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CrossFit Training program 3rd – 9th January

Posted 3rd January 2022 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”




16 minutes

A: Front Foot Elevated Split Squats @ 31×0

3-4 x 10-12

A2: Chest Supported Row @ 30×1

3-4 x 10-12


12 minutes

B: Russian KB Swing (heavy)

3-4 x 15

B2: Dual KB Rack Carry / march

3-4 x 45-60sec




A little tester to get the lungs burning. Be sure to record the result, it will return again. You never know what might turn up in the games.

2km Row / Ski


250cal Bike





Working at 60-70%

10 minutes rolling clock

500m Row / Ski / Bike

40m Bear Crawls

20 Kb Swings


Rest 2-3 min


Working at 60-70%

7 Rounds:

Pull Ups x 5-8

Ski / Row x 10cal

Active recovery of 30 seconds before each round.


Rest 5 mins


Working at 60-70%

5 Rounds:

Kb Front Squats x 10

Gorilla Rows x 10/10

Row / Ski x 250

Active recovery of 30 seconds before each round.



20-30 Turkish GetUp total, rest as needed. Focus on movement.

100 Calf Raises



A: Front Squat w/Pause @ 32×0

3-4 x 4-6

A2: DB Bench

3-4 x 8-10


B: BB/DB Back Step

3-4 x 6-8each leg

B2: Hanging Leg / Knee Raises

3-4 x 5-15



10 rounds

12/8 DB Squat Cleans

6 D-Ball GTS

24 DU



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

A: Muscle Snatch

3 x 3

B: Hang Power Snatch

5 x 3

C: Hang Snatch High Pull

3 x 3-5



Waller Special