CrossFit and Evolve Programming
Say HELLO to the person next to you
Any INJURIES or training issues let your coach know. We will always scale to suit your needs.
DON’T FORGET YOU GET A CREDIT IF YOU BRING A BUDDY WITH YOU.
Monday 30th January
CrossFit
Warmup
2mins on the Erg
Then
15mins of:
Mobility and Skills
Crucifix Stretch
Scap Pullups
Roll the lats on the roller
Banded shoulder Press
Small Kips
Big Kips/Toes to Bar Progressions
Gear Setup and Movement Prep
5 Toes to Bar Progressions (Scap Pullups, Small Kips, Toes to imaginary Bar, Toes to Bar)
5 DB Strict Press
A) Timer Website – 7 Rounds
20s DB Strict Press
20s Turnover
30s Toes to Bar Progressions
20s Turnover
Coach’s Note: Try to keep working for entire time on the clock. Keep core and glutes engaged for DB Strict Press to avoid arching through lower back. Take short break if need on Toes to Bar Progressions and try to jump back onto the bar quickly.
Scaling Note: Toes to Bar Progressions are Scap Pullups, Small Kips, Toes to imaginary Bar, Toes to Bar.
- B) 4 Rounds For Time – 14 min Cap
30 Anchored Situps
20 KB Swings 24/16kg
15 Burpees
Coach’s Note: Make sure to fully lie back on floor at bottom of Situps, and use glutes and hamstrings to power the KB Swing. Move quickly and rest in between movements as needed.
Scaling Note: Scale KB Swings with Russian Swings if overhead position is catching you.
Say HELLO to the person next to you
Any INJURIES or training issues let your coach know. We will always scale to suit your needs.
DON’T FORGET YOU GET A CREDIT IF YOU BRING A BUDDY WITH YOU.
Monday 30th January
Evolve
Warmup
2mins on the Erg
Then
15mins of:
Mobility and Skills
Banded Face Pulls’
Roll the quads with roller
Banded Good mornings
Crucifix Stretch
Gear Setup and Movement Prep
5 Lying Leg Raises
5 Deadlifts
8 Ring Rows
A) 24 min AMRAP
25 Lying Leg Raises
20/16cal Bike, 18/14cal Row, 16/13cal Ski
8 Burpees
20 Ring Rows
15 Deadlifts 40/30kg
8 Burpees
Rest as Required
Coach’s Note: Try to keep a consistent pace on this one, don’t go out at a sprint and rest as required.
Say HELLO to the person next to you
Any INJURIES or training issues let your coach know. We will always scale to suit your needs.
DON’T FORGET YOU GET A CREDIT IF YOU BRING A BUDDY WITH YOU.
Tuesday 31st January
CrossFit
Warmup
2mins on the Erg
Then
15mins of:
Mobility and Skills
Thera Band Squat Warmup
Couch Stretch
Banded Goodmornings
Crucifix Stretch
Gear Setup and Movement Prep
5 Back Squats
3 DB Staggered Leg Romanian Deadlift Each Leg
A) 12Mins For Quality Reps
2 Back Squat
with
6 DB Staggered Leg Romanian Deadlift Each Leg
Coach’s Note: Take time building weight to a heavy double on Back Squat. Staggered Leg RDL is accessory, keep them controlled
Scaling Note: Scale Back Squat with KB Sum Deadlift.
- B) Timer Website – 4 Rounds
4Rds – Start at 50s, 40s,30s,20s
Wall Climbs
10s Turnover
Hang Power Snatch 30/20Kg
10s Turnover
Max Cals
30s Rest
Coach’s Note: Keep working for full time on the clock, working time will decrease to allow for fatigue. Keep core engaged through Wall Climbs to avoid arch in lower back.
Scaling Note: Scale Barbell Snatch with DB Snatch.
Say HELLO to the person next to you
Any INJURIES or training issues let your coach know. We will always scale to suit your needs.
DON’T FORGET YOU GET A CREDIT IF YOU BRING A BUDDY WITH YOU.
Tuesday 31st January
Evolve
Warmup
2mins on the Erg
Then
15mins of:
Mobility and Skills
Couch Stretch
Banded Shoulder Press
Banded Face Pulls
Wrist Stretches
Gear Setup and Movement Prep
Handstand Practice :Wall Climbs, Handstand Kick Up, Handstand Toe Taps, Handstand Hold, Handstand Walks
8 Ring Rows
- A) Timer Website – 6 Rounds
50s Handstand Practice (Wall Climbs, Handstand Kick Up, Handstand Toe Taps, Handstand Hold, Handstand Walks)
20s Turnover
25s Ring Rows
20s Turnover
Coach’s Note: Pick a Handstand Progression to work on from the list above, coach will help you to pick. Make sure to avoid popping hips in Ring Rows, keep legs straight and if struggling just walk feet back a few steps.
