Programming, week 35

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…

Programming – Week 34, 2017

Thought of the week Week 4. Monday 21st August Classic CrossFit General warm up- Tri planar Lunge, 27 squat a) 1 Tempo Squat + 1 Normal squat 5×1.1 E2M 75%+++ 3-1-x-3 (eccentric, bottom, concentric, top) b) Nordics 4×6 c) DB Front Rack Walking Lunges 4*16 Weightlifitng Club a) 2 Cleans + 1 Jerk 5×1 80%+ b)…

Programming – Week 33, 2017

Thought of the week Week 3. Monday 14th August Classic CrossFit General warm up- Tri planar Lunge, 27 squat a) Tempo Squats 4×5 E3M 64X2 (eccentric, bottom, concentric, top) 60% b) Nordics 4×6 c) Lunges (front leg on a 20kg plate) 4×8 each side BB/DB Weightlifitng Club a) Snatch + hang snatch 5*1.1 70%+ b)…

Programming – Week 32, 2017

Thought of the week   Week 2. Monday 7th August Classic CrossFit General warm up- Tri planar Lunge, 27 squat a) Tempo Squats 4×6 E3M 42X1 (eccentric, bottom, concentric, top) 60% b) Nordics 4×6 c) Reverse lunges 4×8 each side DBs Weightlifitng Club a) C&J 5×3 75% b) Front Squat 4×5 75% c) Box Jumps 4×6 Tuesday 8th August Classic…

Programming – Week 31, 2017

Thought of the week Thanks to everyone for coming on Friday night. Everyone did very very well. We hope you all had as much fun as we did. More internal and external competitions to follow. New Cycle. Week 1/4 Tempo Squats to develop muscle fibers, work capacity, improve stability and control of your squat. Tempo…

Programming – Week 30, 2017

Thought of the week Week 4. Last Week of this Cycle. Friday 28th of July, internal CFCR Competition. Teams of 3. Monday 24th July Classic CrossFit General warm up- Tri planar Lunge 27 squat a) CF Total 1 RM Squat 1RM Press 1 RM Deadlift Weightlifitng Club A) Power Snatch 1RM B) Power Clean 1RM Tuesday 25th…

Programming – Week 29. 2017

Thought of the week Week 3. Friday 28th of July, internal CFCR Competition. Teams of 3.   Monday 11th July Classic CrossFit General warm up- Tri planar Lunge 27 squat a) Squat 5×1 – 90%+ (Maxing out next week as well – part of the CF Total) b) Box Jumps 4×4 c) Shouder Press 4×3@85%+ Weightlifitng…