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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