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CrossFit Training program 17th – 23rd January

Posted 17th 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: 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



6 rounds

500m Row / Ski

5 Thrusters

Rest 2:00

  • increase thruster weight as you complete the rounds



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




8 Rounds:

Power Clean x 6

Wall Ball x 18

Rest 60 seconds





4 Rounds of:

3 Mins work 1 min Rest

Deadlift x 5 @ 50%

Press Ups x 8



4 Rounds of:

3 Mins work 1 min Rest

Push Press x 7 (45/35)

TTB / TTR / Dragon Flys x 7



100cal Bike

Every 2 min 8 burpees

Begin with burpees



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



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




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



Waller Special