- B) 14Min AMRAP Sprinter
16 Jumping Lunges
12 DB Push Press
10/8cal Bike, 8/6cal Row, 7/6cal Ski
Rest 30s and Go Again
Coach’s/Scaling Note: Stay with Jumping Lunges as long as possible, swap to Lunges if you reach failure on Jumping Lunges. Keep an eye on the clock and take a full 30s rest at the end of each round.
Say HELLO to the person next to you
Any INJURIES or training issues let your coach know. We will always scale to suit your needs.
DON’T FORGET YOU GET A CREDIT IF YOU BRING A BUDDY WITH YOU.
Wednesday 1st February
Big Wednesday
Warmup
2mins on the Erg
Then
15mins of:
Mobility and Skills
Banded Highpulls
Scap Pullups
Couch Stretch
Small Kips
Thera Band Squat Warmup
Big Kips
Gear Setup and Movement Prep
3 Pullups
3 Box Jumps
5 DB Hang Power Clean & Push Press
5 DB Front Squats
A) 3 Partnered AMRAPs
A)
- 3Min AMRAP
Partner 1 does 7 Pullups
While Partner 2 does Max Box Jumps
Then swap
Then
60s Rest
Then
- 3Min AMRAP
Partner 1 does 5 Downup Box Jumps
While Partner 2 does Max DB Hang Power clean & Push Press 20/15kg
Then
60s Rest
Then
- 3Min AMRAP
Partner 1 does 8 Burpees
While Partner 2 does Max DB Front Squats
- 3 Partnered AMRAPS
Repeat A with 3.5Mins Per AMRAP and Beat Score
Coach’s Note: Short working time so move quickly to get as many rounds as possible. Goal in Part B is to beat scores from Part A with the extra 30s of working time.
Scaling Note: Scale Pullups with a band or Ring Row, and scale DB Front Squats with a DB Goblet Squat.
Say HELLO to the person next to you
Any INJURIES or training issues let your coach know. We will always scale to suit your needs.
DON’T FORGET YOU GET A CREDIT IF YOU BRING A BUDDY WITH YOU.
Thursday 2nd February
CrossFit
Warmup
2mins on the Erg
Then
15mins of:
Mobility and Skills
Thera Band Shoulder Warmup
Banded Face Pulls
Banded Goodmornings
Wrist Stretches
Gear Setup and Movement Prep
Handstand Practice (Wall Climbs, Handstand Kick Up, Handstand Toe Taps, Handstand Hold, Handstand Walks)
Tempo Bar Row Setup and Practice
- A) Timer Website – 6Rds
50s Handstand Practice (Wall Climbs, Handstand Kick Up, Handstand Toe Taps, Handstand Hold, Handstand walks)
20s Turnover
25s Tempo Bar Rows
20s Turnover
Coach’s Note: Nice mix of skill and strength work today. Focus on pushing for a new skill progression in the Handstand work. Keep a 2 second negative and 2 second pull on Tempo Bar Rows.
Scaling Note: Scaling options for Handstand work (Wall Climbs, Handstand Kick Up, Handstand Toe Taps, Handstand Hold, Handstand walks), walk feet backwards to make Rows easier.
- B) Descending/Ascending Ladder – 13Min Cap
18-15-12-9-6-3
Deadlift 60/40kg
DB Push Press 15/10kg
Then Try to Make Your Way Back Up As Far As Possible
Coach’s Note: Keep flat back for Deadlift and on DB Push Press keep glutes and core engaged to avoid arching through lower back.
Scaling Note: Scale Deadlift with KB Sumo Deadlift.
Say HELLO to the person next to you
Any INJURIES or training issues let your coach know. We will always scale to suit your needs.
DON’T FORGET YOU GET A CREDIT IF YOU BRING A BUDDY WITH YOU.
Thursday 2nd February
Evolve
Warmup
2mins on the Erg
Then
15mins of:
Mobility and Skills
Couch Stretch
Banded Highpulls
Crucifix Stretch
Internal & External Hip Stretches
Gear Setup and Movement Prep
5 Hang Power Cleans
3 Challenging Pushups
A) 12Mins For Quality Reps
7 Hang Power Cleans
Or
4 Power Cleans
With
5 Challenging Pushups
Coach’s Note: Coach will decide which Clean option to take, and help choose a challenging Pushup.
