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CrossFit Programming 14.1.19

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Monday 14th –> 19th January 2019

Ok here we go, week 2!

Building on last week with the Overhead squats and Deadlifts. Ensure you focus on moving well rather than worrying too much about how much weight is on the bar. Once we have a solid base and technique, then we can start lifting heavier. For athletes who are comfortable with these moves, there is plenty of opportunity to get some good weight on the barbell. 

Some great workouts this week, we hope you enjoy and have fun!

Make sure to tag us on your Facebook posts and Instagram stories, we really appreciate it.



Monday 14th Jan


Overhead squats 6-6-6-5-4 (first 2 sets tempo @30X1)

In total, only 1 rep more than last week. Try to increase the amount of weight from last Monday.

Aim to increase the weight each set depending on how you feel and your own OH squat mobility. The aim is to get comfortable with the bar positioning overhead and try to hit your depth on each rep. The tempo will encourage better positioning and technique.

– – – – – – – – – – –

WOD: For time

*Buy in: 30 T2B*

Then complete 4 rounds of:

8 DB/KB thrusters @ 22.5/15kg x 2

10 DB/KB box step overs 22.5/15kg x 2 @ 24/20inch box

*Cash out: 30 T2B*



Tuesday 15th Jan

Deadlift 7-7-7-7 (all reps must be tempo @30X1)

1 rep less on each set compared to last week. Aim to increase from last Tuesday, increasing the weight each set. Make sure to be strict with the tempo, especially controlling the bar down.

3 second controlled eccentric phase on the way down with the bar. Focus on keeping the bar close and posterior muscles engaged throughout.

– – – – – – – – – –

WOD: Partner workout

EMOM (with a Partner) in 20 minutes

5-10 box jumps 30/24inch box

5-10 Burpees

(While partner hangs from Pull-Up Bar)

This is an every minute on the minute workout where Partner A has one minute to finish the reps. Whatever time is left in the minute is rest time. While Partner A completes the reps, Partner B is hanging from a pull-up bar. Work can only be completed when one of the partners is hanging from the bar.



Wednesday 16th Jan



Part A: 

5 minutes to work on a skill: (choose what you need to work on)

Any of:

  • Kicking up to the wall into a HS
  • HSPU (kipping or strict)
  • Handstand walking
  • Handstand walking around/over objects

Part B: 

8 minute EMOM

Odd: 25 DU’S / 50 singles / 10 attempts

Even: 5-8 unbroken Strict Pull ups/Strict C2B pull ups (Scale: Banded)

Part C: 

8 min EMOM

Odd: 10-15 jumping air squats (Must get full hip extension on jump)

Even: 5-8 unbroken Strict HSPU (Scale: pike push ups / seated DB or KB press / plates under ab mats)

– – – – – – – – – –


For Time

5 rounds

10 Wall Ball Shots 9/6kg

5 Med-Ball Sit-Ups 9/6kg

*REST 1 minute*

400m run with Med Ball 9/6kg


Thursday 17th Jan


Barbell cycling

11-9-7-5-3  Power clean + push jerk

(Touch & go. Must be unbroken sets, so choose a weight that you can manage. Add to the bar each set.) Adding the push jerk in this week, building confidence bringing the bar down from overhead and linking reps.

Focus on moving the bar well and getting confident with multiple reps. Make sure to record weights on ZenPlanner so you can track accurate progress.

15 minutes to complete. Go every 3 minutes.

– – – – – – – – – –


8 minute AMRAP


20 DB snatch alternating 22.5/15kg

19 DU Scale: 38 singles (no attempts allowed)


Max plank hold on toes (as soon as you drop to knees, that’s your time. If can’t do plank on toes, extend arms to create straight arm plank instead).

You will have 2 scores, first will be rounds + reps in the AMRAP. Then total time held plank for.



Friday 18th Jan

Open WOD ‘ 11.4 ‘

10 minute AMRAP

60 Bar Facing Burpees

30 Overhead Squats 55/40kg

10 Muscle-Ups (Bar or ring)

– – – – – – – – – –


30-20-10 not for time

Weighted Glute bridge raises

Seated DB/KB OH press



Saturday 19th Jan

Workout and Strength announced on the day 😉



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