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Crossfit Program – 25/3/2019 to 31/03/19

Posted 24th March 2019 by Josh Schouten

A ‘BIG THANK YOU’ goes out to all those who took the 8.34 minutes on average to fill out the members’ survey. Over the coming weeks, we will go over all 153 results and come back to you all.

This week you will see some workouts that aren’t ‘for time’ or ‘as fast as possible’ yet you will see that you have 20 minutes (or thereabouts) to get a set load of tasks. Please use these to learn to pace yourself. These will continue to grow in length and difficulty over the coming weeks, start easy and work your way into it.

As for the programming, we will be looking to increase those weights with the paused reps as we see a decrease in the repetitions. Make sure we are taking note of these weights for the next phase we will be looking to use that strength and tension built in the tendons to turn it into some explosive power that will hopefully translate over to Olympic lifting phase that will follow.

Now that the CrossFit Open has finished up we will be reverting back to the Sunday CrossFit sessions and the regular training plan!


Every 2 mins complete:

A Clean + Front Sq + Push Press Jerk

4 x 2 + 1 + 1

20 mins to complete:

B: Front Squat 3 x 2 @ 33×0 rest 60 seconds

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

B2: Back Squat 3 x 4 @ 20×0 Rest 2 minutes


20 minutes of:

Minute 1: 60 second for calories (choose cardio piece)

Minute 2: Rest first 30 seconds, :30-60 seconds Complete x 6 Front Squats (or Front Rack goblet squats) @ 50%1 RM

After minute 2 repeat for 20 minutes.


Every 2 mins complete:

A: Jerk Balance

3 x 4

Every 2 mins complete:

B: Split Jerk

4 x 2-3

Every 2 mins complete:


3 x 6


5 rounds for Quality:

7 OHS (medium)

7 Wall Balls

200m Run

Rest 60 seconds:


Every 2 mins complete:

A: Snatch Pull (below knee) + Snatch + Overhead Squat 5 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)


20 Minutes to complete:

3 rounds
500 m Row
10 x Deadball Squats / Heavy Goblet (think 10 reps at a push)
10 x Devil Press

Rest 3 Minutes:

3 rounds
10 x KB Push Press
10 x Dual KB Swing
250m Ski


Every 2 mins complete:

A: Bench Press

4 x 2 @ 33×0

Every 3 minutes:

B: 45* DB Neutral Bench Press 4 x 6 @ 20×0

B2: Battle Rope External / Internal / Alternating waves 4 x 15 big slams


3 rounds of:

25 cal Assualt bike
9 x D-Ball Cleans
25 cal Ski
18 x S/A OH Walking Lunges (steps)

Finisher: 3 x 15 – Joe De Franco’s Bat wings T’s


Every 2:30 minutes:

A: Sumo Deadlift 4 x 4-6 @ 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.


Teams of 3:

100 Deadlifts (60/40kg)

80 Hang Power Cleans

60 Front Squats

40 Jerks

20 Thrusters

Every minute all partners stop and complete 3 burpees. One partner working at a time. Share bars or use different ones depending on abilities, scale where needed. Don’t be scared to go up either!



Every 2 minutes:

A: Mid Hang Power Clean + Low Hang Clean 6 x 2+ 2 reps*

*The instructor will break this down to specific drill and possibly alternate movements (if needed)

10 mins of:

B: Heels Elevated SOTS Press 3 x 6-10

B2: YTW’s 3 x 10,10,10 (in each position)


Today’s workout is a CrossFit open workout for those who miss the open already. It is 15.5 if we have already completed this get your little black book of notes out. As a guide so that this workout is at the right level we are looking to complete this workout in roughly 15-20 minutes maximum. Remembering we are here to have a great session stimulated for the next. Not to break yourself. Listen to your body and coach on this one!

27 Calorie Row or Other

27 Thrusters (42.5/ 30)

21 Calorie Row

21 Thrusters (42.5/ 30)

15 Calorie Row

15 Thrusters (42.5/ 30)

9 Calorie Row

9 Thrusters (42.5/ 30)