CrossFit programming (New cycle) 7th December 2010 – Week 1

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Programming 2.10.20
November 1, 2020
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CrossFit programming Week 2 – 14.12.20
December 13, 2020

CrossFit programming (New cycle) 7th December 2010 – Week 1

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NEW CYCLE – CrossFit Open build

7.12.20 – 14.2.21

10 week block including a taper week at the end.

The CrossFit Open is currently set to begin on the 18th February 2021.

 Focus/aims this block:

  • Building squat strength & moving into lower body muscular endurance. 
  • Olympic lifting improvements / barbell efficiency in WOD’s.
  • Gymnastics skills & strength – HSPU, MU, T2B.
  • Peaking fitness for the Open.
  • Having fun, enjoying your fitness and generally being awesome!

Overview for this week:

Monday: Tempo front squat / lower 

Tuesday: Snatch

Wednesday: Gymnastics – pressing

Thursday: Clean 

Friday: Aerobic conditioning / Grunt work

Saturday: FBB

MONDAY 7th DECEMBER

STRENGTH:

5 sets. 

10 Tempo front squat @ 3100 (35-40% of 1rm)

Rest 60s

10 Goblet Russian box step ups (5 each leg)

Rest 90s


WOD:

12 min ladder increasing (+1 each round)

1 squat clean @ 70% 1rm

1 HSPU

1 Pistol each leg

TUESDAY 8th 

OLY LIFTING:

Snatch

Every 30s x 8 (4 mins) – 1 snatch @ 60%

Every 30s x 8 (4 mins) – 1 snatch @ 70%

Every 30s x 8 (4 mins) – 1 snatch @ 75-80%

(Power or full)


WOD:

Max effort Intervals

5 rounds rest 1:1

7 Snatch 60/40kg

14 box jumps

7 burpees

14 Single arm DB thrusters 22.5/15kg 

WEDNESDAY 9th 

GYMNASTICS:

Kipping HSPU skills (5-10 mins)


E3MOM x 5

1-5 strict HSPU

2-10 Kip HSPU

30-50 DU


WOD:

AMRAP 18

20 S.A DB Hang clean & jerk 22.5/15kg 

20 pull ups / ring rows

20 Hand release push ups

THURSDAY 10th 

OLY LIFTING:

Clean

Every 30s x 8 (4 mins) – 1 clean @ 60%

Every 30s x 8 (4 mins) – 1 clean @ 70%

Every 30s x 8 (4 mins) – 1 clean @ 75-80%

(Power or full)


WOD:

For time-

10-20-30-40-30-20-10

Wall balls

USA KB swings 24/16kg 

FRIDAY 11th 

AEROBIC WOD:

7 rounds for time

Run 200m / 20/15 cal row / 15/12 cal bike

7 single arm devils press Right

10 single arm OH stepping lunges Right arm

7 single arm devils press Left

10 single arm OH stepping lunges Left arm

7 toes to KB / 7 T2B

25 DU 

Time cap: 40 mins

SATURDAY 12th 

Strength / Body building:

4 sets.

8 single arm strict press (right)

4 strict chest to bar / 8 inverted ring rows

8 single arm strict press (left)

4 strict chest to bar / 8 inverted ring rows 

Rest 60s


WOD:

For time-

25-20-15-10-5*

HSPU

Front squats @ 42.5/30kg 

*25 DU after each round

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