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Crossfit Program – 16th May – 22nd May 2022

Posted 15th May 2022 by Geoff Stewart

Week 7.

 

Be brave.

 

Monday – Clean & Jerk

Tuesday – Back Squat and Pulling

Wednesday – Conditioning

Thursday – Gymnastics

Friday – Snatch

Saturday – Deadlift and pushing

Sunday – Service

 

Monday – Clean & Jerk

A High pull, power clean, front squat and press 5×1+1+1++1. E90sec

 

B Hang power clean and squat clean 6x (2+1) -15min

 

C 6min every 20seconds 1x power clean and press

 

Speal.

3 rounds AFAP

30x cals

30x KBs

30x burpees

 

Tuesday – Back Squat and pulling

A Back Squat 7×2

rest 2min

Back squats 1×15 @75% A

 

10min

B 6x vertical jumps

B1 5x ring pull ups plus 30sec hold at top on the last rep

 

5 Rounds each For Time YGIG exercise

21x Kettlebell Swings 24/16

15x Burpees

9x T2B

 

Wednesday – Conditioning

 

“Snakes and ladders”

YGIG

1>6<1

power clean Rx 60/45

MONO- structural

YGIG

10-15-20-15-10 cals

YGIG

Pull ups

1>6 -6<1

MONO- structural

YGIG

10-15-20-15-10 cals

YGIG

box jumps

1>6 -6<1

MONO- structural

YGIG

10-15-20-15-10 cals

YGIG

Thrusters Rx 45/30

1>6 -6<1

 

Thursday – Gymnastics

 

Friday – Snatch

A 3-position power snatch 6×3 -speed E90sec

 

B Snatch jerk, snatch balance and OHS 4×1+1+1 E90sec

 

15 Mins To establish a challenging weight:

Snatch x1 -NO misses

 

1000mtr Rowing / ski erg/ 800 run / 50cals bike

3 rounds

6xD ball over shoulder

12x DB push press

18x burpees

1000mtr Rowing / ski erg / 800 run / 50clas bike

 

Saturday– Deadlift and pushing

A Deadlift  6×3,3,2,2,1,1

A1 Seated BB OH press 6×5 (pins)

 

10min

B alt db lungesx8el -Heavy

B1 HSPU x ME-scales

 

Anthony Waller Special.

 

Sunday Service

Warmup coaches choice

 

15min AMRAP  @75kg/ 50kg

3 deadlifts

3 hang-clean squats

3 shoulder-to-overhead

 

3 rounds for time of:

50-calorie row

15 handstand push-ups -scale as needed

50 double-unders

Time cap: 20 minutes

 

 

 

Crossfit Program – 9th May – 15th May 2022

Posted 8th May 2022 by Geoff Stewart

Week 6.

 

Be brave.

 

Monday – Clean & Jerk

Tuesday – Back Squat and Pulling

Wednesday – Conditioning

Thursday – Gymnastics

Friday – Snatch

Saturday – Deadlift and pushing

Sunday Service

 

Monday – Clean & Jerk

A High pull, power clean, front squats and press

5×1+1+1++1. E90sec

 

B Hang power clean and squat clean

6x (2+1) -15min

 

C EMOM 6min

4x power clean and press @60/45kg

 

5 rounds

Working 2min and 1min rest

60DU or 120 single ME in remaining time DB power clean and lunge

 

Tuesday – Back Squat and pulling

A Back Squat 6×3

rest 2min

Back squats 1×12-15 @75% A

 

10min

B 12x Box step ups

B1 3-6x pull ups

 

“The fast and furious”

YGIG full rounds

round 1 x1

15/20 kcals

15 burpees

rest 2min

round 2 x3

10/15 kcals

10 burpees

rest 2min

round 3 x5

5/10 kcals

5 burpees

 

Wednesday – Conditioning

BB complex

5x YGIG rounds – E2MO2M 2min work 2min rest

5x Deadlifts

4x Hang power cleans

3xFront squats

2xPush press

1x Cluster

 

The Chief

5x AMRAP in 3 minutes

3 Power Cleans (60/45)

6 Push-Ups

9 Air Squats

Then Rest 1 minute between rounds

 

Finisher

3x40sec hanging from the bar in a hollow hold

 

Thursday – Gymnastics

 

Friday – Snatch

A 3-position paused power snatch 6×3  E90sec

 

B Snatch jerk, snatch balance and OHS 4×1+1+1 E90sec

 

15 Mins To establish a challenging weight:

Snatch x1 Aiming for 92%

 

8x1min rounds 1min rest

ME Rowing/ski erg

rest

ME D ball over shoulder

rest

ME bike

rest

ME DB push press

rest

 

Saturday– Deadlift and pushing

A.Deadlift  6×3,3,2,2,1,1

A1 Seated BB OH press 6×5 (pins)

 

10min

B KB RDL x8el -Heavy

B1 HSPU x6-8 -scales

 

Anthony Waller Special.

