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CrossFit Training program 24th – 30th January

Posted 22nd January 2022 by Josh Schouten

 

Monday – Leg & Back

Tuesday – Cleans

Wednesday – Conditioning

Thursday – Gymnastics

Friday – Legs & CHest

Saturday – Snatch

 

 

MONDAY

 

A: Heels Elevated Back Squats

4 x 7-10 @ 40×0  Rest 60

A2: Chin Up

4 x 4-7 @ 40×0 Rest 90

 

B: Split Squat BB

4 x 6-8

Rest 10sec

B2: Dual KB Rack Carry / march

4 x 45-60sec

Rest 60sec

 

WORKOUT: 

10 rounds

150m Row / Ski ( or roughly 30-45seconds)

Every 2:30 min

 

 

 

TUESDAY

Every 2 mins – Don’t focus on the weight, only movement.

A: Muscle Clean

3 x 2

 

B: Hang Power Clean – work to a technical max

5 x 1

 

C: Hang Clean High Pull

3 x 5

C2: Box Jump

3 x 2

 

WORKOUT: 

 

8 Rounds:

Power Clean x 4

Push Press x 6

Air Squat x 12

Rest 60 seconds

 

WEDNESDAY

 

15 MINS

5 Rounds of:

Every 3 mins:

Back Squat x 5 @ 50-70%

D – Ball Burpee x 8

 

15 MINS

4 Rounds of:

Every 2:30

Kb Push Press x 7

Kb Thruster x 7

Du  x 24

 

FOR TIME:

100cal Bike / Ski / Row

All out for the 100cals. Record the time.

 

 

FRIDAY

A: Front Squat – first rep pause for 5 seconds at the bottom, last rep aim for a smooth rep

4 x 2

A2: DB Bench 15*

4 x 6-10 @ 22×0

 

B: BB/DB Back Step

4 x 4-6each leg

B2: Dragon Fly Leg lowers

4 x 5-15

 

WORKOUT: 

3 Rounds of:

15 – AKS

8 – Pull Up

400m Run

 

Rest 2 mins

 

100 Wall Balls

 

SATURDAY

Every 2 mins – Don’t focus on the weight, only movement.

A: Muscle Snatch

4 x 2

B: Hang Power Snatch

6 x 1

C: Hang Snatch High Pull

3 x 3

 

WORKOUT: 

Waller Special

Barbell Club – January

Posted by Jenna Fisher

 

The next two weeks of Barbell Club will be teaching you some new movements and giving you time to explore what weight you can lift. Often with new movements, the first week or two is lost to trying to figure out what weight to have on the bar and inevitably doing a lot of sets with a load that is not appropriate for progress. Hopefully, these two weeks will put you in a better position to know what weight to start with when these movements appear in the program over the coming months. It will also give you the chance to find out if some of the movements are not appropriate for your current mobility, for which the coach can provide you with an alternative.

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CrossFit Training program 17th – 23rd January

Posted by Josh Schouten

Welcome to the beginning of the 2022 program. As it’s the start of a new year we thought it would be best to give you a little bit of oversight into what is coming and what you can expect for the next 2-3 months. To begin with, we are going to be doing a lot of single leg/arm movements to get a good base again with some solid structural balance movements. This will be leading into the CrossFit Open which will be held at the end of Feburary 2022. “The Open” will be three weeks where on the Saturday session @ 12pm we will be running the scored and marked session for those who do sign up to the CrossFit Open.

If you are looking to set yourself some goals for this year we would suggest this might be the right place to test yourself against the wider world and see where your strengths and weaknesses lie. It’s only a three-week commitment and could be a great base to see where you stand at the end of this. If you’re not sure, come and see one of the coaches and we will be able to talk you through it.

After “The Open” is out of the way we will get stuck into the groove again starting to focus on the bigger numbers and lifts again. Until then let’s get some solid work done over the colder months and prep ourselves for “The Open”

 

Monday – Leg & Back

Tuesday – Cleans

Wednesday – Conditioning

Thursday – Gymnastics

Friday – Legs & Chest

Saturday – Snatch

 

 

MONDAY

 

A: Heels Elevated Back Squats

4 x 8-12 @ 40×0  Rest 60

A2: Chin Up

4 x 6-10 @ 40×0 Rest 90

 

B: Split Squat BB

4 x 6-10

Rest 10sec

B2: Dual KB Overhead Carry / march

4 x 30-45 sec

Rest 60sec

 

WORKOUT: 

6 rounds

500m Row / Ski

5 Thrusters

Rest 2:00

  • increase thruster weight as you complete the rounds

 

TUESDAY

Every 2 mins – Don’t focus on the weight, only movement.

A: Muscle Clean

3 x 2

 

B: Hang Power Clean

5 x 2

 

C: Hang Clean High Pull

3 x 5

C2: Box Jump

3 x 2

 

WORKOUT: 

 

8 Rounds:

Power Clean x 6

Wall Ball x 18

Rest 60 seconds

 

WEDNESDAY

 

15 MINS

4 Rounds of:

3 Mins work 1 min Rest

Deadlift x 5 @ 50%

Press Ups x 8

 

15 MINS

4 Rounds of:

3 Mins work 1 min Rest

Push Press x 7 (45/35)

TTB / TTR / Dragon Flys x 7

 

15 MINS

100cal Bike

Every 2 min 8 burpees

Begin with burpees

 

FRIDAY

A: Front Squat – first rep pause for 5 seconds at the bottom, last 2 reps aim for smooth reps

4 x 3

A2: DB Bench 15*

4 x 6-10

 

B: BB/DB Back Step

4 x 4-6each leg

B2: Dragon Fly Leg lowers

4 x 5-15

 

WORKOUT: 

6 Rounds of:

Weight plate Ground to OH x 10

Weight Plate OH Back Steps x 10 (total)

Push Up x 10

DU x 30

 

 

SATURDAY

Every 2 mins – Don’t focus on the weight, only movement.

A: Muscle Snatch

3 x 2

B: Hang Power Snatch

5 x 2

C: Hang Snatch High Pull

3 x 5

 

WORKOUT: 

Waller Special

Barbell Club – 2022

Posted 16th January 2022 by Jenna Fisher

Barbell Club is going to start the year with a new format and a new challenge. This is your chance to experience a program similar to the Louie Simmons conjugate method.

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