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Crossfit Program – 22nd August – 28th August 2022

Posted 21st August 2022 by Geoff Stewart

Week 11.

 

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 – 8×5,3,1,5,3,1,1,1

 

B Front squats and Back squats 2×2+4 @80%A

 

12mins For quality

3xweighted pull-ups @60X0

3x Pistol squats @3100

 

Work/ Rest with partner

1min window

8x Db squats clean Rx 22.5/15

ME DU/singles

 

Tuesday – Snatch

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

 

B Power Snatch or Squat Snatch 8×2,2,2,2,1,1,11

 

Partner workout -break reps as you wish

Block run -Together

30x BB snatches 30/20kg- each

20x box jumps -each

10x burpee to target -each

20x box jumps -each

30x BB snatches 30/20kg- each

 

Wednesday – Conditioning

Barbell cycling. YGIG rounds with partner

5x power clean

5x hang power clean

5x cleans

 

24min E2MO2M

Alt rounds with Partner for 6 rounds each

3x squat clean and press

6x Pull-ups

in the remaining time

Max Calories

 

Thursday – Gymnastics

 

Friday –Deadlift and pushing

A Deadlifts 6×2,2,2,1,1,1

A1 Bench press 5x 3-4 20min

 

20 rounds each

working in 2s change per round

5x pull-ups

3x HPSU

1x power dean RX 85/60

 

Saturday – Clean & Jerk

A: Clean high pull, hang power, front squats, push press 5-7×1+1+1+1 -15mins smooth

 

Work to a good weight for the day -NO missing

B: Power clean or squats clean, jerk 8×1+1 E2MO2M

 

Anthony Waller Special.

 

Sunday Service.

20x BB complex for Time -choose a challenging weight you can do a round unbroken.

5x Deadlifts

3x hang power cleans

1x Split jerk

rest 5mins

40/56 Kcals bike

30 Toes-to-Bars

50 Alternating Dumbbell Snatches 22.5/15

30 Toes-to-Bars

20 Burpee Box Get Overs

 

 

 

 

 

 

Barbell Club

Posted 15th August 2022 by Jenna Fisher

Month 1 of the next 4-month phase begins this week. This phase is based on the Juggernaut strength program. Month 1 begins with sets of 10, month two with sets of 8, month three with sets of 5, and month four with sets of 3. The final set for each week will be an AMRAP – as many reps as you can achieve with the prescribed percentage. In the third week, focus on achieving your best with this set in order to maximise your progress. Make a note of the number of reps you achieve in the AMRAP.

I have provided percentages on the BBC program so that it is easy to follow. This should be enough of a guideline for most people and is open to all levels of experience.

Barbell Club, August 2022 – Phase 1 of 4-month program 

Beginners are welcome – the hypertrophy accessories are much more simple to follow than the previous months of the conjugate method – and your coach can guide you on what weight to use if you have not yet reached a place in your training where it is safe to test 1RMs. If you record the weight you use in each set and the number of reps you achieve on your AMRAP this will be a good learning experience to build up some knowledge about what you can lift and how you progress.

Conversely, if you are an experienced lifter and would like to follow the program more precisely you can read up on it on the Juggernaut website and download the Juggernaut strength program spreadsheet from either this site or a number of places online via a Google search. By inputting your 1RM into the spreadsheet it will calculate the weight that you should use.  When you input the number of reps you achieve in the AMRAP it will calculate the load to use for the next phase.

If you have any questions do feel free to find me in the gym and ask and I will be happy to help.

 

Crossfit Program – 15th August – 21st August 2022

Posted 14th August 2022 by Geoff Stewart

Week 10.

 

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 – 8×5,3,1,5,3,1,1,1

 

B Front squats and Back squats 2×2+4 @80%A

 

10mins For quality

3x Pull-ups -weight

3x Box jumps -height

 

YGIG rounds with a partner

8x dual Db squats clean Rx 22.5/15

10/12kcals

 

Tuesday – Snatch

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

 

B Power Snatch or Squat Snatch 8×2 working up to 92%

 

AMRAP 16mins YGIG exercise

8x Db snatch rx20/15

8x DB Box Step Ups rx20/15

8x Burpee Box Jumps

 

Wednesday – Conditioning

Barbell cycling. YGIG rounds with partenr

5x power clean

5x hang power clean

5x cleans

5x push press

 

6 rounds each

3x Dual devil press rx22.5/15

6x Dual Db front squats

9x T2B / T2R

 

P2 ME kcals

 

Thursday – Gymnastics

 

Friday –Deadlift and pushing

A Deadlifts 6×2,2,2,1,1,1

A1 Bench press 5x 3-4 20min

 

10 rounds each

Working in 2s change per round

7x deadlifts

5x HSPU

 

Lying banded hamstring curls x16

banded ext rotations x12ea

 

Saturday – Clean & Jerk

A: Clean high pull, hang power, front squats, push press 5-7×1+1+1+1 -15mins smooth

 

Work to a good weight for the day -NO missing

B: Power clean or squats clean, jerk 8×1+1 E2MO2M

 

Anthony Waller Special.

 

Sunday Service

CROSSFIT LINCHPIN TEST 6

4 Rounds for time of:

21 Wallballs

18 Pull-ups

15 American Kettle Bell Swings 24/20

12 Handstand Push-ups

 

4x 90sec work + 1 rest

3x Clean and press – Heavy 90%+

ME Kcals reaming time

Free Foundations – Saturday 10th September 2022

Posted 12th August 2022 by Josh Schouten

What is our foundations’ intro course and who is it for?

Our course is a comprehensive introduction to simple and complex lifting (more detail below) and it is suitable for anyone, regardless of fitness level or prior gym experience. Read on to find out more, or if you’d like to try out our CrossFit Trial Class first, book yourself into one of our CrossFit Trial classes every Saturday 9am.

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Barbell basic August 2022

Posted 7th August 2022 by Geoff Stewart

 

Barbell Basics has been running for another 4 weeks now so it’s time to change things around a little. This doesn’t mean it’s going to get complex. We are going to change the days over so if you’re only doing 1-day you’ll still get an understanding of the movement and the program.  If you want to build some tone, learn how to move a barbell and follow a lifting program this is for you.

Mondays in Arch 328 @ 6 30pm

Saturdays in Arch 328 @12pm

 

Barbell basics.

 

Saturday – Deadlifts and pushing

A. Deadlift 5×5 @3010 rest 75

 

B. Incline bench press 5×5 @3100 rest 75

 

B1. Alt rev lunges 3x10el @1010 rest 30

B2. DB bench press 3×10@ 2020 rest 30

B3. Lying banded hamstring curls 3×15 @1010 rest 30

B4. Seated DB OH press 3×10@ 2020 rest 60

 

C. Banded tricep ext 1×50 @1010

 

 

Monday – Squats and puling

A. Back squats 5×5 @3010 rest 75

 

B. Pull-ups 5×5 @31X1 rest 75

 

B1. FFE split squats 3x10each leg @2020 rest 30

B2. Chest supported Db row 3×10-12 @ 2020 rest 30

B3. HE db goblet squats 3×1620 @1010 rest 30

B4. Seated dB curls 3×12@ 3010 rest 60

 

C. Poliquin step-ups 1x30each leg