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Crossfit Program: 17/06/19 – 23/06/19

Posted 16th June 2019 by Josh Schouten

June will bring about some percentage work on the 1RM / 5RM’s that we achieved last month. We would recommend that of the 100% figure, you work off the 95% number. I.e. If, for a given movement you hit 100kg we would use 95kg as the number to figure 70% off of. This would come to 66.5kg. This little trick will allow us to not overload when we should be using the lighter percentages and focus on the speed and precision of the movements.

June will see us using more Olympic lifting complexes to focus on working different positions and fixing our weaknesses. Our coaches may change some of these up to add or subtract from the movements to make them more suited to the individual. Please don’t forget all the work that we have done in the previous months with accessories for upper and lower. If you are one that needs to keep some of this work in your program please do use “Open Gym” to bring up these weaknesses.

This week is week one of the retesting of the workouts. You will see on Sunday that this is a repeat of 31/3/19. If this is something that you are taking seriously we do ask that you put some thought into attending the Saturday sessions as we all know we can get carried away in the team situations, working hard 2 days in a row is NOT advisable. If you’re unsure about how you should tackle this please come and see one of the coaches and we will be sure to help!

A few reminders that we now have a specific mobility class on Thursday mornings @ 7am where we will show you how to fix some of the limitations you may have. This will be a great addition to your training schedule if you are finding it difficult to get into some of the positions required for the Olympic lifts, so get your bum along to see Anthony Masters for some suppleness pre-breakfast.



Weekly training schedule:

Monday: Power Clean & Jerk, Front Squat & Leg finisher

Tuesday: Higher volume on the shoulders preparing for the heavier weights to come.

Wednesday: Strength-based energy systems. We’ll be aiming to get warm 0:00-15:00 then have 20:00-40:00 mins of work to get through.

Thursday: CrossFit Gymnastics – Now with beginners and advanced components with Jenna and Anthony Masters

Friday: Deadlift and a little structural balance work, you know we all need it.

Saturday: Snatch Preparation and Complex Team and Partner workouts grab a partner and suffer together.

Sunday: Clean Preparation and Complex. Testing workouts and names WODs.



Every minute complete (18 minutes):

A: Power Clean & Jerk 5 x 3-4 @ 77%*

B: Front Squat  5 x 3-4 @ 77%*

  • With these, we will be looking for a controlled descent and speed, speed and more speed on the way up.

2:00 minutes of continuous tension.

C: Back Squat – Load the bar with 40% of 1 RM, we squat continuously for 2 minutes. Yes, 2 minutes. Aim for a few extra reps than last week!


3 Rounds of:

500m Row

20 x DB / KB Deadlift

10 x DBall GTOS

Rest 2 Minutes

*After the first 7 complete the row, the next 7 commence. Each round is all out effort. Rest and Repeat x 3.


Every 2 mins complete one movement (20 minutes)

A: Press in Split Jerk 3 x 8

B: Push Press + Split Jerk 4 x 3+3

C: Pendalay Row 3 x 10


5 rounds: AFAP

DB Push Press x 8

DB Walking Lunge x 16 steps

Burpee Pull Up x 8

Rest 60 seconds


EMOM x 10mins
1st – 2-5 x Hang Squat Clean
2nd – 3-5 x  Wall Ball (heavy)

Rest 4 minutes

EMOM x 10mins

1st – 5-7 x KB Cluster
2nd – 8-12 x Cal Row / Bike

Rest 4 minutes

12 minutes or until complete:

Cal Row / Bike x 120

Every 20 Cals complete 5+5 Db/ Kb Snatch


20 minutes to complete:

A: Deadlift 4 x 8 @ 31×1

A2: FFE Split Squat 4 x 8el @ 31×1

A3: Incline Knee Raise / Strict Knees to Elbows 4 x 10 @ 2020


5 Rounds:

60 DU

30 AKB

15 Burpees


Every 2 minutes (14miuntes) :

A: OHS w/ 3 seconds Pause 3 x 8

B: Snatch Pull From the Hang + Hang Snatch + OHS 4 x 2 + 2 +1 @ 75%*


22 Minute time cap

Working in pairs complete as much as you can.

10 Rounds (5 each)

8 Wall Ball

4 Power Clean 60/45


10 Rounds (5 each)

8 Burpee

4 Thrusters 60/45


10 Rounds (5 each)


4 Deadlift 60/45


A: Clean Pull + Squat Clean + FS @ 70%*:  6 x 2 + 2 + 2

Please note that we will be going back through the workouts over the last 3 months and re-doing these to compare times. We will do this until it’s complete. Each week you will see the date in which it was last completed the first time. If it’s your first time, get stuck in and record the time, if it’s your aim. If not have some fun getting a sweat on.

Last completed on the 31/3/19:

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)