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Crossfit Program – 11th April – 17th April 2022

Posted by Geoff Stewart

Heading into week two of our new CrossFit Hackney Training cycle and all seems to be going hunky-dory.


You did some test workouts last Wednesday and found some strengths and some weaknesses to build upon over the next seven weeks. You would have also noted there is some good basic bodybuilding to start this block mixed in with the usual mix of WODs and skills to keep your body and mind active.


Embrace this week people.


Monday – Clean & Jerk

Tuesday – Back Squat and Pulling

Wednesday – Conditioning

Thursday – Gymnastics

Friday – Snatch

Saturday – Deadlift and pushing


Monday – Clean & Jerk

A: 2 position power clean – Floor /Knee 5-6×1+1 -15mins


B: Hang Clean and Split jerk

4-5×2+1 E2MO2M -12min


C: Clean “high” pull -full extension

4×3 -10mins


5x2min rounds with 1 min rest

16x Alt DB snatch – 22.5/15kg

12 burpees

Start your new rounds where you finished your last round


Tuesday – Back Squat and pulling

A: Back Squats 5×5 @3010

A2: Pull-ups 5×5 @3010 rest



B1: Bulgarian Squats 10+10

B2: Ring Rows 15-20


20 min AMRAP

8/10kcals between each number rung

8,12,16,20 etc BB front squats (BB only)

8,12,16,20 etc BB overhead press (BB only)


Wednesday – Conditioning

20mins work

6x power cleans rx 60/45

12x air squats

6xpush press rx 60/45

12x press-ups

rest 1min between rounds



3 Rounds:

21/15 Calorie Row

15  Pull-ups – scaled pull-ups

Directly Into…

3 Rounds:

21 Kettlebell Swings (24/16)

15 Thrusters (40/25)


Thursday – Gymnastics


Friday – Snatch

Snatch Warm-up with Stick


A: Hang Power Snatch /Squat Snatch  5x (2+ 1)


B: Snatch Jerk + Snatch Balance + OHS  4x (1 + 1 + 1)

5 Rounds
21x Db OH lunges (doubles)
15x TTB /T2R
9x DB Devil snatch

Saturday – Deadlift and pushing

A1: Deadlifts 5 x 3 @30X0 rst 1min

A2: Bench Press 5 x 5 @31X0 rst 90sec


10mins AMRAP- controlled

B1 DB Split stance RDL 10+10el

B2 Seat DB oh press 10+10ea


Anthony Waller Special. x

Gymnastics program – April

Posted 8th April 2022 by Anthony Masters

Hello team,

First off big, well done to all those that got their first strict ring muscle ups, especially a shout out to Adam Gustafsson & Mathieu Jones who have been coming consistently to class and putting in the work. And for the rest, you have all generally gotten stronger but much cleaner & efficient with your movements which makes me happy to see. (more…)

Crossfit Program – 4th April – 10th April 2022

Posted 3rd April 2022 by Geoff Stewart


A new phase of our CrossFit training program is here. The CrossFit Open has finished and we have tested ourselves and we have proven how fit and strong we are but also have realised where we might have some weaknesses to work on, which isn’t a bad thing to focus our minds on.

We have some rather juicy items planned for you. As well as working on our GPP (general physical preparedness) and will be focusing on a couple of milestone workouts and looking to put some scores on the boards (you don’t need to put it up on the board if you don’t want to) with a CrossFit total – Back squats, Deadlift and an overhead press, “Jackie” -rowing, thruster and pull-ups and “Grace”, clean and jerks being our tests WODs this block.

We will publish the week’s program on the blog every Sunday so you can see what’s coming. We will stick to a basic layout for your training days which to allow you to get a good feel for the movements and the patterns of the training session and build on each session progressively. Training days will be moved around on the 4 weeks to allow for people’s diaries and make sure we cover all the bases. We are also introing The CrossFit Sunday service @ 7 30 am, this is to stop you from tying on a “fat one” on Saturday night and getting you into that competitive CF mindset if that’s your thing go to bed early, eat some Weetabix and be ready.


