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CrossFit program 24.8.20
August 23, 2020
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CrossFit programming 7.9.20
September 5, 2020

CrossFit programming 31.8.20

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5725E0C3 9B3C 4AE1 914D 241D639B43D0

PROGRAMMING WEEK 2 of 6 

31st Aug – 5th Sept 

Week 2 of our 6-week Strength/Muscular Endurance focused cycle.  

The Open is now confirmed for Feb/March 2021, so we’ll start looking ahead to this and planning to be ready to go when week 1 kicks off early next year!

Have a great week guys and enjoy the workouts. A big well done to all that joined in with the pairs comp on bank holiday Monday too!


This week’s overview:  

Monday: Bank holiday in-house pairs comp 

Tuesday: Deadlift 

Wednesday: Gymnastics (Pulling) 

Thursday: Front squats  

Friday: Engine work / Muscular Endurance 

Saturday: Oly lifting  

MONDAY 31st AUGUST 

Bank Holiday Monday  

In-house pairs competition 

TUESDAY 1st  SEPTEMBER

STRENGTH: 

Tempo Deadlifts 

4 sets of 8 reps @ 30X1 

Rest 2 minutes between sets. 

 
Tempo: (3-0-X-1) 
3 second negative. 0 seconds at the bottom (touch-and-go). 1 second at the top. 


WOD: 

4 rounds for time 

20 Single arm overhead stepping lunges 22.5/15kg (alternating legs) 

30 ab mat sit ups 

15 goblet squats 22.5/15kg  

WEDNESDAY 2nd  

GYMNASTIC STRENGTH: 

EMOM 10 

Min 1:  6-10 strict pull ups  

Min 2: DU practice / Max unbroken DU 


WOD: 

AMRAP in 11 minutes 

8 Dumbbell Box Step-Ups (22.5/15kg, 24/20 in) 

1 Strict Handstand Push-Up + 1 Kipping Handstand Push-Up 

8 Dumbbell Box Step-Ups (22.5/15kg, 24/20 in) 

2 Strict Handstand Push-Ups + 2 Kipping Handstand Push-Ups 

8 Dumbbell Box Step-Ups (22.5/15kg, 24/20 in) 

3 Strict Handstand Push-Ups + 3 Kipping Handstand Push-Ups* 

*Add one rep strict and kipping handstand push-ups after every round. 

Scaling 

AMRAP in 11 minutes 
8 Dumbbell Box Step-Ups (2×35/20 lb, 20/18 in) 
2 Kipping Handstand Push-Up 
8 Dumbbell Box Step-Ups (2×35/20 lb, 20/18 in) 
4 Kipping Handstand Push-Up 
8 Dumbbell Box Step-Ups (2×35/20 lb, 20/18 in) 
6 Kipping Handstand Push-Up

*Add 2 kipping handstand push-ups after every round. 

If athlete has no kipping handstand push-ups, modify to 1 hand release push-up + 1 regular push-up. Add one rep hand release push-up and regular push-up after every round. 

THURSDAY 3rd  

STRENGTH: 

Front Squats 

Tempo Front squats / Goblet squats 

Every 3 mins for 15 mins aiming to build on last week

5-5-4-4-4 (building) 

@ tempo 32X1 

Tempo: (3-2-X-1) 
3 second negative. 2 seconds pause at the bottom. 1 second at the top. 


WOD: 

AMRAP 9 

20 Deadlifts (40/25kg) 

10 Burpee Box Jumps (24/20 in) 

15 Hang Power Cleans (40/25kg) 

10 Burpee Box Jumps (24/20 in) 

FRIDAY 4th  

ENGINE / AEROBIC: 

EMOM 28

Min 1: 8-15 cal bike / 10-17 cal row / 100-200m run 

Min 2: 20-30 air squats 

Min 3: 8-12 single arm DB power cleans (R) 

Min 4: 8-12 single arm DB power cleans (L) 

MOBILITY WORK IN REMAINDER OF CLASS TIME! (We all need to do it 😊)  

SATURDAY 5th  

STRENGTH: 

Power Snatch complex 

1 Power snatch (from floor) + 1 x Low Hang (below knee) + 1 x High Hang power snatch (above knee)  

 
5 x 1+1+1 (increasing weight) 


WOD: 

4 Rounds for Time (22 Min cap) 

400m Run 

20 push ups 

16 Wall Ball Toss 9/6kg 

12 Toes to KB 

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