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Crossfit Program – 31st October – 6th November 2022

Posted 31st October 2022 by Geoff Stewart

Week 9.

 

Monday – Clean & Jerk

Tuesday – Deadlift and pushing

Wednesday – Conditioning

Thursday – Gymnastics

Friday – Snatch

Saturday – Squat and Pulling

Sunday – Service

 

Monday-Clean & Jerk

A Segmented high pull (shin, knee, high hang), Hang muscle clean, Hang power,  push jerk and full clean

4×3,3,3,3,3 E2MO2M

 

B Split hold with Behind neck press 4×3 E2MO2M

 

C Power or Squat Clean and Jerk 6×2+1 -for quality 16min

 

Fast round. YGIG

3x2min AMRAP 2min rest

12x DB thrusters rx20/12.5

12x T2B/T2R/V Sits

 

Tuesday – Deadlift and pushing

A Sumo Deadlifts 6×4-6

A1 Incline Bench press 6×3-5

 

B RFE split squats 4×4-6each leg

B1 4x ME kipping plus Handstand holds

 

AMRAP

8x Dual Devils Cleans rx20/12.5

8elx DB Box Step Ups

8x Burpee to target (box jumps)

 

Wednesday – Conditioning

Warm up well for this one, please!

With a partner reps/Kcasl each anyway you want -sensible

40 kcals

32x Deadlifts rx70/50

24x Pull-ups (scales)

18x Power cleans rx70/50

12x MU (scales – dips/pull-ups)

6x Clusters rx70/50

12x MU (scales – dips/pull-ups)

18x Power cleans rx70/50

24x Pull-ups (scales)

32x Deadlifts rx70/50

40 kcals

 

In the reaming time accessory work

Banded pull a parts x20

Bicep curls x20

external rotations x20

Tricep ext x20

 

Thursday-Gymnastics

 

Friday – Snatch

A Segmented high pull (shin, knee, high hang), Hang muscle snatch, hang power, BTK snatch grip push jerk, Snatch balance and full snatch

4×3,3,3,3,3,3 – E2MO2M

 

B Snatch balance 3×3

 

C Squats or power Snatch 6×2/3 E2MO2M

 

For Time

20-15-10-5 reps of:

Toes-to-Bars

Burpees over DB

Alternating Dumbbell Snatches (22.5/15 kg)

 

Saturday – Squat and Pulling

A Back Squats – 6×5,5,3,3,3,3- We are looking for a PB 3rpmx

A1 Chest supported DB rows 5×4-6 -HEAVY

 

B Pistols/1lg squats 4×6-10el rest 60

B2 Hanging beats swings to pull 4x

 

Anthony Waller Special

 

Sunday – Service

12min AMRAP

RX 50/40kg

1x Snatch

3x Clean and press

30 DU

 

4 rounds

12x Burpees

18x TTB/T2R

24x OH step Walking lunges-9/7Kg wall ball

18 pull-ups

12xHSPU

rest 1min

24 K-Cals AFAP

Crossfit Program – 24th October – 30thOctober 2022

Posted 23rd October 2022 by Geoff Stewart

Week 8.

 

Monday – Clean & Jerk

Tuesday – Deadlift and pushing

Wednesday – Conditioning

Thursday – Gymnastics

Friday – Snatch

Saturday – Squat and Pulling

Sunday – Service

 

Monday-Clean & Jerk

Muscle clean, Clean pull, hang power clean, squat clean, split jerk
3×3,3,3,3 E2MO2M

 

Split hold with behind neck press 3×6

 

Power or squat clean and Jerk 6×2+1 -for quality 15min

 

YGIG 15,12,9,6,3
Box jumps
wall balls

rest 2 mins
ME bike for Kcals in 1 min

 

Tuesday – Deadlift and pushing

A Sumo Deadlifts 6×4-6
A1 Bench press 6×3-5

 

B RFE split squats 4×4-6 each leg
B1 4x ME kipping HSPU plus 10sec Handstand hold

 

Teams 3- follow the leader when they clear the cardio- AMRAP 16mins
250/300m Row /bike / Ski
6x D-ball to shoulder

 

Wednesday – Conditioning

Barbell cycling. YGIG rounds with partenr
5x hang power clean
5x cleans
5x push press
12mins for quality

 

7 Rounds For Time (Individual or YGIG movements )
“THE SEVEN”
7 Handstand Push-Ups
7 Thrusters rx45/30
7 Knees-to-Elbows
7 Deadlifts rx110/65
7 Burpees
7 Kettlebell Swings (2/1.5 pood)
7 Pull-Ups

 

Thursday-Gymnastics

 

