Sort by tags

Crossfit program 17th – 23rd Feb 2020

Posted 16th February 2020 by Josh Schouten

2020 – Part III


Weekly Breakdown:

Monday – Clean + Lower Body Strength

Tuesday – Jerk + Upper-Body Strength

Wednesday – Energy Systems

Thursday – Gymnastics unicorn moves

Friday – Snatch + OHS tekkers

Saturday – Bring a friend/s team workouts

Sunday – CrossFit benchmark workouts


We’re now into the next phase of the CrossFit program where we will see the major lifts change. We’re still keeping some of the complexes for some capacity and coordination. Stick to the % where stated and where they aren’t going to some comfortable weights. We shouldn’t be missing any reps here so make sure you go on how you feel on the day/s. The Sunday test days have had some good feedback so far, so if you’re looking to do a particular workout and would have a suggestion please do feel free to send over the sessions and I will do my best to get it in there for you ([email protected]).

This week we should be putting the next Momentum social day out there so be on the lookout for this!

Other than this let’s keep it simple and make sure you choose your rest days wisely, and your hard days even more so.




Part A – Every 2 minutes 


Power Clean + Clean

6 x 1+3


Part B – EMOM


Back Squat

8 x 2 @ 70%


Todays Conditioning (14 minutes)


30-20-10- 5

Cals of your choice

DB / BB Thruster 22.5 or 45 / 15 or 35


The remainder of the time complete as many DU as possible.




Part A – Every 2 minutes (10min)

Split Jerk

5 x 4


Part B – Every 2:30 complete§


KB Push Press 4 x 8-10

Ring Support 4 x 20-30 seconds


Todays Conditioning:

4 Rounds at 80% don’t bust your self, work into it.

20 x GTOH w/plate

20 x OG Back Steps

20 x KB Swing (Russian)

20 x Ab Mat Situps

Rest 60 seconds




This week we have 3 separate stations with a 12-minute time cap on each. Scaled reps = minute 20-30 cal or D-Balls where needed.


Station 1:

Working together to complete the reps:


100 D-Ball GTS

Every minute 5 syncro burpee to target 6″


Station 2:


Every 2 minutes change station

Partner 1:

200cal Ski


Partner 2:

1 round of DB DT

12 x DB Deadlift

9 x Hang Power Cleans

6 x Push Press


Station 3:


YGIG format:

100cal Bike

10cal + 20 Airsquats to Medball, once complete player 2 jumps in.




Part A – Every 2 minutes (12min)


Power Snatch + Snatch

6 x 1+3


Part B – Every 2:30 minutes (12 min)

Dual KB Front Squat @ 31×0

x 15,15,12,12,10

TTB / Hollow Dish / V-Up

x 20-40 seconds


Today’s Conditioning:

5 rounds of:

Minute 1: 3 x Power Clean + 5 Burpees

Minute 2: 5 Box Jumps + 10 Kb Swing

Minute 3: 15-20 cal bike / row / ski

Minute 4: Rest



Teams of 3, share the reps, i.e. the first round is only 3 reps, the second round is 6 reps and so forth.

15-minute AMRAP

Ascend in reps 111,222,333 for the total time

Power Clean (60/400

GTS D-Ball

Box Jump


Rest 5 minutes


Teams of 3, share the reps, i.e. the first round is only 3 reps, the second round is 6 reps and so forth.

20-minute AMRAP

Ascend in reps 111,222,333 for the total time

KB Clusters (dual kb if possible)

Wall Ball

Burpee over the box

Cals on your choice



Skill practice:

Coaches take on DU + Wall Walks / HSPU


Todays Testing:


3 Rounds for Time

500 meter Row

12 Deadlifts (Bodyweight)

21 Box Jumps (24/20 in)



Coaches choice…