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CrossFit Programming 28.1.19

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Monday 28th January –> 2nd February 2019 

Week 4 of a 7 week block leading up to the CrossFit Open.


Monday 28th January


Overhead squats 8-7-6-5-3 (first 2 sets tempo @21X1)

1 second pause at the bottom of the squat for the first 2 sets. Again, 1 rep more in total then the previous week. Building confidence and working on hitting depth. Work up to a heavy 3.

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 on first 2 sets will encourage better positioning and technique.

– – – – – – – – –


Every 3 minutes x 5:

10 Pull ups

15 wall balls 9/6kg (Option to use 12/9kg ball)

20 OH stepping lunges with wall ball (10 each leg)


Try to be consistent on each round. Move through the work to get as much rest as possible. Score is slowest time over the 5 rounds.




Tuesday 29th

Deadlift 5-5-5-5 (all reps must be tempo @30X1)

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.

Log weights lifted to make sure progressing each week.

– – – – – – – – – –

WOD: Partner workout

In pairs, one person working at a time. AMRAP in 20 minutes. How far can you and your partner make it through the reps in 20 minutes? If you complete all exercises, go back to the burpees and keep going until 20 minutes is up.


20 minute AMRAP:

100 Burpees

100 Box Jumps 24″/20″

100 DB Snatch 22.5/15kg

100 Ab Mat sit-ups

100 Hang Cleans 60/40kg



Wednesday 30th




12 min Skill EMOM


Min 2: Max set of strict T2B (1 effort only)

Min 3: 15-25 Superman rocks

Min 4: Max handstand hold – wall or freestanding (1 effort only)

– – – – – – – – –


‘Cindy 2.0’ or Strict Cindy 

You choose!


Cindy 2.0 – 20 minute AMRAP 

5 Chest to bar Pull ups


15 Jumping Air squats




Strict Cindy – 20 min AMRAP 

5 Strict pull ups

10 Honest push ups

15 Air squats




Thursday 31st


Barbell cycling

12-10-8-6-4 Power clean + push jerk

(Touch & go. Must be unbroken sets, so choose a weight that you can manage. Add to the bar each set.) 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.

– – – – – – – – – –


“Hard and Fast” 

For Time:

50 Double-Unders

40 Toes-to-Bar

30 Snatches 35/25kg

20 Overhead Squats 35/25kg


This is an all-out sprint effort, designed to be as fast as possible. Scale movements to allow you to not slow down much. Moving from one exercise to the next with little transition.




Friday 1st Feb

Open style workouts. Building volume and skills.



For time:

25 Thrusters 42.5/30kg

50 Burpee over bar

25 Thrusters 42.5/30

50 Deadlifts 42.5/30


8 minutes REST



10 minute AMRAP

2 Muscle ups (Bar or Ring)

5 Cleans 50/35kg





Saturday 2nd Feb

Workout and Strength announced on the day 😉



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