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CrossFit Training program 28th – 3rd April

Posted 26th March 2022 by Josh Schouten

 

As we take on a new program and a slightly different structure for the days we will need some time to adjust. To begin with, we will be working on triples on the big lifts, these will be at percentage ranges that should be adhered to for best results, later on, we will be aiming to improve the rate of force production or in simple terms the speed of the movement.

Wednesdays will still be conditioning although to get a benchmark for some workouts and see some progressions we will be doing some testing first and then continuing on with the workout after this.

 

Monday – Clean & Jerk + Chin Up

Tuesday – Back Squat

Wednesday – Conditioning / Benchmark workouts

Thursday – Gymnastics

Friday – Snatch

Saturday – Deadlift + Bench Press

 

 

MONDAY

EVERY 2:30

A: Hang Power Clean + Split Jerk

4 x 2+1

 

EVERY 2:30

B: Hang Squat Clean + Jerk

4 x 2 + 1

 

EVERY 2:00

C: Chin Up

3 x 3-6 @ 51×0

 

 

WORKOUT: 

12-minute AMRAP – 3 Rounds

3 mins work / 1 minute rest

DB Squat Clean – Heavy x 7

DB Front Rack Back Steps x 14 total

Du x 50

 

 

 

TUESDAY

 

EVERY 3:00

A: Cluster Back Squat @ 20×0

4 x 2,1,1

Rest 15-20 seconds

 

EVERY 3:30

B: Heels Elevated Front Sq

4 x 3 @ 20×0

B2: RDL

4 x 6-8 @ 30×0

 

WORKOUT: 

**TESTING / RECORD YOUR TIMES**

500m Ski

500m Row

1000m Bike

For the workout we will start one person at a time to avoid “bottlenecks” on the skierg. Once person 1 completes the ski, person 2 will start their workout after 60 seconds and person 3 follows. 

 

WEDNESDAY

PART A:

“11.5”

20 minute AMRAP

5 Power Cleans 65/45

10 TTB

15 Wall Ball 9/6

 

 

PART B:

8 minutes

3-4 Rounds of:
2/1 Legless Rope Climbs
15 DB Bench Press
10 DB Walking Lunges

 

 

FRIDAY

EVERY 2:00

A: Snatch Grip Jerk + Snatch Balance

4 x 1 + 1

EVERY 2:00

C: Snatch

6 x 2

 

WORKOUT:

5 Rounds

15 x OHS 40/25

15 x AKBS 24/16

400m Run

 

 

SATURDAY

 

A: Deadlift – Conventional

4 x 4 @ 20×0

A2: Bench Press

4 x 5-7 @ 20×0

 

B: Podium Deadlift 2-4″

3 x 4  @ 40×0

B2: FLR – 45-60sec

 

WORKOUT: 

Waller Special

Gymnastics Foundations class

Posted 22nd March 2022 by Anthony Masters

Hello everyone,

We are holding a FREE Gymnastics foundations class on Saturday 9th April from 11AM – 1PM. Here you will learn the basic foundations and movements needed for gymnastics. (more…)

CrossFit Training program 21st – 27th March

Posted 19th March 2022 by Josh Schouten

As we take on a new program and a slightly different structure for the days we will need some time to adjust. To begin with, we will be working on triples on the big lifts, these will be at percentage ranges that should be adhered to for best results, later on, we will be aiming to improve the rate of force production or in simple terms the speed of the movement.

Wednesdays will still be conditioning although to get a benchmark for some workouts and see some progressions we will be doing some testing first and then continuing on with the workout after this.

 

Monday – Clean & Jerk + Chin Up

Tuesday – Back Squat

Wednesday – Conditioning / Benchmark workouts

Thursday – Gymnastics

Friday – Snatch

Saturday – Deadlift + Bench Press

 

 

MONDAY

EVERY 2:30

A: Hang Power Clean + Split Jerk

6 x 2+2

 

EVERY 2:30

B: Hang Squat Clean + Jerk

4 x 3 + 1

 

EVERY 2:00

C: Chin Up

3 x 3-6 @ 51×0

 

 

WORKOUT: 

12 minute AMRAP

DB Squat Clean x 7

TTB x 7

Du x 35

 

 

 

TUESDAY

 

EVERY 2:00

A: Back Squat @ 80-85% @ 20×0

6 x 3

 

EVERY 3:30

B: Paused Front Sq

3 x 3 @ 31×0

B2: RDL

3 x 6-8 @ 22×0

 

WORKOUT: 

18 min time cap

42-30-18

Cals

Alternating Db Hang Snatch 22.5 /17.5

 

 

WEDNESDAY

PART A:

“The Cheif”

5 rounds of 3 mins work, 1 min rest. Start where you left off each round. Score is the total rounds completed in the 5 rounds

3 Power Cleans

6 Push Up

9 Air Squat

 

 

PART B:

12 Minutes of:

400m Run

12 Wall Ball

24 Sit ups

  • This should be treated as a Metcon and steady-state. Mainly to keep the body moving, using the aerobic energy systems to aid recovery from Part A.

 

FRIDAY

EVERY 2:00

A: Snatch Grip Jerk + Snatch Balance

4 x 1 + 2

6 MINS

B: Snatch Pull Under – Bar or light weights only

3 x 2

EVERY 2:00

C: Snatch

5 x 2

 

WORKOUT:

15 minutes AMRAP:

3-5 Rope Climb

30 seconds Cals

10 Deficit Press Ups

30 seconds Cals

20 Heavy DB Double Front Rack Lunge

28 DU

 

 

SATURDAY

 

A: Deadlift – Conventional

5 x 4 @ 21×0

 

B: Podium Deadlift 2-4″

3 x 4 @ 40×0

B2: FLR – 45-60sec

 

WORKOUT: 

Waller Special

Mobility program – March

Posted 15th March 2022 by Anthony Masters

Hello gang,

So this phase focuses on the upper body and spine. Again these will follow 2 week phases. The upper body session will address shoulder external rotation and the big muscles that contribute to better overhead positions such as pecs & latts. (more…)

CrossFit Training program 14th – 20th March

Posted 12th March 2022 by Josh Schouten

As we take on a new program and a slightly different structure for the days we will need some time to adjust. To begin with, we will be working on triples on the big lifts, these will be at percentage ranges that should be adhered to for best results, later on, we will be aiming to improve the rate of force production or in simple terms the speed of the movement.

Wednesdays will still be conditioning although to get a benchmark for some workouts and see some progressions we will be doing some testing first and then continuing on with the workout after this.

 

Monday – Clean & Jerk + Chin Up

Tuesday – Back Squat

Wednesday – Conditioning / Benchmark workouts

Thursday – Gymnastics

Friday – Snatch

Saturday – Deadlift + Bench Press

 

 

MONDAY

EVERY 2:30

A: Hang Power Clean + Split Jerk

6 x 2+2

 

EVERY 2:30

B: Hang Squat Clean + Jerk

4 x 3 + 1

 

EVERY 2:00

C: Chin Up

3 x 3-6 @ 51×0

 

 

WORKOUT: 

7 rounds for time:

DB Squat Clean x 7

Wall Ball x 7

Cals x 7cal

 

 

TUESDAY

 

EVERY 2:00

A: Back Squat @ 75-80% @ 20×0

6 x 3

 

EVERY 3:30

B: Paused Front Sq

3 x 3 @ 33×0

B2: RDL

3 x 8-10

 

WORKOUT: 

18 min time cap

3 rounds of:

500m Row / Ski / Run

21 – 15 – 9

AKBS

Push Up

Goblet Squat

 

 

WEDNESDAY

15 minutes to work up to a 1,5 or 8RM Thruster

Fran

21-15-9

Thruster

Pull Up

  • We ideally here want to keep this workout down in time. We’re going to have a 12-minute time cap for this one. Our instructors will scale to make this happen!

 

PART B:

12 Minutes of:

Row / Ski / Bike

Every 2 minutes

D-ball + Burpee 4+4

 

FRIDAY

EVERY 2:00

A: Snatch Grip Jerk + Snatch Balance

4 x 2 + 2

6 MINS

B: Snatch Pull Under – Bar or light weights only

3 x 3

EVERY 2:00

C: Snatch

5 x 3

 

WORKOUT:

7 Rounds of:

3-5 Rope Climb

14 DB Double Snatch

14 DBDouble Push Press

28 DU

 

 

SATURDAY

 

A: Deadlift – Conventional

5 x 3 @ 21×0

 

B: Podium Deadlift 2-4″

3 x 6 @ 40×0

B2: FLR – 45-60sec

 

WORKOUT: 

Waller Special