Well done to everyone who completed the last five months of challenges based on the Louie Simmons conjugate method.
Archives
Crossfit Program – 27th June – 3rd July 2022
Week 3. We have done some testing and found positives and some weaknesses. It’s time to begin to build again and buckle down. This week we are doing some work people. Clean t-shirts, new socks and do up your shoe laces tight we are working.
Monday – Squat and Pulling
Tuesday – Snatch
Wednesday – Conditioning
Thursday – Gymnastics
Friday – Deadlift and pushing
Saturday – Clean & Jerk
Sunday – Service
Monday –Squat and Pulling
A Front Squats – 5×5 @3010
10min
B1 single legs squats-scales 10+10 rest
B2 Pull-ups +Ring Rows 6+12
3 RFT
400m Run -cals x16/ 20
4-8 Muscle-ups
(8 burpee pull-ups)
16x press-ups
32x air squats
rest 1min
Tuesday – Snatch
Snatch Warm-up with Stick
A Snatch grip high pull, hang power snatch, snatch -5×3+3+1 light rhythm reps
B Hang Power Snatch /Squat Snatch
6x (3+ 1)
Hanging tucks 4×3 slow with control
AMRAP 6min
12x AKB swings -Heavy
6x burpees
rest 1 min
AMRAP 6min
6elx split jumps or alt lunges
6x T2B / T2R
Wednesday – Conditioning
10 Rounds for Time each YGIG rounds
3 Clean-and-Jerks 70/50kg rx
3 Bar Over Burpees
For Time with Partner -Switching movements
3 rounds each
16/20 cals
DB 8x Snatches rx22.5/15
rest 2mins
3 rounds each
16/20 cals
8/16x Pull-Ups /ring rows
Thursday – Gymnastics
Friday –Deadlift and pushing
A Deadlifts 4 x 6 @30X0 rst 2min
B Heavy KB swings 12-16 – (Full swings)
B1 Headstand practice /Wall walks -Knee to full extension 5×3/5
AMRAP
buy in 30/40kcals
3 rounds
alt Db snatches x12 @22.5/15kg
Box jumps x12
Cash-out 30/40kcals
Saturday – Clean & Jerk
A Clean high pull, drop squat clean 5×2+2 E90sec
B 3 position power clean – Floor /Knee 5×1+1+1 -12mins
C Power clean, clean, jerk 6×1+1+1 E2MO2M
Anthony Waller Special.
Sunday Service
“DO IT”
60x deadlifts
45x hang power cleans
30x push jerks
Men 70kg
Women 45kg
kcals and pull up pyramid
4+2
8+4
12+6
16+8
Etc.
Crossfit Program – 20th June – 26th June 2022
Week 2. This week is going to be our testing week for this phase you’ll be doing some heavy breathing (bike/ rowing intervals) a new CrossFit girl called “Ellen” and a Clean and Jerk max. A lot of you guys know how this goes, choose your scales and put the pedal down and do the best you then have 10 weeks of training to build skill, strength and capacity before you get to test again and measure your improvement.
Monday – Squat and Pulling
Tuesday – Snatch
Wednesday – Conditioning
Thursday – Gymnastics
Friday – Deadlift and pushing
Saturday – Clean & Jerk
Sunday – Service
Monday –Squat and Pulling
A: Front Squats – 6 x 4-6 @31X0 rest 2min
10mins
B Pull-ups 4×6-10 rest 60
B2 single legs squats-scales 4×10+10 rest 60
“Big nose”
4x2min work 1min rest
12 dball squats ME cals
10 dball squats ME cals
8 dball squats ME cals
6 dball squats ME cals
Tuesday – Snatch
Snatch Warm-up with Stick
A Snatch grip high pull, hang power snatch, snatch -5×3+3+1 go light rhythm reps
B Hang Power Snatch /Squat Snatch
7x (1+ 1)
Bike, ski or row intervals -TEST
4x 30/90 work to rest
score total calories in 4 efforts
Wednesday – Conditioning
Testing Day.
“Ellen”
3 Rounds for Time
20 Burpees
21 Alternating Dumbbell Snatches 1×22.5/15
12 Dumbbell Thrusters 2×22.5/15
Working a YGIG –
Kcals 12/15 -fast
12xT2B -form
Kcals 12/15 -fast
12x ring rows -form
Thursday – Gymnastics
Friday –Deadlift and pushing
A Deadlifts 4 x 6 @30X0 rst 2min
B KB deadlifts x16
B1 Headstand practice – Tuck to full extension 5×5
30-20-10 Reps for Time
Toes-to-Bars
Kettlebell Lunges 32/24 kg
Saturday – Clean & Jerk
TEST
1x power clean and split jerk
Anthony Waller Special.