- B) 12Min AMRAP
10 DB Stepups Each Leg 15/10kg
10 DB Hang Power Clean & Push Press 15/10kg
20 KB Swings 24/16kg
Coach’s Note: Keep upright through Stepups to avoid hinging at the hips. Avoid swinging DBs in Hang Power Clean.
Scaling Note: Scale KB Swings to Russian Swings.
Say HELLO to the person next to you
Any INJURIES or training issues let your coach know. We will always scale to suit your needs.
DON’T FORGET YOU GET A CREDIT IF YOU BRING A BUDDY WITH YOU.
Friday 3rd February
CrossFit
Warmup
2mins on the Erg
Then
15mins of:
Mobility and Skills
Crucifix Stretch
Overhead Squats with Stick
Internal & External Hip Stretches
Roll Upper Back/Lats
Overhead Squats with Stick Against Rig
Gear Setup and Movement Prep
3 Power Snatch
5 Hanging Banded Leg Raises
A) 12mins For Quality Reps
6 Power Snatch
or
3 Squat Snatch
With
10 Hanging Banded Leg Raises
Coach’s Note: Coach will decide whether to go Power Snatch or Squat Snatch. If new to Snatching do Hang Power Snatches. Keep Leg Raises slow and controlled.
Scaling Note: If new to Snatching do Hang Power Snatches.
- B) Chipper AMRAP – 12Min
10 DB Stepups Each Leg 20/15kg
10 DB Hang Power Clean 20/15kg
10 Toes to Bar/Toes to Imaginary Bar
10 Ring Rows (No Pullups)
Coach’s Note: No Pullups today, strict work on the Ring Rows and make them challenging (coach will help you to with bar height), avoid swinging in DB Hang Power Clean. Keep upright torso and avoid hinging through the hip on DB Stepups.
Scaling Note: : Scale Toes to Bar with 14 Anchor Weighted Situps, Make Ring Rows as challenging as possible.
Say HELLO to the person next to you
Any INJURIES or training issues let your coach know. We will always scale to suit your needs.
DON’T FORGET YOU GET A CREDIT IF YOU BRING A BUDDY WITH YOU.
Friday 3rd February
Evolve
Warmup
2mins on the Erg
Then
15mins of:
Mobility and Skills
Internal & External Hip Stretches
Thera Band Glute Activation
Banded Shoulder Press
Gear Setup and Movement Prep
8 KB Goblet Squat
3 Box Jumps
5 Single DB Thruster
A) 3 Rounds For Time – 20Min Cap
30 KB Goblet Squat 24/16kg
20 Box Jumps
20/16cal Bike, 18/14cal Row, 16/13cal Ski
Then Into
18-15-12-9
Single DB Thruster 15/10kg
12-9-6-3
Downup Box Stepups
Coach’s Note:make sure to stand tall on box for Box Jumps. For the second part, complete 18 Thrusters then 12 Downup Box Stepups (back and forth between movements).
Scaling Note: Scale Box Jumps with Stepups.
B) Lean Back TABATA – 4Mins
20s Lean Back Hold
10s Rest
Saturday the 4th of February
Evolve
Warmup
2mins on the Erg
Then
12min of:
Gear Setup and Movement Prep
3 Rounds
10 Squats
5 Pushups
5 Lunges Each Leg
5 Half KB Swings
A. Test 1 – 6min Amrap
You Go then I Go
10 Squats
5 Downups
Complete as many rounds as you can between you, write down the total number of rounds you completed
1min Rest
B. 15min Amrap
50 Calories Between You (We will assign a number to each team to allow for what erg you are on)
80 Pushups Between You
50 Calories Between You (We will assign a number to each team to allow for what erg you are on)
100 Jumping Lunges
50 Calories Between You (We will assign a number to each team to allow for what erg you are on)
100 Half KB Swings 32/24kg
1min Rest
C. Retest 1 – 6min Amrap – Can you get as close to your first round when you are under fatigue
You Go then I Go
10 Squats
5 Downups
Beat the amount of rounds you did in the first 5min amrap
Say HELLO to the person next to you
Any INJURIES or training issues let your coach know. We will always scale to suit your needs.
DON’T FORGET YOU GET A CREDIT IF YOU BRING A BUDDY WITH YOU.
Tuesday 6th February
CrossFit
Warmup
2mins on the Erg
Then
15mins of:
Mobility and Skills
Roll Hamstrings
Banded Goodmornings
Wrist stretches
Thera Band Shoulder Activation
Gear Setup and Movement Prep
5 Deadlift
2 Handstand Negatives/ 1 Wall Climbs/ 5 DB Strict Press
- A) 14Mins For Quality Reps
3 Deadlift
With
5 Handstand Negatives/ 2 Wall Climbs/ 8 DB Strict Press
Coach’s Note: Take time building weight on the Deadlift, aiming for a heavy triple. If going for Wall Climbs keep them slow and controlled, focus is on form and shoulder activation rather than speed.
