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CrossFit Training program 10th – 16th January

Posted 8th 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”


Monday – Leg & Back

Tuesday – Cleans

Wednesday – Conditioning

Thursday – Gymnastics

Friday – Legs & Chest

Saturday – Snatch





A: Front Foot Elevated Split Squats

3-4 x 8-10

A2: Chest Supported Row – DB

3-4 x 8-10


B: Russian KB Swing

3-4 x 15

B2: Dual KB Rack Carry/march

3-4 x 45-60sec




1km Row / Ski

50 Thrusters 20/15

50 Burpees to 6″ target

1km Row / Ski



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

A: Muscle Clean

3 x 3

B: Hang Power Clean

5 x 3

C: Hang Clean High Pull

3 x 3



18 minutes of:

Complete one round every 3 minutes:

16/12 cal Ski

6 Devils Press

32 DU

  • record your scores each round aim to get faster each round



10 minutes rolling clock

500m Row / Ski / Bike

8/8 One arm KB Swing

8 Press Ups


Rest 2-3 min


Working at 60-70%

5 Rounds:

Kb Tall Clean x 5

Kb Squat Clean x 5

Kb Thruster x 5

Kb Push Press x 5

Rest 60 seconds


Rest 5 mins


Working at 60-70%

3-5 Rounds:

Gorilla Rows x 20

Hollow Dish x 30-45sec

Row / Ski x 250



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

100 Calf Raises



A: Front Squat @ 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 Rasies

3-4 x 5-15



10 rounds

16/12 DB Squat Cleans

8 D-Ball GTS

32 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



Waller Special