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Crossfit Program – 11/3/2019 to 17/03/19

Posted 10th March 2019 by Josh Schouten


Hopefully, we have all had the chance to fill out the 2019 Members Survey by now. If not, there is still time. Head on over and fill it out.

Hopefully, we liked getting back into the swing of some of the big lifts. Now we all know about those pauses to get you working. Over the next month spend some time learning these positions and getting comfortable with the uncomfortable. We’ll soon come out on the other side of this.

Now and then this comes around but it is only fair play for everyone. Please, please if you’re booked into a class and can’t make it to the session, can we please unbook your self so we aren’t taking the spot form another willing punter looking to increase the tightness of their pecs. Changes on this are coming…

We still have another 2 weeks of Sundays and the CrossFit Open, after this normality will be restored and full programming will be with us again. A touch of summer and daylight savings is also joining us at the end of the month. Bring on the summer BBQ!



Every 2 mins complete:

A Clean + Front Sq + Push Press

4 x 1 + 2 + 2

20 mins to complete:

B: Front Squat 3 x 3 @ 33×0 rest 60 seconds

*Note elevate heels to aid keeping upright and deep in the Front Squat

B2: Back Squat 3 x 8 @ 20×0 Rest 2 minutes


Every 3:30 minutes complete:

5x Hang Squat Clean (medium)

10 x Wall Ball

15-25 Cal* Monostructural

Aim to finish the round in under 1:30. Adjust Calories on the Monostructural

Repeat for 5 rounds. Build in weight as needed.


Every 2 mins complete:

A: Jerk Balance

3 x 4

Every 2 mins complete:

B: Split Jerk

4 x 4

Every 2 mins complete:


3 x 8



American KBS 32/20

Burpee Over the Box

DU –  Double the reps for the double unders!


Every 2 mins complete:

A: Snatch Pull (below knee) + Snatch + Overhead Squat 7 x 2+1+1 (75-85 % of RM)

Every 2 mins complete: 

B: Muscle Snatch + Press in Snatch 3 x 3+3 (moderate weight by feel)


16 Minutes of:

Monostructural of choice, begin @ 0:00 on the bike thereafter every 2 minutes complete (score is total cals):

Round 1,3,5,7 – 12 x Heavy Wall Balls

Round 2,4,6,8 – 12 x D-Ball Over the shoulder


Every 2 mins complete:

A: Bench Press

4 x 4 @ 33×0

Every 3 minutes:

B: 45* DB Neutral Bench Press 4 x 10 @ 20×0

B2: Battle Rope External / Internal / Alternating waves 4 x 20 sec each position (60sec total)


15 minutes of:

Ring Row x 15-20

Reverse Curl x 15-20

Ski / Row x 20 cals


Every 2:30 minutes:

A: Sumo Deadlift 4 x 8 @ 40×0

5 minutes to complete

B: FAT GRIP Conventional Double Overhand NO Straps Deadlift (GRIP TRAINING, smooth tempo)

2 x 20

*Note that this is for grip training, NOT a PB attempt.


Saturday’s Partner Workout – 24 minutes to complete rounds of:

8 DB Thrusters (22.5/15)

4 Rope Climbs (or wall walks)

400m Run

In teams of 3. Once the partner has completed the rope climb and heads out onto the run the next partner can commence.


CrossFit Open 19.4 – This will be updated Friday once the announcement has been made.

Please click here to see the Class Structure