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CrossFit Programming 4th Feb 2019

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Monday 4th –> 9th February 2019 

Notes from Head Coach:

This is week 5 of our 7 week block working up to the CrossFit Open which begins on the 21st Feb! Last week and this week are our most intense volume-wise. We will be having a deload week next week with much less volume, more focus on fun and skill work in preparation for 19.1 the following week.

Speak to a coach about the Open if you’re interested in signing up or unsure what it involves. It would be great to have as many people registered and cheering everyone on in the WOD’s. It really is an awesome way to track progress. Here’s a link to sign up: https://games.crossfit.com/cf/login?flow=games&returnTo=%2Fregister%2Fopen

Make sure to get in on Friday to give the ‘Open Test’ a go. We do this benchmark workout every 3 months, and you can easily see your progress from last time on ZenPlanner.

Have a great week and enjoy your training


Monday 4th


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

Tempo for the first 2 sets. Again, 1 rep more in total then the previous week. Building confidence and working on hitting depth. Build to heavy 6 reps.

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.

– – – – – – – – – – – –


For Time (20 min cap)

400m run

30 Front squats 40/25kg

20 Burpees over bar

10 Thrusters 40/25kg

20 Burpees over bar

30 Front squats 40/25kg

400m run



Tuesday 5th

Deadlift 5-5-4-4 (all reps must be tempo @30X1)

Increasing the weight each set. Make sure to be strict with the tempo, especially controlling the bar down. Working up to a heavy 4 for the day.

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

20 minute EMOM

Partners alternate each minute. Score will be total amount of STOH.


10 box jump overs 24/20inch

10 ab mat sit ups

Max effort Shoulder to Overhead with DB/KB in remaining time

Rx: 1 x 22.5/15kg DB



Wednesday 6th




8 min Skill EMOM

Min 1: 40-50 DU / attempts

Min 2: 10-15 T2B or K2C/K2E/HKR (kipping allowed if can do strict version)

Min 3: 10 Superman rocks + 10 hollow rocks

Min 4: 3-5 Strict HSPU / 6-10 honest strict push ups

(Each exercise should take no longer than around 45 seconds. If taking longer, scale back.)

– – – – – – – – – – – – –


25 min EMOM – Engine/Endurance focus

(45 seconds work / 15 seconds rest)

Score will be Calories and Wall walks. Stay on same piece of cardio kit for all 5 efforts.


Min 1: Max cals Bike / Row

Min 2: Jumping squats / air squats

Min 3: Max Wall walks / walk outs

Min 4: Plank jacks / step out/in plank (on forearms)

Min 5: Rest



Thursday 7th


Barbell cycling

20 minutes to find Max 5RM ‘touch and go’ power snatch.

After the last 4 weeks, everyone should be feeling a lot more confident moving the bar around. Work up to a heavy 5 reps. Use ZenPlanner to see what numbers you were lifting in previous Thursdays on the power snatch. Try to lift more than week 1 and 3.

– – – – – – – – – – – – –


7 rounds for time:

7 power cleans 45/30kg

7 burpees

21 DU / 42 singles





Friday 8th



AMRAP in 20 minutes

50 Wall Ball Shots 9/6kg

50 Double Unders

40 Box Jumps

40 Toes-to-Bars

30 Chest-to-Bar Pull-Ups

30 Burpees

20 Power Cleans (65/45kg)

20 Jerks (65/45kg)

10 Power Snatches (65/45kg)

10 Muscle-Ups



Saturday 9th Feb

Workout and Strength announced on the day 😉



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