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Crossfit Program – 26th September – 2nd October 2022

Posted 25th September 2022 by Geoff Stewart

Week 4.

 

Monday – Clean & Jerk

Tuesday – Deadlift and pushing

Wednesday – Conditioning

Thursday – Gymnastics

Friday – Snatch

Saturday – Squat and Pulling

Sunday – Service

 

Monday-Clean & Jerk

Clean bar warm-up

Muscle clean, High pull, Power Clean, front squats, Full Clean 5×3,3,3,3,3 E3MO3M

 

2 position power or squat clean and Jerk 5×1+1 -for quality 12min

 

Racks split Jerks 4×3

 

AFAP

21/15/9

KB sumo high pulls 24/16

Box jumps

Pull-ups

 

Tuesday – Deadlift and pushing

A Deadlifts 5 x 5 @30X0

A1 Bench press 5×5 @3010

 

B Split stance RDL 4×8-10each leg

B1 Handstand holds 4x?

100 DU

Single Db clean n press 12+12

80 DU

Single Db clean n press 10+10

60 DU

Single Db clean n press 8+8

40 DU

Single Db clean n press 6+6

20 DU

Single Db clean n press 4+4

 

Accessories

50x  banded extensions

50x Trice band ext

 

Wednesday – Conditioning

“Hero workout”

Artie

Complete as many rounds as possible in 20 minutes of:

5 pull-ups

10 push-ups

15 air squats

5 pull-ups

10 thrusters, 45/30

 

21mins YGIG

Just keep moving

YGIG 12/15 Kcals each

every 3rd min 6 burpees together

 

Thursday-Gymnastics

 

Friday – Snatch

Snatch bar warm-up.

A Drop snatch, Muscle snatch, power, OHS and full snatch5x3+3+3+3+3 – for quality 15min

 

B 2x position Squats or power Snatch 6×3

 

YGIG reps as you want

100 wall balls

100x box jump overs

100 KBS

100 KB step ups

100 Burpees

In the time remaining ME Sit-ups/T2B – 10s

 

Saturday – Squat and Pulling

A Back Squats – 5 x 5 @3010

A1 Single arm DB rows 4×8-10ea -Heavy

 

B DB Box step ups 4×6-10el rest 60

B2 Hanging beats swings 4×20

 

Anthony Waller Special

 

Sunday – Service

Row/ski /bike 500mtrs between each round
3x 21-15-9
wall balls
T2B
Box jumps

 

5 rounds of AMRAP 3min
3 Power Cleans (75/60)
6 Pushups
9 Air Squats
rest 1min between rounds

Barbell basic September -October 2022

Posted 18th September 2022 by Geoff Stewart

 

Its that time again to switch about our Barbell Basics program again . This doesn’t mean it’s going to get complex. We are going to change the days over so if you’re only doing 1-day you’ll still get an understanding of the movement and the program.  If you want to build some tone, learn how to move a barbell and follow a lifting program this is for you.

Mondays in Arch 328 @ 6 30pm

Saturdays in Arch 328 @12pm

 

Monday – Squats and puling

A1 Bench squats 4×6-8 @3010 rest 75

A2 Single arm Db row 4×10-12ea @2011 rest 75

B1. Box step ups 3x10each leg @2020 rest 30

B2. Straight arm cable pull downs 3×10-12 @ 3011 rest 60

C1. Box seated leg ext (band under box) 2×20 @1010 rest 30
C2. EZ bar curls 2×12-15@ 1010 rest 60

D Banded ext. rotations 1×30-40

 

Saturday – Deadlifts and pushing

A.1 Sumo Deadlift 4×6 @3010 rest 75

A2. Flat bench press 4×10-12 @3010 rest 75

B1. BB glute bridges 3×10-12 @2012 rest 30

B2. Seated OH Db press 3×10-12@ 2020 rest 60

C1. Lying banded hamstring curls 2×15-20 @1010 rest 30

C2 EZ bar skull crushes 2×12-15@ 3010 rest 60

D. Banded tricep ext 1×50 @1010

 

Crossfit Program – 19th September – 25th September 2022

Posted by Geoff Stewart

Week 3.

It’s a good week this one. Tie your shoelaces tight you’re going need it.