Friday – Snatch

A High pull, Muscle snatch, Hang power snatch, OHS and full snatch
3×3,3,3,3,3,3 – E2MO2M

 

B Snatch Jerk 2×3

C Snatch balance 2×3

 

C Squats or power Snatch  6×2 E2MO2M

 

YGIG -6min
6x Dual KB burpee deadlift
6x Kb push press

rest 2min
YGIG -6min
8x AKBSwings
6el KB Rev lunges

 

Saturday – Squat and Pulling

A Back Squats – 6×5,5,3,3,3
A1 single arm DB rows 5x5ea

B Pistols/1lg squats 4×6-10el rest 60
B2 Hanging beats swings to pull 4×3+1

Anthony Waller Special

 

Sunday – Service

“inside joke” 15min
1x heavy clean and press
8/10 kcals
2x heavy clean and press
8/10 kcals
3x heavy clean and press
8/10 kcals
4x heavy clean and press
8/10 kcals
etc

3 rounds
21x T2R/T2B
15x HSPU
9x burpee box jump overs
Rest 2min
ME Cardio 2mins

Free CrossFit Foundations – November 2022

Posted 18th October 2022 by Josh Schouten

What is our foundations’ intro course and who is it for?

Our course is a comprehensive introduction to simple and complex lifting (more detail below) and it is suitable for anyone, regardless of fitness level or prior gym experience. Read on to find out more, or if you’d like to try out our CrossFit Trial Class first, book yourself into one of our CrossFit Trial classes every Saturday 12pm.

(more…)

Crossfit Program – 17th October – 23rd October 2022

Posted 16th October 2022 by Geoff Stewart

Week 7.

 

Monday – Clean & Jerk

Tuesday – Deadlift and pushing

Wednesday – Conditioning

Thursday – Gymnastics

Friday – Snatch

Saturday – Squat and Pulling

Sunday – Service

 

Monday-Clean & Jerk

Clean Deadlift, clean pull, muscle clean, power clean, squat clean

4×3,3,3,3,3 E2MO2M

 

2 position power or squat clean and Jerk 6×2+1 -for quality 16min

 

Racks split Jerks – pins 4×3 E2MO2M

 

Working with a partner.

6x BB cleans rx 45/30 -hold final clean until the partner has done.

6x burpee into wall balls

 

Tuesday – Deadlift and pushing

A Sumo Deadlifts 6×4-6

A1 Incline Bench press 6×3-5

 

B Walking lunges 4×8-10each leg

B1 Handstand holds 4×10-30sec

 

Cardio intervals switch with partner -Total kcal

1x2mins ME Kcals

1x90sec

4×60 sec

 

Wednesday – Conditioning

Alt full rounds with partner E3MO3M for 4 rounds each

18/24 kcals

Remaining  time ME power clean and press @75/55kg

Make the most of the rest and work each round HARD

 

working with a partner switch per movement

12x T2B/T2R

12x press ups

12x T2B/T2R

36x DU

 

Thursday-Gymnastics

 

Friday – Snatch

Snatch bar warm-up.

A Segmented high pull (shin, knee,high hang), Hang muscle snatch, Hang power, BTK snatch grip push jerk, Snatch balance and full snatch

5×3+3+3+3+3+3 – E2MO2M

 

B  Squats or power Snatch clusters  6×3 E2MO2M

 

21,15,9

Db OH lunges

TTB /T2R

DB Devil snatch

 

Saturday – Squat and Pulling

A Back Squats – 5×3 plus 1x ME

A1 single arm  DB rows 4×5-7ea -Heavy

 

B Pistols/1lg squats  4×6-10el  rest 60

B2 Hanging beats swings to pull 4×3+1

 

Anthony Waller Special

 

Sunday – Service

3 Rounds for Time

50 Air Squats

7 Muscle-Ups / 14 Burpee pull-ups

10 Hang Power Cleans rx75/45kg

 

3x rope climbs

12kcals

2x rope climbs

24kcals

1x rope climbs

36kcals

1x rope climbs

24kcals

2x rope climbs

12kcals

3x rope climbs

rest 3mins

ME HSPU in 3mins

Barbell Club – Phase 3 – Oct 2022

Posted 10th October 2022 by Jenna Fisher

Barbell Club  – Phase 3

This is month 3 of the strength program that is based on the Juggernaut method*. The reps reduce to 5 and the load increases. As before, do your best on the AMRAP as this will help you progress.

*If you wish to do the precise version you can visit the Juggernaut website for further information or gain access to the program spreadsheet from a provider via a Google search. Ask your coach if you need help with this.

I have added month 3 to the month 1/2 document so that you have access to all if you missed the first two months.

Barbell Club – Phase 3 – October 2022