Sunday Service
“BORN TO RUN”
For Time:
Big Block Run, 21 Power Cleans
BB Meter Run, 15 Power Cleans
BB Meter Run, 9 Power Cleans
Small block Run, 9 Push Jerks
SB Run, 15 Push Jerks
SB Run, 21 Push Jerks”
8min AMARP ladder +2 reps
2x T2B
2x Box jump overs
Metcon comp update!
Further instructions on the workouts are given below but first:
Due to popularity, a third session has been added to Teamup for 12.30pm. Scores will be collected from all the teams in all three sessions and the winner will be announced at the BBQ*.
(*We are supplying the BBQ food. Gin and vodka will be available to buy from the 58 Gin distillery next door and the Sheep in Wolf’s Clothing brewery will be setting up a stand. You are welcome to BYO from the local shops and do feel free to bring family, friends, and dogs. I hear rumours that one of our members will be DJing but that is TBC).
New members – if the weights listed below are too much I will put you in a group together and will reduce the weight to what you can do. I will explain everything to you on the day and will make sure everyone knows what to do. The movements are very simple so you will be absolutely fine 🙂
I have had people tell me they would like to come but “don’t want to let the team down”. Please don’t worry about this! I will put you in teams that are appropriate for your level of experience and will do my best to make sure everyone is comfortable. It is just for fun rather than serious competition. The aim is to help you to get to know the people you see every week but perhaps do not get a chance to speak to in class. In each workout, you can allocate who does what based on skill and experience.
The workouts:
Crossfit Program – 13th June – 19th June 2022
Week 1. We are heading into a new training phase people. This week we are going to get back into the groove with a “bedding” in a week, this isn’t a easy week people. The testing in this phase will happen in week 2 and you’ll be doing some heavy breathing (bike/ rowing intervals) a new CrossFit girl called “Ellen” and a Clean and Jerk max. Our strength work will be planned on a simple adaption (volume) and intensification (weight) template there will be a mixture of long, short, heavy, light, fast, team and YGIG workouts to ensure we are covering all the GPP bases and building you people into even healthier fitter humans than you are already.
Monday – Squat and Pulling
Tuesday – Snatch
Wednesday – Conditioning
Thursday – Gymnastics
Friday – Deadlift and pushing
Saturday – Clean & Jerk
Sunday – Service
Monday –Squat and Pulling
A: Front Squats – 4 x 6-8 @3010 rest 2min
10mins work
B Ring pull-ups 4×6-10 rest 60
B2 HE goblet squats 4×20 rest 60
8min AMRAP
16x KB swings
8x HR Press-ups
rest 2mins
8min AMRAP
16x KB alt rev lunges
8x T2B / T2R / Scales
Tuesday – Snatch
A.10x Slow-motion Squat Snatch
B. Snatch high pull / Hang power snatch 6x (2+ 1)
C. Squats/power Snatch 10×1 EMOM
Teams 3- follow the leader when they clear the cardio- AMRAP 20mins
300m Row /bike / Ski
12x Burpees
Wednesday – Conditioning
20 mins work
BB complex YGIG rounds -light (ish)
3x deadlifts
3x Hang power clean
3x Front squats
3x Push press / Jerk
YGIG as you wish (reps each)
100 DU
100 wall balls
80 DU
80 Box stepovers
60 DU
60 Pull-ups
40 DU
40 HSPU
20 DU
20 Dballs OS / MU
Thursday – Gymnastics
Friday –Deadlift and pushing
A Deadlifts 4 x 4-6 @30X0 rst 2min
10min work
B Bench press 5×8-10 rst 60
B1 R(low)FE split squats 5×8-10each leg rst 60
10 rounds
4x Strict pull-ups
8x push-ups on dumbbells
12x dumbbell squats
rest 2min
50 T2B/T2R or hollow rocks every break 5 burpees
Saturday – Clean & Jerk
A: 2 position power clean – Floor /Knee 4×1+1 -15mins
B: Power clean, Front squat, jerk 6×1+3+1 E2MO2M
Anthony Waller Special.
Sunday Service
Warm-up coaches choice
“Gut Feeling”
AMRAP 16:
9 Hang Power Cleans 60/45 rx
15 Lateral Barbell Burpees
9 Push Jerks
15 Toes to Bar
“Slam Dunk”
AMRAP 15:
200 Meter Run
15 Slam Balls
1 Rope Climb