Scaling Note: Scale Handstand Negatives to Wall climbs or DB Strict Press.
- B) Timer Website
60s Max Distance on the Erg
10s Turnover
50s Max Sumo Deadlift Highpull 24/16kg
10s Turnover
50s Max Single DB Thruster
10s Turnover
40s Max Sumo Deadlift Highpull 24/16kg
10s Turnover
40s Max Single DB Thruster
10s Turnover
30s Max Sumo Deadlift Highpull 24/16kg
10s Turnover
30s Max Single DB Thruster
20s Turnover
90s Beat Max Distance on Erg
Coach’s Note: Get as many metres as possible in first 60s on Erg, then as many reps in the working time as possible on movements, finishing with max distance in 90s on the Erg. Goal is to beat first distance by as much as possible. Short gassy workout so move as fast as you can!
Say HELLO to the person next to you
Any INJURIES or training issues let your coach know. We will always scale to suit your needs.
DON’T FORGET YOU GET A CREDIT IF YOU BRING A BUDDY WITH YOU.
Tuesday 6th February
Evolve
Warmup
2mins on the Erg
Then
15mins of:
Mobility and Skills
Roll Calves
Couch Stretch
Hanging Knee Tuck
Internal & External Hip Stretches
Gear Setup and Movement Prep
- A) Timer Website – 5 Rounds
80s Back Rack Lunges
15s Turnover
45s Lean Back Hold
20s Turnover
Coach’s Note: Time on Lunges will descend to 70s,60s,50s,40s to keep weight and intensity. Fight to hold the Leanback for the full working time.
Scaling Note: Scale Back Rack Lunges with a KB Goblet Lunge.
- B) 14 Mins – 5 Rounds
2mins Per Round
15 KB Swings 24/16kg
12 Jumping Squats
9 Downups
Max Metres in Remainder
60s rest
Coach’s Note: Move as fast as possible through movements and use rest time to recover. Make sure to hit full depth on the Jumping Squats and max cal p/hour on Ergs.
Scaling Notes: Scale Jumping Squats with Airsquats, if dealing with a shoulder/back injury swap KB Swings for Russian Swings.
Say HELLO to the person next to you
Any INJURIES or training issues let your coach know. We will always scale to suit your needs.
DON’T FORGET YOU GET A CREDIT IF YOU BRING A BUDDY WITH YOU.
Wednesday 7th February
Big Wednesday
Warmup
2mins on the Erg
Then
15mins of:
Mobility and Skills
Roll Calves
Banded Highpulls
Thera Band Squat Warmup
Banded Face Pulls
Gear Setup and Movement Prep
5 Wall Balls
8 Ring Rows
5 Hang Power Snatches
A) 25Min AMRAP
25/20cal Bike, 23/18cal Row, 20/16cal Ski
25 Wall Balls 9/6kg
25 Ring Rows
25 Hang Power Snatches 30/20kg
25 Downup Barhops
20/16cal Bike, 18/14cal Row, 16/12cal Ski
20 Wall Balls 9/6kg
20 Ring Rows
20 Hang Power Snatches 30/20kg
20 Downup Barhops
15/12cal Bike, 13/11cal Row, 12/9cal Ski
15 Wall Balls 9/6kg
15 Ring Rows
15 Hang Power Snatches 30/20kg
15 Downup Barhops
Coach’s Note: Take rest as needed, let the heart rate come down a bit before starting the next round at a consistent, good pace.
Scaling Note: Scale Wall Balls with a KB Goblet Squat, upscale Ring Rows to a challenging number of Kipping Pullups (coach will help with rep scheme), scale Hang Power Snatches with DB Snatches.
Say HELLO to the person next to you
Any INJURIES or training issues let your coach know. We will always scale to suit your needs.
DON’T FORGET YOU GET A CREDIT IF YOU BRING A BUDDY WITH YOU.
Thursday 8th February
CrossFit
Warmup
2mins on the Erg
Then
15mins of:
Mobility and Skills
Banded Goodmornings
Roll the Upper Back & Lats
Lat Stretch
Internal & External Hip Stretches
Gear Setup and Movement Prep
5 Hang Power Cleans
5 Deathmarches Each Leg
A) 12Mins For quality Reps
6 Power Cleans
Or
3 Tall Cleans
With
10 Step Deathmarches Each Leg
Coach’s Note: Focus on technique for Cleans, coach will let you know whether to go Power Cleans or Tall Cleans. Don’t rush the Deathmarches, keep them controlled and focus on engaging Hamstrings.
