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Crossfit Program: 01/07/19 – 07/07/19

Posted 30th June 2019 by Josh Schouten

That’s half the year done and dusted folks. We’ve all made some great progress in the previous months with 1RM & 5RM’s hit and some good conditioning block put in as well. July we are going to see some more EMOM styles workouts throughout the training week where we will be using submaximal weights to get some speeds on the bars and also get a little bit of conditioning in as well. Please be wary of the weights that we choose and make sure the weight resemble the ones you need, not the person next to you.

During this month if you feel that your mobility is lacking, head over to our Mobility session Thursday morning at 7 am with Anthony Masters. Likewise, if you feel like your rowing could do with a touch of class head over to Friday evenings @ 6:30 pm with Luka to get a lesson from an Olympic Gold medalist. He’ll point you in the right direction on the Rower.

As we are heading over to some heat please do make sure we are hydrated before / during and after sessions. We would recommend drinking 3% of your body weight in litres. I.e. 100kg person x.03 = 3L. This would be on the low end for any given person. Please aim for this as a minimum.

Take care folks.


Monday: Power / Hang Cleans & Jerk, Back Squats + Mono Structural

Tuesday: OHS, Split Jerks, Bench Press + DB WODS

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: Snatch + Snatch High Pulls + Segmented Snatch Pulls + Mono Structural

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

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


EVERY 2 minutes complete for 24 minutes.

A: Floating Power Clean + Hang Clean + Split Jerk  8 x 1+1+1

B: Back Squat 3 x 3 (don’t worry about tempo or weight but we should be moving fast, see Anthony’s post here  as an example. With these, we will be looking for a controlled descent and speed, speed and more speed on the way up.


Time cap 18 mins

Row / Bike x 140/100cal

Every 20 cals complete:

Box Step ups – while hugging D-Ball / WallBall x 12 total



A: Close Grip OHS 4 x 4

B: Split Jerk 4 x 4

C: 45* DB Bench Press 4 x 8*

C2: TRX “Y” rear delt fly x 10*

Complete both C’s in 2 minutes


5 rounds: AFAP

DB Clean & Press x 10

DB Squat Clean x 10

Walking Lunge x 20 Steps

Burpee x 10

Rest 60 seconds after each set


Rolling EMOM 20min

Min 1: Power Clean & Jerk x 2

Min 2: Hang Clean & Jerk x 2

Min 3: Thrusters x 2

Min 4: Wall Ball x 10

Min 5: Rest

Complete 4 minutes at each movement before moving on.

6 Min EMOM

Even: DB Push Press x 10

Odd: DU x 30-50

6 Min EMOM

Even:  Ski x 10-15cal

Odd: Burpee x 10-15

6 Min EMOM

Even: Seal Walk 1 x lap

Odd: Weighted Sit Ups x 10-15

Resting 1 Minute between each 6-minute block.


EVERY 2 minutes complete for 24 minutes.

A: Snatch High Pull + Floating Power Sn + Floating Sn 7 x 2+1+1

B: Segmented Snatch Grip Deadlift 4 x 1+1+1


5 rounds of:

5 x Squat Cleans

350-500m Row

Rest 2 Minutes

This needs to be done hard and heavy (within reason). You will need to clean heavy and well and spend it all on the rower. to get the most out of this. You should need the 2 minutes rest. Pay attention to the clock when you finish! Share the rowers x


12 Minutes to build to a heavy Thruster for 2-3 Reps.

30 minutes in teams of 3:

8 Thrusters (155/105 lb)

6 Rope Climbs (15 ft)

11 Box Jumps (30/24 in)

P1: Completes above:

P2: Runs 400m

P3: Rest

Rotate in this order until 30 mins are up.


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: 7 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.

Now that we have been testing


5 Rounds For Time:

400 meter Run

15 Overhead Squats (42.5/30)