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CrossFit class & CrossFit X programming 2.12.19
December 1, 2019
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CrossFit programming 16.12.19
December 15, 2019

CrossFit programming 9.12.19

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Week 4 (4/15)  

9th – 15th December 2019 

Block 1: Strength focus  


Overview for this week: 

Monday: Back squat 

Tuesday: Deadlift cluster sets 

Wednesday: Gymnastics + engine 

Thursday: Power C&J & benchmark 

Friday: ‘Kalsu’ 

Saturday: Partner workout 

Sunday: Olympic lifting class / Rest day 

MONDAY 9th DECEMBER 

STRENGTH: 

Back Squat 

5% heavier than last week. Last week of percentage back squats. No tempos this week.

3 sets of 3 @ 75%  

2 sets of 1 @ 90%  

Rest 2-3mins between sets 


WOD: 

AMRAP 14

16 Alternating DB snatch 22.5/15kg

30 DU  

400m run (500/400m row / 30/21 cals bike) 

TUESDAY 10th  

STRENGTH: 

Deadlift 

Cluster sets 

3 x (2.1.1) @ 80-90%  

Rest 15-20 seconds between each mini set and then 2-3 mins between clusters. 

Ensure form is spot on just like last week. No touch and go reps. Reset every time at the bottom and engage lats. 

Last week of percentage DL’s. 


WOD: 

12 minute SKILL EMOM (40 secs work, 20 secs rest) 

Min 1: 40 seconds of heavy wall balls 12/9kg 

Min 2: 40 secs of Tall box jumps 30/24” 

Min 3: 40 secs of V-ups 

WEDNESDAY 11th 

GYMNASTIC STRENGTH/SKILL: 

3 rounds For Quality  

10 hand release push ups 

8 strict pull ups/chin ups/ring pull ups (athlete choice) 

6 strict toes to bar 

4 wall walks 


WOD: 

EMOM 20 

Min 1: 20 slam balls 

Min 2: 12/8 cal bike OR 200/160m row 

Min 3: 10 Double DB power cleans (mod-heavy) 

Min 4: 30 air squats  

(scale back numbers if needed to ensure you can complete) 

THURSDAY 12th  

OLYMPIC LIFTING: 

Power Clean & Jerk waves 

3 waves 

Wave 1: 

3 reps @ 65% 

2 reps @ 75% 

1 rep @ 80% 

Wave 2: 

3 reps @ 70% 

2 reps @ 80% 

1 rep @ 85% 

Wave 3: 

3 reps @ 75% 

2 reps @ 82% 

1 rep @ 87% 


WOD: 

Choose from either…. 

‘Isabel’ 

30 snatches for time @ 60/42.5kg

OR 

‘Grace’ 

30 clean & jerks for time @ 60/42.5kg

(10 min cap on both) 

FRIDAY 13th  

Benchmark workout 

Kalsu 

For Time 

100 thrusters 60/42.5kg 

Every minute starting on 0:00 perform 5 burpees 

Time cap: 40 mins 

SATURDAY 14th  

SKILLS: 

  • Box jumps overs 
  • Ground to overhead 
  • Pull up scaling 

WOD: 

‘Black Friday’ pairs workout 

(30 minute cap) 

For Time (with a Partner) 

200 Box Jump Overs (24/20 in) 

150 Wall Balls (9/6kg) 

100 Ground-to-Overheads (45/30kg) 

75 Bar Over Burpees 

50 Pull-Ups 

Partition the work any way you like. 


SUNDAY 15th  

Olympic lifting class or rest day  

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