- B) Descending Ladder into AMRAP – 12Min Cap
8-7-6-5-4-3
Power Cleans 60/40kg
Toes to Bar/Toes to Imaginary Bar
Then
AMRAP in Remaining Time
10 Deadlifts 60/40kg
20 Double-Unders/Single Skips
Coach’s Note: Keep flat back with shoulders and lats engaged through Power Cleans & Deadlifts. Get through ladder as fast as possible, goal is to accumulate as many rounds of AMRAP as possible.
Scaling Note: Scale Power Clean with Hang Power Clean, Toes to Bar with 10-9-8-7-6-5 Anchored Situps, and Double-Unders with Single Skips.
Say HELLO to the person next to you
Any INJURIES or training issues let your coach know. We will always scale to suit your needs.
DON’T FORGET YOU GET A CREDIT IF YOU BRING A BUDDY WITH YOU.
Thursday 8th February
Evolve
Warmup
2mins on the Erg
Then
15mins of:
Mobility and Skills
Roll the Upper Back & Lats
Lat Stretch
Internal & External Hip Stretches
Crucifix Stretch
Gear Setup and Movement Prep
5 Hang Power Clean
5 Pushups
A) 12 Min For Quality Reps
7 Hang Power Clean
with
5 Challenging Pushups
Coach’s Note: Focus on technique for Cleans, add weight slowly from there.
Scaling Note: Upskill Pushups to Banded Ring Dip Holds/Ring Dip Holds/ Banded Ring Dips/Ring Dips.
- B) 5 Rounds For Time – 13Min Cap
10 Hang Power Cleans 30/20kg
10 Front Squats 30/20kg
10 Box Jumps
10 Pushups
Coach’s Note: Same Barbell for Hang Power Cleans & Front Squats. Keep elbows high and torso upright in Front Squats, don’t sacrifice depth and form for speed.
Scaling Note: Scale BB Hang Power Clean with DBs, BB Front Squats with KB Goblet Squat, Box Jumps with Stepups and Pushups with a band or a bar.
Say HELLO to the person next to you
Any INJURIES or training issues let your coach know. We will always scale to suit your needs.
DON’T FORGET YOU GET A CREDIT IF YOU BRING A BUDDY WITH YOU.
Friday 9th February
CrossFit
Warmup
2mins on the Erg
Then
15mins of:
Mobility and Skills
Roll the Quads
Couch Stretch
Crucifix Stretch
Thera Band Shoulder Activation
Gear Setup and Movement Prep
5 Pistols Each Leg
2 Turkish Getups Each Arm
A) Timer Website – 4 Rounds
30s Left Leg Pistols
10s Turnover
30s Right Leg Pistols
20s Turnover
80s Turkish Getups
20s Turnover
Coach’s Note: Keep both Turkish Getup & Pistols controlled, both require a focus on balance and stability.
Scaling Note: Scale Pistols with a Band.
- B) High Rep Ladder for Time – 12Min Cap
40-30-20
DB Lunges 20/15kg
Anchor Weighted Situps 5/2.5kg
DB Hang Power Clean & Push Press 15/10kg
Coach’s Note: Complete each movement before moving to the next. Break up reps into manageable reps to keep consistent pace, don’t do a monster first set and have to break into short rep ranges too quickly.
Say HELLO to the person next to you
Any INJURIES or training issues let your coach know. We will always scale to suit your needs.
DON’T FORGET YOU GET A CREDIT IF YOU BRING A BUDDY WITH YOU.
Friday 9th February
Evolve
Warmup
2mins on the Erg
Then
15mins of:
Mobility and Skills
Internal & External Hip Stretches
Roll the Calves
Thera Band Glute Activation
Banded Shoulder Press
Gear Setup and Movement Prep
5 Backsquats
10 Anchor Weighted Situps
10 KB Swings
5 DB Push Press
A) Partnered Workout – 24Min Cap
Erg Both Working
Then You Go I Go
100 Back Squats 50/35kg
100 Anchor Weighted Situps 5/2.5kg
50 Burpees
Erg Both Working
Then You Go I Go
100 KB Swings 24/16kg
80 DB Push Press 15/10kg
60 Downups
Then Max Cals at Same Time for Remainder
Coach’s Note: Reps for movements are Chipper style, so decide on a manageable rep breakup with your partner with one working while the other rests. Move fast while working as you will have rest after each set.
Scaling Note: Scale Back Squat with KB Goblet Squat.