 2 Overhead squats 

(All OH squats must have a 1 second pause at the bottom). 


WOD: 

100 Pull ups for time* 

*Starting at 0:00, every minute perform 1 mod/heavy turkish get up. Alternate arms each minute. 

20.3 Friday Night Lights

TUESDAY 29th OCTOBER 

STRENGTH: 

Overhead pressing complex. Build to the heaviest you can in the following: 

1 Push press + 1 Push jerk + 1 Split jerk 


WOD: 

3 rounds for time 

21 toes to bar 

15 burpees 

9 thrusters 50/32.5kg 

WEDNESDAY 30th OCTOBER 

GYMNASTIC SKILL/STRENGTH: 

4 rounds for quality 

15-20 seconds tight hollow rock (brace REALLY hard) 

20-30 seconds ring support 

30-45 seconds handstand hold  


WOD: 

EMOM 20 

Min 1: 15/12 cals row 

Min 2: 15 box jumps 

Min 3: 20 slam balls 

Min 4: 14/10 cals bike 

Min 5: Rest 

X gon’ give it to ya! New CrossFit X class (45 mins)

THURSDAY 31st OCTOBER 

ACTIVE RECOVERY / FLUSH 

Fun game to warm up 


WOD: 

Every 4:00 for 24 minutes – 6 rounds 

(To be performed at no more than 75-80% effort if doing 20.4 tomorrow.) The focus for this workout is to keep a smooth pace for the whole 24 minutes but not spike the heart rate too much.

Make sure you get at least 45-60 seconds rest in each round. 

Not doing the Open? Then you can modify this workout to make it more challenging if needed.  

E4MOM 24 @ no more than 80%

200m run 

16-20 box step overs

12-16 SA DB power cleans @ light/mod weight (6-8 each arm)

8-12 Air squats

4-8 No press burpees  

Perform a mobility drill of your choice until the next round begins or rest walk. 


MOBILITY: 

Shoulders & upper back (coaches choice)

FRIDAY 1st NOVEMBER 

OPEN WORKOUT 20.4 

TBA ??? 

SATURDAY 2nd NOVEMBER 

PARTNER WOD: 

AMRAP (with a Partner) in 30 minutes 

5 Rounds of: 

Minute 1: Wall Ball Shots (9/6kg) 

Minute 2: Ring rows 

Minute 3: Box Jumps (24/20 in) 

Minute 4: Push Presses (35/25kg) 

Minute 5: Row/Bike (calories) 

Minute 6: Rest 

Partners switch every :30 seconds 

Teams of 2 complete all five rounds together, with the first partner accumulating as many reps as possible in :30 seconds, then switching to the second partner who then also completes as many repetitions as possible in the remaining :30 seconds. Score is total reps as a team. 

SUNDAY 3rd NOVEMBER 

Oly lifting class or rest day 

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