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Crossfit Program – 5th September – 11th September 2022

Posted 4th September 2022 by Geoff Stewart

Week 1 of our new training.

We are going to get back into the groove with a “bedding” in week.  The testing in this phase will happen in week 2 (12th) you’ll be doing a 3min max distance test, shifting some tin on a barbell complex and your WOD will be an old-school CF classic “fight gone bad”.  Our strength work will be planned on a simple adaption (volume) and intensification (weight) template there will be a mixture of long, short, heavy, light, fast, team and YGIG workouts to ensure we are covering all the GPP bases and building you people into even healthier fitter humans than you are already.

Monday – Clean & Jerk

Tuesday – Deadlift and pushing

Wednesday – Conditioning

Thursday – Gymnastics

Friday – Snatch

Saturday – Squat and Pulling

Sunday – Service


Monday-Clean & Jerk

Clean bar warm-up

3 position power and squat clean 6×2+1 -for quality 12min


Clean shrug -Heavy (ish) 4×4-6 8min


Working in  YGIG reps


Hang power clean and press @40/25kg

Air squats


Tuesday – Deadlift and pushing

A Deadlifts 4×6 @30X0

A1 Bench press 4×8-10 @3010


B RFE split squats 4×10-12each leg

B1 piked shoulder press-ups 4×4-12


6 rounds each both working and switch

P1 8x push-ups+16x KB swings

 P2 20 kcals

rest 2min

Banded tricep ext 50

50 T2B/T2R or 4 mins hollow holds


Wednesday – Conditioning

BB complex YGIG rounds -light-16mins work

3x Power clean

3x front squats

3x push press


YGIG as you wish (reps each)

100 DU

100 wall balls

80 DU

80 Box stepovers

60 DU

60 Pull-ups

40 DU


20 DU

20 D-balls OS / MU




Friday – Snatch

Snatch bar warm-up.

A Muscle snatch +drop snatch 6×3+3 – for quality 12min


B 3 position Squats or power Snatch 6×3 12min


AMRAP 20mins -team

300m Run – together

6eax D ball over the shoulder -alt reps

12x Burpees – together

6eax D ball over the shoulder -alt reps


Saturday – Squat and Pulling

A Back Squats – 4×8-10 @3010

A1 Single arm DB rows 4×10-12ea


B BB Low box step ups 4x12el rest 60

B2 Hanging beat swings 4×30-40sec


Anthony Waller special


Sunday – Service

Buy in 1000mtrs Rowing /ski
50x clean and press  EMOM 2x d-ball over the shoulder – heavy
Cash-out 1000mtr Bike

3 Rounds for time of:
21 Wallballs
14 Handstand Push-ups
7 Deadlifts 140/90kg

Crossfit Program – 29th August – 4th Septembert 2022

Posted 28th August 2022 by Geoff Stewart

Week 12. This is the last week of this training schedule and you will be doing some testing this week. It’s going to be a fun and rewarding week. You have put the work in now it’s time to test again bathe in your glory and begin to plan the next step for more gains.


Good luck


Monday – Squat and Pulling

Tuesday – Snatch

Wednesday – Conditioning

Thursday – Gymnastics

Friday – Deadlift and pushing

Saturday – Clean & Jerk

Sunday – Service


Monday –Squat and Pulling

A Front Squats –  you have 16min to build a heavy 3rm effort for the day


B Front squats and Back squats 1×2+ME back squats @85%A


10mins for quality

3x efforts for ME pull-ups @ BW

3x efforts for ME quality pistols for reps


C 8min AMRAP

16x KB swings

8x HR Press-ups

rest 2mins

D 8min AMRAP

16x KB alt rev lunges

8x T2B / T2R


Tuesday – Snatch

A Snatch grip high pulls, hang power snatch, snatch -5×3+3+1 light rhythm reps


B Power Snatch or Squat Snatch-15min to get a good 1rpm lift for the day


Bike intervals -TEST

4x 30/90 work to rest

score total calories in 4 efforts

if you want to choose another piece of equipment that’s cool with us


Wednesday – Conditioning

Testing Day.


3 Rounds for Time

20 Burpees

21 Alternating Dumbbell Snatches 1×22.5/15

12 Dumbbell Thrusters 2×22.5/15


Working a YGIG -movements

Kcals 12/15 -fast

12xT2B -form

Kcals 12/15 -fast

12x ring rows -form


Thursday – Gymnastics


Friday –Deadlift and pushing

A Deadlifts –  you have 16min to build a heavy 3rm effort for the day

A1 Bench press –  you have 16min to build a heavy 3rm effort for the day


20 rounds or 20mins

working in 2s change per round

5x pull-ups


1x power dean RX 75/50 plus


Saturday – Clean & Jerk


1x power clean and split jerk

Anthony Waller Special.


Sunday Service.

“Gut Feeling” – again.


9 Hang Power Cleans rx75/50

15 Lateral Barbell Burpees

9 Push Jerks rx75/50

15 Toes to Bar


16mins AMRAP

6x D ball over the shoulder – heavy

3x wall walks

1x box jump over