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Crossfit Program 12/8/2019 -18/8/2019

Posted 11th August 2019 by Geoff Stewart

Week 2 of our August training program.

This week is similar in its body to last weeks. we want to you get a grip of the exercises so you can see and feel the improvement from session to session


Monday: Clean and jerk skills and let try to move fast?

Tuesday: Structural balance, walking and sitting

Wednesday: Upper bodywork embrace the pump.

Thursday: Gymnastics -Ninja unicorn shit

Friday: Snatching and peddling fast

Saturday: F*** you thrusters

Sunday: Some “HERO”  work going down “DORK”.


12 minutes to build to a comfortable weight

A: Squat or power Clean + Jerk x (2+1)


5 sets on the 2 mins Complex

B: Hang Clean Pull + Hang Clean + FS x 2+2+2


5x2min rounds with 1 min rest – 15 min

12x power cleans @45/30

12 burpees

Start your new rounds where you finished your last round



12 Minutes of:

A1: FFE Split Squats 4 x 8-10 @ 3010

A2: Lying banded Hamstring Curls 4 x 12 @ 2020


5 sets on 3 mins (15mins)

B1: Front Squat 5 x 6,6,6,4,4 @ 31×1

B2: Frisbee Seal Walks 5×1 Lap


10 min AMRAP

16 x Split Jumps or alt rev lunges

1 x lap gym farmers carry (heavy)

10 x V-up / Double Crunch / Ab mat sit up



12 minutes of:

A: Push Jerk + Behind the neck 4+4

* Aim for 6 sets. Keep the movements fluid


16 mins E2MO2M

B1: BB Bench Press 4 x 5 @ 40×0

B2: Pull Up 4 x 5 @ 40×0


15 mins

4 Rounds of:

3 Mins work 1 min Rest

HSPU or Push Press x7 (45/35)

pull ups or ring rows x7





12 minutes to build to a comfortable weight

A: Power Snatch + Snatch x 1-2


6 sets E2MO2M (12mins)

B: Hang Snatch Pull + Hang Sn + OHS 1+2+2


Working in a YGIG format

5x rounds each of:

10 Deadlift (medium)

12-15cal x Bike /ski erg HARD!!!



15 minutes to build to a comfortable weight

A: Thruster x 3rep max

* Once the weight is found reduce and complete 2 UB sets of 12 reps. This will be the weight you use in the workout.


In pairs work through:

4 Rounds of YGIG

9 Thrusters (medium)

9 Burpee

Rest 2 mins

5 Rounds of YGIG

7 Front Squats

7 Dips

Rest 2 mins

6 Rounds of YGIG

5 Hang Clean

5 Pull Ups



20mins work

6x power cleans

12x air squats

6xpush press

12x press ups

rest 1min


Hero workout


6 rounds for time of:

60 double-under’s or 2mins

30 American kettlebell swings -32/24

15 burpees