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Crossfit Program: 24/06/19 – 30/06/19

Posted 23rd 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.

Sunday you will note that this is a repeat of 08/04/19. 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.


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.



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.


C: Back Squat – Breathing Squats 1 x 20 @ 60%ish. With 3 deep breaths at the top of each rep we are aiming for higher threshold motor unit recruitment with the rest after each rep allowing to get more intensity on the bar.


Tailpipe – In Pairs:

3 Rounds each:

250m Row

Front Rack KB Holds 24/20



A: Jerk Balance 3 x 5

B: Push Press + Split Jerk 4 x 1+3

C: Pendalay Row 3 x 10


5 rounds: AFAP

1 Arm Db OH Walking Lunge (Left) x 10 Steps

1 Arm Db Push Press (Left) x 10

1 Arm Db OH Walking Lunge (Right) x 10 Steps

1 Arm Db Push Press (Right) x 10

Burpee x 10

Rest 60 seconds after each set


5 Minutes to Accumulate

Turkish Get Ups

Rolling EMOM 16min

4mins @ each @ 70% of Power Clean

Power Clean x 3

Hang Clean x 3

Thrusters x 3

Front Squat x 5

Complete 4 minutes at each movement before moving on.

8 Min EMOM

Even: Thrusters x 5

Odd: Row x 10cal

8 Min EMOM

Even:  Power Clean @ 50-60 x 5

Odd: Pull Ups x 5

8 Min EMOM

Even: Walking Lunges x16

Odd: Burpee x 10



A: Deadlift 4 x 3 @ 20×0

A2: FFE Split Squat 4 x 8el @ 31×1

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


5 rounds of:

10 x Deadlifts

20 x Cal Bike

Rest 3 Minutes

This needs to be done hard and heavy (within reason). You will need to spend everything on the DL and Bike to get the most out of this. You should need the 3 minutes rest. Pay attention to the clock when you finish! Share the bikes x



A: OHS w/ 3 seconds Pause 3 x 8

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


Teams of 3 (20-minute time cap):

P1: Row 500m

P2: Rest

P3: Hang Squat Cleans 60/40 x 150

Every 3 minutes everyone complete 10 burpees, don’t resume moving until all team members have completed burpees.

Rest 5 minutes

Individually complete 3 rounds of:

5 Pull Up

10 Press Up

15 Air Squats

400m Run


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.



A: Find a comfortable 3 rounds Bear complex:

  • 1 Power Clean
  • 1 Front Squat
  • 1 Push Press
  • 1 Back Squat
  • 1 Push Press

5 movements + 1 rounds, complete 3 times = 1 Set.


150 Wall Balls 7/9