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Crossfit Program – 5th September – 11th September 2022

Posted 4th September 2022 by Geoff Stewart

Week 1 of our new training.

We are going to get back into the groove with a “bedding” in week.  The testing in this phase will happen in week 2 (12th) you’ll be doing a 3min max distance test, shifting some tin on a barbell complex and your WOD will be an old-school CF classic “fight gone bad”.  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 – 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

3 position power and squat clean 6×2+1 -for quality 12min


Clean shrug -Heavy (ish) 4×4-6 8min


Working in  YGIG reps


Hang power clean and press @40/25kg

Air squats


Tuesday – Deadlift and pushing

A Deadlifts 4×6 @30X0

A1 Bench press 4×8-10 @3010


B RFE split squats 4×10-12each leg

B1 piked shoulder press-ups 4×4-12


6 rounds each both working and switch

P1 8x push-ups+16x KB swings

 P2 20 kcals

rest 2min

Banded tricep ext 50

50 T2B/T2R or 4 mins hollow holds


Wednesday – Conditioning

BB complex YGIG rounds -light-16mins work

3x Power clean

3x front squats

3x push press


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 D-balls OS / MU




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


AMRAP 20mins -team

300m Run – together

6eax D ball over the shoulder -alt reps

12x Burpees – together

6eax D ball over the shoulder -alt reps


Saturday – Squat and Pulling

A Back Squats – 4×8-10 @3010

A1 Single arm DB rows 4×10-12ea


B BB Low box step ups 4x12el rest 60

B2 Hanging beat swings 4×30-40sec


Anthony Waller special


Sunday – Service

Buy in 1000mtrs Rowing /ski
50x clean and press  EMOM 2x d-ball over the shoulder – heavy
Cash-out 1000mtr Bike

3 Rounds for time of:
21 Wallballs
14 Handstand Push-ups
7 Deadlifts 140/90kg