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Crossfit Program – 13th June – 19th June 2022

Posted 12th June 2022 by Geoff Stewart

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


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”


9 Hang Power Cleans 60/45 rx

15 Lateral Barbell Burpees

9 Push Jerks

15 Toes to Bar


“Slam Dunk”


200 Meter Run

15 Slam Balls

1 Rope Climb