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Crossfit training program 1/10/18-7/10/18

Posted 28th September 2018 by Geoff Stewart


Welcome to Phase 5, week 5 of our 2018 training plan.

Week 5. It’s time to change it around a little. This week your primary lifts will remain the same but your rep ranges will be coming down… so (as you all know) your weight will be going up. We are still aiming to get a lot of work (volume) into these sessions, so you’ll need to set yourselves up and be aware of what’s going on. Please don’t chase the weight too much. Make sure you’re nailing your form on all your exercises.


When you’re doing step-ups or box jumps, please make sure you’re stepping or jumping powerfully. Stay tall and open your hips, don’t just climb up on the box.  When you’re using a kettlebell, make sure you finishing each rep in a positive position: strong wrist, good rack position and feeling solid. There are workouts where you’ll be getting some rest; earn that rest…


“leave your ego at the door”.


A.15min to complete

A1: Back Squat 5×8-10 @ 40×0

A2: Pull ups x 5×5 @ 41×0 (scales)


B 12min to complete

B2: Rev drop lunge alt 4x12el @ 20×0

B2: 1arm DB BOR x 4x12ea @ 20×1


C.6min YGIG

10x DB box step ups (5el)


D. 6min YGIG

10x horizontal ring rows


E.4rounds each YGIG

20x air squats

20 DB OHP-medium

Rest 1min

*move fast -earn your rest



A. 16min snatch complex

Snatch High pull x1

Squats or Power Snatch x1

OHS x2


B. 6min E30sec

1x power snatch or squat snatch

*this should be NO more the 50% rpm you need to move fast and land stable every single rep.


C. 5x3min rounds with 1min rest between rounds.

1arm KB swings x10ea

1arm Kb push press x10ea

ME DU or single in remaining time



A. 12min partner YGIG exercise format

BB front squats x6 @42.5/30

box jumps x6 @24/20

Sit ups x12


B.3min window YGIG (24min)

4 rounds each

Rowing 500mtrs

ME Thrusters @42.5/30 in remaining time.


C. 5 rounds YGIG

Plank holds alt knee to elbow (3seconds) x5es

superman hold 30sec


Thursday – Gymnastics



A. 15min to complete

A1: Deadlifts 5×3- 5@ 4010

A2: Bench press 5×6-8 @ 31×0


B. 12min to complete

B1: BB walking lunges 4×12 @ 1010

B2: Neg HSPU or BB OHP 4×4-8 – 5001


C. “Fire Drill”

4 Rounds:

400 Meter Run (rear alley)

12alt arm dumbbell snatches (22.5/12.5)

15 Chest to Bar Pull-ups (scales as needed)



A.16min Clean complex

Clean High pull x1

Power clean x1

Squat clean and Jerk x2


B.6min E30sec

1x power clean n press or squat clean n press

*this should be NO more the 60% your rpm you need to move fast and land stable every single rep.


C.6x2min work with 2min rest -Partner

12x DB thrusters – medium to heavy

ME burpees in remaining time



A. 13 Min AMRAP alt rounds with partner

1,2,3, >

Power cleans 42.5/30

Burpee Bar jump over


Rest 5 mins


B. 9 Min AMRAP alt with rounds partner

1,2,3 >

BB STOH – 42.5/30

Box jumps step downs


Rest 5 Min


C. 5 Min AMRAP

1,2,3 >

Wall balls



Once complete above work through:

Lying Powell raise 3 x 8-10 @3010

Banded Face Pull 3 x 10-12 @ 2020