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CrossFit Program -7th August – 13th August 2023

Posted 6th August 2023 by Geoff Stewart

Week 1.

Heading into a new training phase this week. This is going to be an 8-week phase with a switch around of training days at 4 weeks, just to keep things fresh and you all guessing. As always, I’ll 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.”


There are a few tests workout in weeks one and two, which we are then going to then build upon and test in the final weeks. The basics will remain the basic and looking to build some solid numbers through the whole phase. Skills will be built on and WODs will be spicey.


We don’t look to reinvent the wheel every phase as the wheel works well.


Monday – Deadlift/bench -adaption

Tuesday – Snatch /front squats

Wednesday – Conditioning

Thursday – Gymnastics

Friday – Clean

Saturday – Back squats-adaption

Sunday – Service


Monday – Deadlift/bench -adaption

Deadlift 4×4-6 @65-85%

BB bench press 4×8-10


RFE split squats x8el

Negative HSPU x3-5 @5010

2x rounds each.

90sec Kcals

90sec x Kb swings

3x rounds


60sec x KB lunges

4x rounds

30sec Kcals

30sec x push-ups

Tuesday – Snatch /front squats

Snatch pull, muscle snatch, power snatch, Drop snatch,OHS

5×5+5+5+5+5 – for quality 15min

Power or Squats snatches -shin, knee, pocket

E2MO2Msec 6×1+1+1 @70%MX

Front squats

4×3-5 @ 3101 60%MX

3 rounds

40x Double Unders

20x Wall balls

10x pull-ups

5x burpee box jump overs.

Wednesday – Conditioning

Momentum test no1

“The Old Goat”

12min AMRAP -RX 60/45

1x power clean

3x push press.

5x deadlifts

10x press-up

Y.G.I.G – 50:50

160 – Cals Mono- structural

60 – D-Ball o/ shoulder

120 – Cals Mono- structural

60- dual DB clean and press 20/15

120 – Cals Mono- structural

Thursday – Gymnastics


Friday – Clean

High pull, Muscle clean, power clean, front squats and press

 5×5+5+5+5+5 E2MO2M

Hang power clean and hang squat clean and Jerk

6x (2+1) -15min

Clean pulls 4×4-6 -heavy

buy in: Big block run

2x rounds

21x Box jump overs

15x T2B


Cash out: Big block run


Saturday – Back squats-adaption

Momentum test no2

Build up to a 10rep back squat for the day -12min

Kipping skills


Box single leg sidestep up /pistols x8el

Pull ups 4×6-10

The Waller Special


Sunday – Service

10 – Barbell Power Cleans rx 60/45kg

20 – HSPU

30 – Barbell Deadlifts rx100/70

40 – Burpee

50 – Dips/press-ups

60 – Pull-ups

50 – Dips/press-ups

40 – Burpee

30 – Barbell Deadlifts

20 – HSPU

10 – Barbell Power Cleans


Bike 12/15 Kcals

Heavy farmers carry 1 lap of gym

Ski erg 15/20 kcal

HeavyD Ball carry 1 lap of gym