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CrossFit Programming 2nd Jan 2019

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(Duncan and Gill off on their around the World adventure, have a good one guys!)


Wednesday 2nd –> Saturday 5th January 2019

Note from the Head Coach-

Welcome back after Christmas and New Year. No doubt you’re feeling a little sluggish after eating too much and not enough exercise! We kick off the week here at S&D’s on a Wednesday so programming this week is condensed down to ensure we tick most of the boxes but also not too much volume after coming back to fitness. We’ll ease you back in gently.. kind of 😉

This week is fun, a chance to try some new movements and get the body moving again. The next 7 week block will begin on 7th January leading up to the CrossFit Open which starts in February.

All my best & HNY!



Wednesday 2nd Jan 


Overhead squat 5-5-5-5-5

Climbing each set (Every 2 minutes on the minute)



Partner chipper workout –

For Time

20 Synchro Burpees

100 Pull-Ups

200 Double-Unders (400 singles / 50 attempts)

100 Wall Ball Shots (9/6kg)

20 Synchro burpees

Thursday 3rd Jan 


When and why we use barbell cycling. BBC technique and breakdown.

10-8-6-4 (Touch & go. Must be unbroken sets, so choose a weight that you can manage. Add weight to the bar each set.)

Focus on moving the bar well and getting confident with multiple reps.

8 minutes to complete each piece (4 minutes rest in-between to change weights and rest. 20 mins total.)

10-8-6-4 – Power snatch

10-8-6-4 – Power clean



5 rounds for time

200m run

10 devil press / American KB swing



Friday 4th Jan 

Long warm up (20/25 minutes) going through the movement standards & expectations of The Open / pre WOD mobility / tips for efficiency.


‘16.1 remixed’

AMRAP in 20 minutes

10 DB Overhead Stepping Lunges 22.5/15

8 Burpees

10 DB Overhead Stepping Lunges

8 Chest-to-Bar Pull-Ups



Double Tabata (2 min rest in-between each Tabata)

Tabata #1 Plank

Tabata #2 Sit ups



Saturday 5th Jan 

WOD & Strength to be announced on the day




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