Programming – Week 47, 2017
Thought of the Week
Block 5, WEEK 1
In order to maintain one of the most important principles of CrossFit – Variety (and that routine is the enemy), we’re mixing things up.
From this week on you’ll notice that strength work (and other variables) will be cycled on different days. The WLC will remain on Friday (M,W,F at Farringdon)
You’ll still be covering all the elements of CrossFit if you follow the programme.
What you do first you generally do best, up until now we’ve had a strength focused session on Mondays. From here on in Mondays session will vary between varying components of fitness. Enjoy!!
Monday 28th August
A) Strict Pullups
5*1-10 E2M (Choose a number and try to be consistent over the 5 sets)
75 Snatch 35/25 – 20/15
A) 1 power snatch + 1 hang squat snatch
B) snatch pull 4*3@100%
C) broad jumps 4*3
Tuesday 29th August
You have to squat clean it. Ideally you would want to work around 80% of your best thruster. If you don’t know what that is, start with 70% of your best C&J and add weight every set if possible.
B) 4 rounds For time
9 Clusters 53/35 – 43/30 – 30/20
A relatively fast workout that should take no more than 16 minutes.
RX only if you manage to hit 80/50kg in part A).
C2B only if you can do 9 unbroken on the first round.
Wednesday 30th August
A) 15m strict muscle ups workshop
B) Regional Nate
4 strict muscle ups – kipping – muscle up transitions from the floor
7 Strict HSPU – kipping – downward dog push-ups – push-ups
12 KB Snatch 32/24 – 24/16 – 16/12
Time cap 20m
Highly unlikely for anyone to finish this workout so please scale accordingly.
Scale down the number of reps if you can do the movements as prescribed.
Scale down to kipping, same number of reps if you can’t do strict.
Scale down to a lighter KB snatch if you can’t do 6/6 unbroken.
A) Snatch balance 5*1
B) Front squat 4*4@85%
C) halting (4s) snatch lift off 4*2@105%
Thursday 31st August
A) Overhead Squat
B) Back Squas
Friday 1st September
A) 1 Power Clean + 1 hang squat clean + 1 Jerk
B) clean pull
C) broad Jumps 4*3
A) warmup running/athletics drills
Then 5-10-15m suicide sprints for 5 minutes in pairs
B) 6 intervals. Rest 1m
Saturday 1st September
I go – you go
12 rounds total
12 DB clean 22.5/15 – 15/10
12 HSPU – downward dog push-ups
Each round should take about 2m.
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