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CrossFit programming 25.3.19 (Deload week)

Home / Articles / CrossFit programming 25.3.19 (Deload week)

25th –> 30th March 2019

(Deload week)

After 5 weeks of Open workouts, we are having a deload. This week will be less volume than normal, with more focus on longer workouts and skill development. Have a read of this article to get a better understanding of why a deload week is essential to long term development.

https://breakingmuscle.com/fitness/deloading-101-what-is-a-deload-and-how-do-you-do-it 

Also, please don’t forget Saturday 30th March we will be hosting memorial workout ‘Subra’ in memory of the legendary member who recently passed.

 

 

 

 

Monday 25th March

SKILL:

20 minutes to work on the Snatch 

You could build to a heavy single, work on linking reps together, or even just practice technique with an empty bar. These could be power snatches or full squat snatch, you choose. This will be a great chance to receive some feedback and tips to help you with your technique.

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WOD:

(3 x 4 minute AMRAPS)

 

AMRAP 4

5 Hang power snatches 40/25kg

10 bar over burpees

 

2 minutes rest

 

AMRAP 4

10 overhead squats 40/25kg

15 T2B

 

2 minutes rest

 

AMRAP 4

15 Deadlifts 40/25kg

20 Box jumps 24/20

 

 

 

 

Tuesday 26th March

“Jenkins” (British hero Pairs WOD)

Split the work however, but must run together.

 

AMRAP with a Partner in 40 minutes

50 Burpees

400m Run

50 Full kettlebell swings (24/16 kg)

400m Run

50 Pull-Ups

400m Run

50 Push-Ups

400m Run

 

 

 

 

Wednesday 27th March

20 minutes to work on the Clean & Jerk.

You could build to a heavy single, work on linking reps together, or even just practice technique with an empty bar. This will be a great chance to receive some feedback and tips to help you with your technique.

——————————————-

WOD:

4 rounds for time

 

75 Double unders / 150 singles

15 Power cleans 50/30kg

75 Double unders / 150 singles

10 Shoulder to Overhead 50/30kg

 

 

 

 

Thursday 28th March

15 minutes of Mobility for Shoulders and Thoracic spine.

———————————————–

WOD:

EMOM 30

Min 1: 200m run

Min 2: 5 man makers (Use 2 KB’s or DB’s)

 

If 200m is too hard to complete within the minute, modify the distance to something which takes around 40/45 seconds to finish.

Select 2 DB/KB’s that will give you around 15 seconds rest each time on the man makers. This will be an awesome endurance workout.

 

 

 

 

Friday 29th March

15 minutes practice to work on 1 movement.

Pick from either:

  • Handstand holds
  • Handstand push ups
  • Handstand walking

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WOD:

Benchmark workout – ‘Angie’

 

For time:

100 Pull ups

100 Push ups

100 Sit ups

100 Squats

 

 

 

 

Saturday 30th March

Memorial workout  – ‘Subra’ (11am. Check Facebook for more details – the more people the better!)

 

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