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Crossfit training plan 25th November to 1st December 2019

Posted 24th November 2019 by Geoff Stewart

We have come to the end of Autumn training phase and hopefully you have built even more robustness to withstand the on slaught of the pre x-mas, x-mas and post x-mas party sessions. We are happy with the way the plan laid it-selfout as with all these things there has been some good, some not so good and some ace feedback but on the whole fun has been had and the team is look fitter and stronger.

This training block, we’re calling it a block because it’s not really long enough to be a phase is going to a short 4-week blast to take up to said party time.  We have no specific goals with this short phase apart from “building a better you”. Yes, I know it’s a cheese saying but you know not so deep down we all love it.

You’ll be delighted to hear that we have an amazing guessed programmer stepping in and spicing up the 2 weeks before the x-mas break so eye peeled, hair washed, legging tight and buns firm.


Lets get into it Week 1-4. Enjoy x

Monday – Squats and 14min

Tuesday – Snatching and testing

Wednesday -Thrusters and 7mins

Thursday -Unicorn ninja magic stuff

Friday – Deadlift, bench press and 6mins

Saturday – Cleans and EMOM

Sunday – The seven


12 Minutes of:

A1 FFE Split Squats 4 x 8-10 @ 3010

A2 Pull ups 4×6-8 @3010


5 sets on 3 mins (15mins)

B1 Back Squat 5 x 6,6,6,4,4 @ 31×1

B2 Renegaded rows 5x 10-12 each side


As Many Reps as Possible in 14 Minutes

7 Pull Ups

14 Wallballs

21 DU



12 minutes E2MOM – build weight

A Power Snatch+ hang snatch + Snatch x 6×1+1+1


12min YGIG -medium

B Hang snatch + OHS 1+3


3 Rounds each in a work rest format for complete rounds

Row 250m

10 Kb Swing

10 Burpee

10 Kb Swing

10 Burpee

Row 250

Please time each round



15 minutes to build to a comfortable weight

A Thruster x 3rep max

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


7 Mins of YGIG: fast rounds

5 Thrusters

10-14 Cals Bike / Rower /ski


Rest 2 mins


7 Mins of YGIG:

7 Deadlift

9 Burpee


Rest 2 mins

7 Mins of YGIG:

9 KB Swing

12 Wall Ball





A1 Deadlifts 4x 5-7

A2 Bench press 4×8-10


12 mins AMRAP

B1 Alt box step ups x12el

B2 Press ups x12



Row 12/15 cals

12 wall balls


2min switch



Bike 12/15cals

12 Kb swings


2min switch



Ski 12/15cals

12 squat jumps



12 minutes to build to a comfortable weight

A squat Clean or hang power clean + Jerk x (1+1+1)


5 sets on the 2 mins Complex

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


EMOM 15 min

Min1. Clean & Jerk x6 @60-70% of A

Min2. Wall Ball x ME

Min3. DU x ME or 45sec singles



20minx work

BB complex + pull ups YGIG -light

3x Deadlifts

3x Power clean

3x front squats

3x push press

3x pull ups /ring rows


Hero workout


7 Rounds for Time

7 Handstand Push-Ups

7 Thrusters (60/45 l)

7 Knees-to-Elbows

7 Deadlifts (110/75)

7 Burpees

7 Kettlebell Swings (24/16)

7 Pull-Ups