 

Sunday Service

Warmup coaches choice

 

Run 800mtrs or 1000mtr row/ski

1x rope climb

4x rounds “DT”

2x rope climb

3x rounds “DT”

3x rope climbs

2x rounds “DT”

4x rope climb

1x rounds “DT”

5x rope climb

Run 800mtrs or 1000mtr row/ski

 

DT

12 Deadlifts rx70/45kg

9 Hang Power Cleans

6 Push Jerks

 

Barbell basics.

Posted 6th May 2022 by Geoff Stewart

 

Barbell basics.

Due to the great success and the gains from our existing barbell club we are putting on Barbell basics sessions. This class will be about the mastery and simplicity of the basic barbell movements. This doesn’t mean it’ll be easy; it means the programming will be simplified with a focus on the technique and honing your form and understanding of the how and why of shifting tin.

 

Mondays in Arch 328 @ 6 30pm

Saturdays in Arch 328 @12pm

 

Barbell basic No1 Push lower / pull upper

Mobilization and Activation work. 10-12mins

Banded pulses

Banded squats

Banded pull a parts

Banded vertical rows

 

A1 Back squats 4×8-10 @4010 rest 75sec

A2 Pull-ups -scales 4×6-10 @4101 rest 75

 

B1 Front floor elevated split squats 3×12 @2020 rest 60sec

B2 Seal rows 3×12 @3011 rest 60sec

 

C1 Poliquin step-ups 2×12-15each leg @1010 rest 30

C2 Cable face pulls 2×12-15 @2020 rest 60

 

D1 EZ bar curls 3×12 @3011 rest 30

D2 Seated Incline DB curls 2×12-15 @3010 rest 60

 

Barbell basic No2 Pull lower / Push upper

Mobilization and Activation work. 10-12mins

Banded Deadlifts

Hip bridges

Banded pull apart

Banded top end press ups

 

A1 Deadlifts 4×6-8 @31X1 rest 75sec

A2 Bench press 4×8-10 @3101 rest 75

 

B1 Box step up 3x12el @3XX1 rest 60sec

B2 DB incline press 3×12 @3011 rest 60sec

 

C1 BW Rev drop lunges 2×10-12each leg @1010 rest 30

C2 Press-ups 2xME @2020 rest 60

 

D1 Cable tricep ext 3×12 @3011 rest 30

D2 Lying EZ bar skull crusher 2×12-15 @3010 rest 60

 

 

 

 

Crossfit Program – 2nd May – 8th May 2022

Posted 1st May 2022 by Geoff Stewart

Week 5.  You got to love week 5 of a training program. We are all doing great gun lifting numbers are going north and fitness is moving into superhero mode. As the weight goes up please dont let your form slip, get tight on the bar make sure youre locked and dialed in. We dont want any injures.

 

Be brave.

 

Monday – Clean & Jerk

Tuesday – Back Squat and Pulling

Wednesday – Conditioning

Thursday – Gymnastics

Friday – Snatch

Saturday – Deadlift and pushing

Sunday Service

 

Monday – Clean & Jerk

A. High pull, power clean, front squats and press 5×1+1+1++1.

 

B. squat or pwr clean + Jerk 6x (1+1) -15min

 

C. 6min every 20seconds 1x power clean and press @50% B

 

4 rounds

12elx 1 Db rev lunge thrusters

12x T2B/T2R/ rev crunches

rest 30seconds after each round

 

Tuesday – Back Squat and pulling

A Back Squat 6 x 1+1+1 -cluster

rest 2min

Back squats 1×12-15 @70% A for form

 

10min

B 12x Box step-ups

B1 3-6x pull-ups

 

5x rounds for time of:

60 double-unders or 60sec

30 kettlebell swings -32/24

15 burpees

 

Wednesday – Conditioning

Meter Maid – partners

For Time:

ME Kcals – until partners done

27 Wallballs

27 Box Jumps

ME Kcals – until partners done

21 Wallballs

21 Box Jumps

ME Kcals – until partners done

15 Wallballs

15 Box Jumps

ME Kcals – until partners done

9 Wallballs

9 Box Jumps (24/20)

 

rest 4 mins

 

40x T2B/T2R/ rev crunches

40x press-ups

40x GHD sit ups

40x ring rows

 

Thursday – Gymnastics

 

Friday – Snatch

Snatch Warm up with Stick

 

A “High” hang snatch 6×3 -speed E90sec

 

15 Mins To establish a comfortable weight:

B Power Snatch + Snatch

1+1 Form

 

Buy in 70/100 kcal

alt work with a partner 3x rounds each

12xdouble Db deadlifts

6x double Db hang cleans

3x double Db push press

Buy out 70/100 kcal

 

Saturday– Deadlift and pushing

A Deadlift 6x 3,3,2,2,1,1

A1 Seated OH press 6×3 (pins)

 

B1 8x KB swings -Heavy
B2 8x HSPU-scales

 

Anthony Waller Special.

 

Sunday Service

Warm-up Coaches choice

 

CF 20.2 workout

AMRAP in 20 minutes

4 Dumbbell Thrusters (2×50/35 lb)

6 Toes-to-Bar

24 Double-Unders

 

Amrap 6 minutes of:

4 Burpees, lateral over bar

2 Power Cleans 85/60kg