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Crossfit Program 15/10/2018 -21/10/2018

Posted 14th October 2018 by Geoff Stewart


Welcome to Phase 5, week 7 of our 2018 training plan.

Week 7. Moving things around and switching things up. We’ll be working on some lower reps ranges this week. If you ask me, this is where a lot the magic happens… It’s a balance between volume, strength, recovery and mental fortitude.


When your doing box step ups don’t go to high ideally your knee will be above your hip crease but we would rather you stepped up with power and control than fell up the box.


“leave your ego at the door”.


A.18min to complete

A1: Back Squat 5×5 @ 40×0

A2: Pull ups x 5×3-5 @ 41×0 (scales / weighted)


B.8min YGIG with partner

DB box step up x6el


C. 6min YGIG with partner

1x dead hang strict C2B Pull up


D.16mins to complete

3 Rounds

25 x Weight Plate GTOH -heavy

25 x Ring Row

Rest 2 min

E. 3 Rounds

25 x KB Swing

25 x DU



A.16min snatch complex

Snatch pull x1

Squats or power Snatch x1

Snatch balance x2


B.16min E2MO2M – work with a partner 70%+ (8 sets each)

Hang power or hang squat snatch x1+1+1


C.4-5 round‘s

12 T2B /K2E /leg raises

24x wall balls




A. 3 rounds 1min between rounds

16x KB squats

8x ring dips or press ups

16x Kb swings

8x pull ups or ring rows


B. 30mins to complete

Bike or Row 2min

4MU / 8x pull and dips / 10x ring rows and press ups

Bike or Row 2min

16x DB Manmakres – medium

Bike or Row 2min

4MU / 8xpull n dips / 10 ring rows n press ups

Bike or Row 2min

16x DB Manmakres

Bike or Row 2min

4MU / 8xpull n dips / 10 ring rows n press ups

Bike or Row 2min

16x DB Manmakres


C. In remaining time

12x Kb curls

12x situps


Thursday – Gymnastics



A. 15min to complete

A1: Deadlifts 5×3- 5@ 40×0

A2: Bench press 5×6-8 @ 4xx0


B. 8min YGIG

YGIG with a partner

3x strict ring or box dips

*pause at top of each rep -full extension please


C.8min YGIG BB or DB

12x Reverse drop lunges


D.12min work / rest E2MO2M AMRAP

8x Deadlifts

8x bar facing burpees

*P1 will work for 2min P2 will rest then go….start were you finished each round



A.16min Clean complex

Power clean x1

Hang squat clean x1

split jerk x2


B.16min EMOM – medium

0dd. power /squat clean x2

Even. push jerk and split jerk x1+1


C. 16min teams of 3 peeps

YGIG 4min per station

Row 10/12 cals each

Power Clean and press x3 each

Row 10/12 cals each

power Clean and press x3 each

*in your team you can only have 1bar so you must choose your team and weight wisely, move fast but with quality.



A. 20min BB complex

Clean pull x1

Power clean x1

Front squat x1

Push press x1

Squat clean and press x1

Run 200 mtrs

rest 1min between rounds

*Build weight steadily and smoothly


B.2 Rounds for time of:

18 Calorie Row

15 Thrusters 42.5/30

12 Chest-to-bar Pull-ups

Part B. one person will complete the whole work out partners 2 will count reps and make a note of time. Then P2 will go.