Monday – Clean & Jerk

Tuesday – Back Squat – Pulling

Wednesday – Benchmark workouts – Testing

Thursday – Gymnastics

Friday – Snatch

Saturday – CrossFit total testing and WOD


Monday – Clean & Jerk

A: 2 position power clean – Floor/Knee 6×1+1 -15mins


B: Hang Clean and Split jerk 4×2+1 -12min


C: Clean high pull

4×3 -10mins


3 rounds AFAP

90 DU -buy in


Hang power clean and press @40/25kg

Sit ups

90 DU -cash out


Tuesday – Back Squat

A: Back Squats – 5×5 Reps @3010 rest 1min

A2: Pull-ups 5×5 @3010 rest 1 min



B1: RFE Split Squats 4×10+10

B2: Single Arm DB Rows 4×10+10



8x Devils Press,

8x DB Box Step Ups

8x Burpee Box Jumps


Wednesday – Benchmark workouts – Testing

BB Cleans complex

E2MO2M -10mins

7x Deadlifts

5x power clean

3x front squats

1x Thruster



30x clean jerks for time

RX 60 / 42.5kg

Int 50/32.5kg

Beg 32.5/25kg



1000m Row

50 Thruster @ 20/15kg

30 Pull-ups -scales as need (but must be pull up)


Thursday – Gymnastics


Friday – Snatch

A 2 position Hang Power Snatch or Squat snatch 5x 1+ 1


B Snatch Jerk + Snatch Balance + OHS 5x 1 + 1 + 2


AMRAP 20mins

300m Row /bike / Ski

6x Dball over the shoulder

12x Burpees

6x Dball over the shoulder


Saturday – CrossFit total testing and WOD

Find your total weight for:

1rm Back squats

1rm Deadlifts

1rm Overhead press

You’ll have 36 mins to prepare and do all 3 lifts.


Anthony Waller Special.

CrossFit Training program 28th – 3rd April

Posted 26th March 2022 by Josh Schouten


As we take on a new program and a slightly different structure for the days we will need some time to adjust. To begin with, we will be working on triples on the big lifts, these will be at percentage ranges that should be adhered to for best results, later on, we will be aiming to improve the rate of force production or in simple terms the speed of the movement.

Wednesdays will still be conditioning although to get a benchmark for some workouts and see some progressions we will be doing some testing first and then continuing on with the workout after this.


Monday – Clean & Jerk + Chin Up

Tuesday – Back Squat

Wednesday – Conditioning / Benchmark workouts

Thursday – Gymnastics

Friday – Snatch

Saturday – Deadlift + Bench Press




EVERY 2:30

A: Hang Power Clean + Split Jerk

4 x 2+1


EVERY 2:30

B: Hang Squat Clean + Jerk

4 x 2 + 1


EVERY 2:00

C: Chin Up

3 x 3-6 @ 51×0




12-minute AMRAP – 3 Rounds

3 mins work / 1 minute rest

DB Squat Clean – Heavy x 7

DB Front Rack Back Steps x 14 total

Du x 50






EVERY 3:00

A: Cluster Back Squat @ 20×0

4 x 2,1,1

Rest 15-20 seconds


EVERY 3:30

B: Heels Elevated Front Sq

4 x 3 @ 20×0


4 x 6-8 @ 30×0




500m Ski

500m Row

1000m Bike

For the workout we will start one person at a time to avoid “bottlenecks” on the skierg. Once person 1 completes the ski, person 2 will start their workout after 60 seconds and person 3 follows. 





20 minute AMRAP

5 Power Cleans 65/45

10 TTB

15 Wall Ball 9/6




8 minutes

3-4 Rounds of:
2/1 Legless Rope Climbs
15 DB Bench Press
10 DB Walking Lunges




EVERY 2:00

A: Snatch Grip Jerk + Snatch Balance

4 x 1 + 1

EVERY 2:00

C: Snatch

6 x 2



5 Rounds

15 x OHS 40/25

15 x AKBS 24/16

400m Run





A: Deadlift – Conventional

4 x 4 @ 20×0

A2: Bench Press

4 x 5-7 @ 20×0


B: Podium Deadlift 2-4″

3 x 4  @ 40×0

B2: FLR – 45-60sec



Waller Special