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Crossfit Program: 08/07/19 – 14/07/19

Posted 7th July 2019 by Jenna Fisher

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 liters. 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.


18 minutes continuous

Row / Ski / Bike – Max Cals

Every 3 minutes complete:

D-Ball Ground to Shoulder (GTS) x 8

DB Push Press x 12



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


4 rounds:

Hang Clean High Pull x 5

KB Swing (Heavy) x 10

Press Ups x 15

Run / Row x 250m

Rest 120 seconds after each set.


Rolling EMOM 20min

Min 1: Power Clean & Jerk x 2

Min 2: DU x 25-50

Min 3: DB Thrusters x 5-8

Min 4: Pull Up x 5-8

Min 5: Rest

Complete 4 minutes at each movement before moving on.

6 Min EMOM

Even: TTB – TTR x 10

Odd: Burpee x 8-12

6 Min EMOM

Even:  Ski x 10-15cal

Odd: Box Jump x 8-12

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 Thrusters ( pause 1 seconds at the top)

250m 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.


– Rotate every 2 mins –

Bike / Row / Ski x 500 Cal total

Sequence, as many rounds in 2 minutes:

3 x Squat Cleans

5 x Burpee Pull Up

8 x D-ball GTOS

P1: Completes Movements

P2: Cardio

P3: Rests

Then repeat until the work is done.


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: Thruster 3RM or 10RM


3 Rounds For Total Reps in 17 minutes

1 minute Wall Balls (9/7 lb)

1 minute Sumo Deadlift High-Pulls (35/25 kg)

1 minute Box Jumps (20 in) At Momentum we do prescribe that you step down from a box as a standard.

1 minute Push Press (35/25 kg)

1 minute Row (calories)

1 minute Rest

Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. A one-minute break is allowed before repeating each round. One point is given for each rep, except on the rower where each calorie is one point. Scaling most athletes should be able to stick with the interval pattern. Beginners should reduce the loading and height of the box. Intermediate athletes can handle the prescribed loading in this workout. Beginner Option Men: 5kg. ball to 9-ft., 20kg. SDHP and Push Press, 20-in. step ups Women: 5kg. ball to 9-ft., 15kg. SDHP and Push Press, 20-in. step ups

Please do make sure if you are recording this you take note if you use the arch wall or the flat targets on the rig. There is a big difference here!