CrossFit programming 28.6.21
CrossFit programming 21.6.21
June 20, 2021
CrossFit programming 5.7.21
July 4, 2021CrossFit programming 28.6.21
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WEEK 7 of 9
28th June – 3rd July 2021
This week overview:
Monday: Back squat week 7
Tuesday: Power snatch week 7
Wednesday: Gymnastics
Thursday: OH pressing week 7
Friday: Big Friday Endurance WOD
Saturday: Deadlift
MONDAY 28th June
STRENGTH:
Back squat week 7
3 x 5 @ 75%
1 x 1 @ 90%
Rest for 2-3 mins after each set.
WOD:
4 Rounds for Time
15 Deadlifts (50/35 kg)
10 Front Squats (Bar taken from floor) (50/35 kg)
400m Run
TUESDAY 29th
STRENGTH:
Power Snatch week 7
Build to a heavy for the day in the following complex:
(15-20 mins)
1 Hang power snatch (knee) + 1 Power snatch
(2 sec pause in the catch on both movements).
WOD:
AMRAP in 10 minutes
6 Power snatch 50/35kg
12 Toes to bar
WEDNESDAY 30th
GYMNASTICS STRENGTH:
For quality
5-4-3-2-1
Eccentric HSPU
Strict chest to bar
Rest 90 secs
8-6-4-2
Strict HSPU
Eccentric pull ups
WOD:
‘Dirty 30’
For Time-
30 Box Jumps (24/20 in)
30 Jumping Pull-Ups
30 Lunges
30 Push Presses (20/15kg)
30 Wall Ball Shots (9/6kg)
30 Up-Downs
30 Double-Unders
THURSDAY 1st July
STRENGTH:
Overhead pressing week 7
Every 2 mins x 6 rounds:
Building weight over each set
1 strict press + 1 push press + 1 push jerk + 1 split jerk
WOD:
‘Spicy Meatballs’
For Time
9-7-5 reps of:
Power Cleans (70/47.5kg)
Burpee over bar
Rest 1 minute
10-8-6 reps of:
Power Cleans (60/42.5kg)
Burpee over bar
Rest 1 minute
11-9-7 reps of:
Power Cleans (50/35kg)
Burpee over bar
Athlete changes their own weights.
FRIDAY 2nd
BIG FRIDAY
ENDURANCE WOD:
‘Sting’
For Time
(Same cals & distances for both women & men)
50-40-30-20-10 reps of:
Calorie Row
Burpees
Alternating Lunges
Time Cap: 45 minutes
Bike option: 35-28-21-14-7 cals
Run option: 500m-400m-300m-200m-100m
SATURDAY 3rd
Benchmark Saturdays
STRENGTH:
Deadlifts
Build to a heavy 3 reps for the day.
All reps @ tempo 11X1 (not touch & go)
Rest as needed.
BENCHMARK WOD:
‘Mary’
AMRAP in 20 minutes
5 Handstand Push-Ups
10 Pistols (alternating legs)
15 Pull-Ups
