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CrossFit Program -29th May – 4th June 2023

Posted 28th May 2023 by Geoff Stewart

Week 1.

It is time for a new training phase. This session we are programming a 6-week block (we normally do 12 weeks) we are going for a shorter block to really focus. This is the bit where I do my normal spiel about CrossFit being a GPP general physical preparedness program.

GPP stands for General Physical Preparedness, which is a type of training program that aims to improve overall fitness and physical preparedness for a wide range of activities and sports. GPP training programs typically include a variety of exercises and training modalities, such as strength training, cardiovascular training, flexibility training, and agility and balance drills.

So, we will be covering all the bases as normal. We are going to be focusing on and talking about “robustness”. In training terms, robustness refers to the ability of an athlete or individual to withstand and recover from physical stress and strain. A robust athlete is one who can handle a wide range of physical challenges and demands and is less prone to injury or burnout.  You’ll be doing your basic lifting (these are the foundations of all we do) in the function strength range with reps in the 3-5 range, working at 80% plus of your 1 rep max there be a mix CF skills as well as various carries, holds, sledge work and some longer breathing pieces.

Be ready and enjoy.


Monday – Deadlift and pushing

Tuesday – Snatch

Wednesday – Conditioning

Thursday – Gymnastics

Friday – Squat and Pulling

Saturday – Clean & Jerk

Sunday – Service


Monday – Deadlift and pushing

A Deadlifts 5×5

A1 Bench press 5×5 @3010


HSPU – kipping skills


5 rounds

6x double DB/KB squats clean rx 24/20-22.5/15

12(6)x DB/KB lunges

6x Seated rope pull-ups


Big Block run x2 (800mtrs)


Tuesday – Snatch

Snatch bar warm-up.


BTK Push press, push jerk, snatch balance. 4×2+2+2


Muscle snatch, hang power, snatch 4×2+2+2

High hang power and high hang squat  6x 2+1 @60% – FORM


Partner workout both working 5 rounds each.

Hang from the rig until your partner has done.

6x Ball to shoulder followed by cuddle carry 1 lap of gym.

50x banded pull apart -if time

Wednesday – Conditioning

12min BB complex YGIG per movement -medium fluid weight

3x Power clean

3x front squats

3x push press

Partner chipper – broken as you wish.

Ski/row 1000 each

T2B/T2R x50 each

Big block run together.

HSPU x50 each

Ski/ row 1000mtrs each

Pull-ups x50 each

Big block run together.

Box jumps x50 each.

Bike 56/64 cals each

Thursday – Gymnastics


Friday – Squat and Pulling

A Back Squats – 5x 5

A1 Single arm DB rows 4×10-12ea

B Shrimp squats 4×6-10el

B2 Hanging beat swings 4x 30-40sec

YGIG per round for 4 rounds each

6xHang power clean and press @45/30kg

18x Air squats


3x 1min ME Kcals each


Saturday – Clean & Jerk

Clean bar warm-up

Muscle clean, High pull, Power Clean, front squats, Full Clean

4×3,3,3,3,3,3 E3MO3M


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

1x DL

1x hang power clean

1x front squat

1x jerk

Anthony Waller special


Sunday – Service

16minx work

BB complex YGIG rx 60/45

3x Power clean

2x front squats

1x cluster

5 Rounds for time of:

21 Wallballs

15 pull-ups

9 Deadlifts 140/90kg


1x 45/35 cals for time