Crossfit Program – 28th November – 4th December 2022

Posted 27th November 2022 by Geoff Stewart

Week 1.


Monday – Squat and Pulling

Tuesday – Snatch

Wednesday – Conditioning

Thursday – Gymnastics

Friday – Deadlift and pushing

Saturday – Clean & Jerk

Sunday – Service


Monday – Squat and Pulling

A Back Squats – 5×5 E2MO2M


B Chest supported DB row x6

B1 DB Box step ups x6el

6 rounds

12x pull-ups

12x Db hang squat cleans Rx20/12.5

12x Kcals

Finishers -broken as you wish

100 ring rows

100 sit ups

Tuesday – Snatch

Paused snatch pull, Hang muscle snatch, power snatch


B Snatch jerk and snatch balance, OHS, Drop snatch


C Squats or power Snatch 12×1 EMOM – quality

20mins AMRAP

8x BB thrusters Rx45/30

16x T2B/T2R

32x DU

Wednesday – Conditioning

16mins work

BB complex YGIG rounds -light

5x Power clean

3x front squats

1x cluster

YGIG as you wish (reps each)

100 DU

100 wall balls

80 DU

80 Box step overs

60 DU

60 Pull-ups

40 DU

40 HR Press-ups

20 DU

20 D balls to the Shoulder




Friday – Deadlift and pushing

Deadlifts 5×3

B RFE split squats 4×10-12each leg

B1 Bench press 4×4-12

6 rounds each both working and switch

P1 16x KB swings


 P2 20 kcals

Banded tricep ext 50

 4 mins hollow rig holds


Saturday – Clean & Jerk

Clean bar warm up and get set to do some lifting.

The Waller Special


Sunday – Service

5 rounds RX 60/40kg

5xPower snatch

10xPull ups

5x Hang Power cleans

10x HSPU


rest 5min


Buy in 48kcals Rowing /ski

 12mins 4 d ball to shoulder and then gym carry – heavy

Cash-out 48kcals Bike


Crossfit Program – 21st November – 27th November 2022

Posted 20th November 2022 by Geoff Stewart

Week 12. This is the final week of this training program. You will be testing workouts you did back on the week of the 12th of September, seems such a long time ago. A lot of the work you have been doing over the last months has been in preparation for this testing week. Check your diary, book your classes and come ready.


Monday – Clean & Jerk

Tuesday – Deadlift and pushing

Wednesday – Conditioning

Thursday – Gymnastics

Friday – Snatch

Saturday – Squat and Pulling

Sunday – Service


Monday-Clean & Jerk

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

4×2,2,2,2,2 E2MO2M



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

1x DL

1x hang power clean

1x front squat

1x jerk


Tuesday – Deadlift and pushing

A Deadlift -Build to a heavy triple

A1 Incline Bench press -Build to a heavy triple


B Walking lunges 4×6-8each leg

B1 4x ME kipping HSPU


Wednesday – Conditioning

BB complex.

12min YGIG rounds

3x hang Power clean

3x front squats

3x push press


Rower, Bike or SKi test

3min for max distance

rest 3min


alt Db snatches x6 @22.5/15kg

rest 3min


Box jumps x6 each

rest 3min


T2B/T2R x6each




Friday – Snatch

A Segmented Snatch high pull (shin, knee, high hang), Hang muscle snatch, Hang power and full snatch

4×2,2,2,2,2,2 – E2MO2M


Snatch – you have 15mins to build to a heavy double for the day



Fight Gone Bad

3 rounds for max reps of:

1 minute of wall-balls

1 minute of sumo deadlift high pulls

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 – build to a heavy triple for the day

A1 Single arm DB rows 5×3 -HEAVY

Anthony Waller Special


Sunday – Service

10x BB complex for Time

5x Deadlifts

3x hang power cleans

1x Split jerk


Choose a weight you can maintain a flow with.

For Time:

200 Meter Run

27 Wallballs

27 Box Jumps overs

200 Meter Run

21 Wallballs

21 Box Jumps overs

200 Meter Run

15 Wallballs

15 Box Jumps overs

200 Meter Run

9 Wallballs

9 Box Jumps overs

200 Meter Run

Strong Con Workout 3

Posted 19th November 2022 by Jenna Fisher

Workout 1 is very leg intensive so workouts 2 and 3 are cardio focussed – workout 2 mixed with some legs and workout 3 with upper body. To get the most out of workouts 2 and 3  you need to hit the cardio hard. There is lots of rest so when you are working make sure to take yourself to a very uncomfortable place.

Part A

5 rounds

12 Bench press @ 30×0

When the clock gets to 1.00:

Assault bike

40 secs medium pace

20 secs fast pace

40 secs medium pace (no more than a 10 drop in RPM)

20 secs fast pace

40 secs medium pace (no more than a 10 drop in RPM)

40 secs fast pace

3 mins rest


Part B (reduce the reps if you need to – aim for consistent movement)

4 rounds

15 toes to rings

30 secs plank

4 rounds

20 ring rows

20 lying DB triceps extension


Strong Con Workout 2

Posted 15th November 2022 by Jenna Fisher

Workout 2 – hard and fast cardio


3 rounds of A1-A6. Focus on going as hard as possible on the cardio – make it uncomfortable


A1. Back squat x3 heavy

A2. Single arm KBS x5

A3. Single arm KB push press x7

*Do all KB on right arm then all on left arm

Repeat A1 – A3

Rest until the clock gets to 4 mins then everyone start the cardio at the same time

A4. Assault bike 1 min – aim for 15-25 cals

1 min rest

A5. Ski erg 2 mins – aim for 25-40 cals

1 min rest

A6. Rower 3 mins – aim for 40-65 cals

4 mins rest


So the format goes like this:














Start again


Abs in the remaining class time – coach prescribes.


Dates for Workout 2:


Strong Con Workout 1

Posted 14th November 2022 by Jenna Fisher

Workout 1 – steady eddy

Part 1 – 25 mins cap

A1. Deadlift 1, 2, 3, 4, 5, 6, 7, 8, 9, 10

A2. Air squat 2, 4, 6, 8, 10, 12, 14, 16, 18, 20

Rest 90 secs

B1. Burpee 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

B2. Air squat 20, 18, 16, 14, 12, 10, 8, 6, 4, 2

Rest 90 secs

C1. Deadlift 5, 5, 5, 5, 5

C2. Air squat 5, 5, 5, 5, 5

Rest 60 secs

D1. KBS 20, 20, 15, 15, 10

D2. Bottom squat hold 30, 30, 30, 30, 30 secs


Part 2 – 12 min cap – speed challenge

First round – steady pace, note your time

Second round – move faster, beat your time

Third round – move faster again, beat your time

10-20 cal assault bike

14 DB push press

14 dead-ball to shoulder

14 ring row

2 mins rest between each round


Part 3 – 9 mins

3 rounds

1 min ski erg

1 min dead-ball on chest – walk a lap of the gym – keep ball on chest until the minute is complete

1 min rest


Date for workout 1: