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Crossfit Program -30th January – 5th Febuary 2023

Posted 29th January 2023 by Geoff Stewart

Week 4. Stimulus, recovery and adaption. It all makes sense.

Monday – Deadlift and pushing

Tuesday – Snatch

Wednesday – Conditioning

Thursday – Gymnastics

Friday – Squat and Pulling

Saturday – Clean & Jerk

Sunday – Service


Monday – Deadlift and pushing


A Deadlift 5×5 70-85%

A1 Bench press 5×5

EMOM 10min

B Rev drop lunges x6el -Heavy

B1 Negative HSPU x4-8

Run Short block


box jumps


Row 500mtrs


DB squats

DB push press

Bike 25cals




Tuesday – Snatch

Snatch BTK press, jerk, drop snatch 3x3x3x3 E90sec

Snatch pull, muscle snatch, power snatch 3×3,3,3 e90sec

C Power or Squats snatches

E2MO2M 8×2 @80%MX

5x rounds

6x Cleans Rx60/45

12x Pull-ups

18x Air squats


50x hanging knee raise


Wednesday – Conditioning

8min YGIG

3x BB clean and press

you choose the weight -fluid on the heavier side

“Big bag of chips”

Y.G.I.G – Split 50:50 anyway

120 – KB Swings

100 – Cals Mono- structural

80 – KB/DB dual push press

60 – KB/DB squat cleans

40 -T2B

20 – D-Ball over the shoulder

10 – D- Ball Squats (HEAVY)

3 mins Plank hold or hollow holds

Thursday – Gymnastics

Friday – Squat and Pulling


A Back squats 5×5 85%

A1 Single arm Db rows 5×5 -heavy


B Bench/low box pistols x6-10el -weighted

B1 Assisted pulls x12-24 (volume)


36 DU 15-12-9


 alt arm Db snatches rx22.5/15


Saturday – Clean & Jerk

Push press, push Jerk, split jerk.

3×3,3,3 E90sec

High pull, muscle clean, power clean

3×3,3,3 E90sec

B Hang power clean and hang squat clean and press

6x (1+1) -15min

Clean pulls 4×4-6 -Heavy

Anthony Waller Special.

Sunday – Service

“Air Force”

For Time

20 Thrusters rx45/30

20 Sumo Deadlift High-Pulls rx45/30

20 Push Jerks rx45/30

20 Overhead Squats rx45/30

20 Front Squats rx45/30

4 Burpees at the top of each minute

rest 5mins

AMRAP in 12 minutes

4 Dumbbell devil (2×22.5/15)

6 Toes-to-Bar

24 Double-Unders