PROGRAMMING WEEK 1 of 6
24th – 29th August
Week 1 of our new 6-week Strength/Muscular Endurance focused cycle. This will lead us nicely up to the beginning of October.
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! See below the macrocycle for a typical CrossFit athlete.
Looking forward to seeing those strength gains return! Have a great week guys and enjoy the workouts!
This week’s overview:
Monday: Tempo Deadlifts
Tuesday: Squat
Wednesday: Gymnastics
Thursday: Olympic lifting
Friday: Engine work / Muscular Endurance
Saturday: Hypertrophy / Functional body building
MONDAY 24th AUGUST
STRENGTH:
Tempo Deadlifts
3 sets of 10 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:
Three x 4 min AMRAP’s
AMRAP in 4 minutes
10 DB snatch 22.5/15kg
10 Up/Downs
Rest 2 minutes
Then, AMRAP in 4 minutes
10 Single arm DB deadlift (5 each side) 22.5/15kg
10 Box jumps
Rest 2 minutes
Then, AMRAP in 4 minutes
10 Box Step Overs (24/20 in)
10 Single arm DB push press 22.5/15kg (5 each arm)
Complete all three parts of the workout with a running clock, including the 2 minutes between each.
TUESDAY 25th
STRENGTH:
Tempo Front squats (from the floor) / Goblet squats
Every 3 mins for 15 mins
5-5-5-5-5
@ tempo 32X1
Tempo: (3-2-X-1)
3 second negative. 2 seconds pause at the bottom. 1 second at the top.
WOD:
For Time
150 Single-Arm Dumbbell Thrusters (22.5/15kg)
Every minute on the minute, perform:
10 Lateral hops over DB
Time Cap: 16 minutes
Score is the time it takes to complete the 150 thrusters.
WEDNESDAY 26th
GYMNASTIC STRENGTH/SKILL:
4 rounds for quality
15 strict toes to KB
10 weighted snow angels
5 strict HSPU
WOD:
AMRAP 13:
50 Burpees
40 Hang power cleans (40/25kg)
30 Air squats
20 Handstand Push-ups
THURSDAY 27th
STRENGTH:
Power Snatch complex
2 x High Hang power snatch (above knee) + 2 x Low Hang (below knee)
5 x 2+2 (increasing weight)
WOD:
Partner WOD
‘You go, I go’
AMRAP (with a Partner) in 15 minutes
10 DU / 20 SU
15 Russian KB swings 24/16kg
3 Right-Arm Dumbbell Hang Clean-and-Jerks 22.5/15kg
3 Left-Arm Dumbbell Hang Clean-and-Jerks 22.5/15kg
Switch after every completed round.
On a 15-minute clock, perform as many rounds and repetitions as possible AMRAP of the prescribed work in the order written with a partner. Switch after every round completed.
FRIDAY 28th
WOD:
Engine
For time (45 min cap)
2 rounds of-
800m run / 60/48 cal bike / 1,000/800m row
30 Goblet lunges 22.5/15kg
30 Burpees
*5 mins rest*
2 rounds of-
800m run / 60/48 cal bike / 1,000/800m row
30 Russian twists
30 sit ups
SATURDAY 29th
STRENGTH:
Perform as supersets:
A1. DB/KB floor single arm press x 8-10 each arm
A2. 30 second wall sit (optional weighted)
X3
B1. Strict toes to KB x 8-10
B2. 30-40 seconds superman hold (optional weighted)
x3
WOD:
For time
21-15-9
DB push press 22.5/15kg (2x DB’s)
Box jumps 24/20”
Renegade rows 22.5/15kg