 

Monday – Clean & Jerk

Tuesday – Deadlift and pushing

Wednesday – Conditioning

Thursday – Gymnastics

Friday – Snatch

Saturday – Squat and Pulling

Sunday – Service

 

Monday-Clean & Jerk

Clean bar warm-up

Muscle clean, High pull, Power Clean, front squats, Full Clean

4×5,5,5,5,5 E3MO3M

3 position power / squat clean and jerk

6×1 -for quality 15min

Clean shrug -Heavy (ish)

3×4-6 E2MO2M

3 RFT

400m Run or cals x18/ 24

4-8 Muscle-ups

(8 burpee pull-ups)

16x press ups

32x air squats

 

Tuesday – Deadlift and pushing

A Deadlifts 5×5 @30X0

A1 Bench press 5×5 @3010

B Split stance RDL 4×8-10each leg

B1 Handstand kick-ups to hold 4x20sec (soft kick-ups)

AMRAP 6min -fast

12x AKB swings -Heavy

12x Hr press ups

rest 1 min

AMRAP 6min -fast

6elx split jumps or alt lunges

12x T2B / T2R

Accessories

50x banded pull apart

50x banded hammer curls

 

Wednesday – Conditioning

20mins work YGIG per movement

6x power cleans rx 60/45

12x air squats

6x push press

12x press ups

rest 1min

For total kcals and reps

Row x2mins

2x Db devil press x2min 20/12.5

Bike x2 mins

 

Thursday-Gymnastics

 

Friday – Snatch

Snatch bar warm-up.

Snatch bar warm-up.

A Drop snatch, Muscle snatch, power, OHS and full snatch

5×5+5+5+5+5 – for quality 15min

B 3x position Squats or power Snatch 6×3

buy in 45/60kcals each

4x rounds each YGIG per round

Dual Db push press x12 @22.5/15kg

Burpees over DB x8

Cash-out 45/60kcals each

Horizontal ring rows x2min

Ski 2min

Box jumps 2min

 

Saturday – Squat and Pulling

A Back Squats – 5 x 5 @3010

A1 Chest supported DB rows 4×8-10ea

B RFE split squats 4×6-10 rest 60

B2 Hanging beat swings 4×12-16

Anthony Waller Special.

 

Sunday – Service

21minsE3MO3M

BB complex

7×9,7,5,3,1,1,1 reps each round

deadlifts

Power clean

front squats

push press/jerk

5 RFT

400m Run/Row/Ski

rope climbs

x5,4,3,2,1

burpee box jumps

x25,20,15,10,5

Crossfit Program – 12th September – 18th September 2022

Posted 11th September 2022 by Geoff Stewart

Week 2 testing week.

Testing week is with you check out the program choose your battle and put some numbers down.

 

Monday – Clean & Jerk

Tuesday – Deadlift and pushing

Wednesday – Conditioning

Thursday – Gymnastics

Friday – Snatch

Saturday – Squat and Pulling

Sunday – Service

 

Monday-Clean & Jerk

Clean bar warm-up

“TEST”

BB complex. 20mins to establish a max weight for the below

1x DL

1x hang power clean

1x front squat

1x jerk

 

EMOM 16min

Kcals 12-16

Hanging tucks x3 slow with control

DU 40-60

Pronated superman hold with light DB 40sec

 

Tuesday – Deadlift and pushing

A Deadlifts 4 x 6 @30X0

A1 Bench press 4×8-10 @3010

 

B RFE split squats 4×10-12each leg

B1 Incline 4×10-12 DB press

 

6 rounds AFAP

8x HSPU

16x KB deadlifts -heavy

32x DU

 

Accessories

50x banded pull apart

50x banded hammer curls

 

Wednesday – Conditioning

BB clean and press ladder YGIG for 16min

Hang Power clean and press – 1,1,2,2,3,3,4,4 etc rx 45/30

 

“TEST”

Rower, Bike or Ski test

3min for max distance

 

AMRAP 3min YGIG

alt Db snatches x6 @22.5/15kg

 

AMRAP 3min YGIG

Box jumps x6 each

 

 

AMRAP 3min YGIG

T2B/T2R x6 each

 

Thursday-Gymnastics

 

Friday – Snatch

Snatch bar warm-up.

A Muscle snatch +drop snatch

6×3+3 – for quality 12min

B 3 position Squats or power Snatch 6×3 12min

 

“TEST”

Fight Gone Bad

3 rounds for max reps of:

1 minute of wall-balls

1 minute of sumo deadlift high pulls 30/45kg

1 minute of box jumps

1 minute of push presses

1 minute of rowing (calories)

Rest 1 minute

 

Saturday – Squat and Pulling

A Back Squats – 4 x 8-10 @3010

A1 Single arm DB rows 4×01-12ea

 

B Box step ups 4×6-10 rest 60

B2 Hanging arch to hollow swings 4x

 

Anthony Waller Special.

 

Sunday – Service

4 Rounds

9 Thrusters  rx 50/35

9 Burpee

Rest 2 mins

5 Rounds

7 Front Squats

7 HSPU

Rest 2 mins

6 Rounds

5 Hang Clean

5 Pull Ups /MU /rope climbs

Cardio

3min For max Distance

rest 2min

2min for max distance

rest 1min

1min For max Distance