CrossFit Programming Update – January 2024

Have a look at our new training program breakdown below: 

In this next cycle at CrossFit Dublin, we will be focusing on building up our compound lifts Front Squat, Bench Press & Deadlift! We will be pairing these days with strict gymnastics work & functional bodybuilding to help build a solid foundation leading into the year. 

Our workouts each day will differ in the lead up to the CrossFit Open we will try and touch on as many skills as possible looking towards the same movements that show up each year in the CrossFit Open. 

Monday: Front Squats, Overhead Pressing & Handstand Push up Skill Work, Interval Style Workouts. 

On Monday, our main strength focus will be on Front Squats we will test our 5RM and then each week we will be working with percentages based off that and we will then retest again on week 8.  

Our skill/strength work will be on overhead strength including handstands and overhead pressing. The workout will be finishing with short intervals. 

Tuesday: Bench Press & Strict Pulling, Open Style Workouts and AMRAPS. 

Strict Push & Pull will be the aim on this day. We will try and build up a solid foundation in strict gymnastics so this will help us maintain strong positions when moving towards kipping gymnastics work. Our workouts on this day will have a little more skill work leading towards the open. 

Wednesday: Conditioning Day! 

The favourite day of the week! Each week, we'll vary the conditioning routine to help our members build endurance without heavy weights or complex skill work. 

Thursday: Deadlifts, Upper Body Push & Pull, EMOMS & Interval Style Workouts. 

Thursdays will be focusing on building a strong deadlift! The cycle will stay very linear over the 8 weeks where we will aim to progress the weight each week. We will pair this day with some more strict accessory work and finish with a tough low skill workout. 

Friday: Monster Mash 

Monster Mash Fridays are in but with a slight twist we will be starting each block off with some Olympic Lifting this will vary each week over the next 8 weeks. 

Olympic Lifting Class: 

The focus in this cycle will be the clean & jerk, must have 6+ months CrossFit Experience. 

 Gymnastics Class: 

This will change week to week working on all things gymnastics based. 

Competitors Session 

Join us for a 90-minute session for experienced CrossFitters. This session will include strength work, Olympic Lifting, high-skill gymnastics, and a challenging conditioning piece. To participate you need a minimum of 1 year CrossFit. 

See you every Saturday at 11:30 am!