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CrossFit Training program 28th – 6th March

Posted 26th February 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 1 Rep with 3 seconds pause, complete 3-4 more reps after the first rep

Rest 120

 

B: Walking Lunges

3 x 12 steps

Rest 10sec

B2: B – Stance DB RDL 3 x 8-10 each leg

Rest 60sec

 

WORKOUT: 

8 rounds

Heavy AKBS x 7

Sprint x 50m – jog back

Every 2:30

 

 

TUESDAY

 

Every 120 seconds complete (10 mins)

A: Hang Power Clean

5 x 1 + 2

 

Every 3 mins complete (15mins)

B: Squat Clean

5 x 3

B2: Seated Box Jumps

5 x 3

 

 

WORKOUT: 

13min AMRAP

7 Rounds

Power Clean & Jerk x 3-5

Row 250m

 

For the remainder of time max burpees to 6″ target.

 

WEDNESDAY

 

As we’re having a good decent break (60-120) in the rounds when it is time to work we are looking to work hard and move fast but well!

 

5 ROUNDS

Split Jerk – from the rack x 5

DU x 50

Rest 60-120sec

 

Rest 4-5 minutes

 

5 ROUNDS

Push Press – from the rack x 5

Box Jump Step Down x 10

Rest 60-120sec

 

Rest 4-5 minutes

 

5 ROUNDS

Back Sq x 5

Burpee x 10

Rest 60-120sec

 

From start to finish we have 45 minutes. The remainder of the time we complete 45 seconds plank + 10 Weighted straight leg sit-ups, for AMRAP.

 

 

FRIDAY

 

16MINS

 

Every 4 min complete:

 

A: Bench Press

4 x 6-8 @ 22×0

A2: Farmers Carry

4 x 50m

A3: Banded Deadbugs

4 x 30-45seconds

 

10MIN

 

B: ½ Kneeling one arm DB Press

3 x 8-10

B2: Ab Rollouts

3 x 6-10

 

WORKOUT:

 

21 HSPU

21 KBS

21 Cals

15 HSPU

15 KBS

15 Cals

9 HSPU

9 KBS

9 Cals

 

 

SATURDAY

Every 90 seconds complete (8 mins)

A: Hang Power Snatch

5 x 2

 

B: Hang Snatch

5 x 2

 

C: Over Head Squats

3 x 4-7reps

 

WORKOUT: 

Waller Special

CrossFit Training program 21st – 27th February

Posted 19th February 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 1 Rep with 3 seconds pause, complete 3-4 more reps after the first rep

Rest 120

 

B: BB Bulgarian Split Squats

3 x 6-8

Rest 10sec

B2: Single Leg Straight Leg Hip Thrust – pause at the top

3 x 10-15each leg

Rest 60sec

 

WORKOUT: 

8 rounds

Broad Jump x 5-7

Run x 50m

Every 2:30

*Please use a marker to measure the jumps. Be explosive and use the arms!

 

 

TUESDAY

 

Every 120 seconds complete (10 mins)

A: Hang Power Clean + Hang Squat Clean

5 x 1 + 2

 

Every 3 mins complete (12mins)

B: Clean Pulls

4 x 3

B2: Seated Box Jumps

4 x 5

 

 

WORKOUT: 

3 min work / 1 min rest – 5 Rounds

Power Clean x 3-5

Row 250m

 

WEDNESDAY

 

As we’re having a good decent break (60-120) in the rounds when it is time to work we are looking to work hard and move fast but well!

 

5 ROUNDS

Split Jerk – from the rack x 3-5

DU x 50

Rest 60-120sec

 

Rest 4-5 minutes

 

5 ROUNDS

Push Press – from the rack x 5

Front Squat x 10

Rest 60-120sec

 

Rest 4-5 minutes

 

5 ROUNDS

Thruster – from the rack x 5

Burpee x 10

Rest 60-120sec

 

From start to finish we have 45 minutes. The remainder of the time we complete 45 seconds plank + 10 Weighted straight leg sit-ups, for AMRAP.

 

 

FRIDAY

 

16MINS

 

Every 4 min complete:

 

A: Bench Press

4 x 6-8 @ 22×0

A2: Farmers Carry

4 x 50m

A3: Banded Deadbugs

4 x 30-45seconds

 

10MIN

 

B: ½ Kneeling one arm DB Press

3 x 6-10

B2: Ab Roll outs

3 x 6-10

 

WORKOUT: 

 

40 Cals

21 HSPU

30 Cals

15 HSPU

20 Cals

9 HSPU

10 Cals

 

 

SATURDAY

Every 90 seconds complete (8 mins)

A: Hang Power Snatch + Hang Snatch (70% of hang power Snatch from the week before)

7 x 1 + 2

 

B: Over Head Squats

4 x 4

C: Heels elevated KB SOTS press

3 x 10-14reps

 

WORKOUT: 

Waller Special

Mobility program – FEB/ MAR

Posted 13th February 2022 by Anthony Masters

Hello everyone,

Continuing with the current structure of focusing on the same area for a 2 week period. The next month of mobility classes will spend some time working mainly on the spine and hips. (more…)