CrossFit and Evolve Programming
DON’T FORGET YOU GET A CREDIT IF YOU BRING A BUDDY WITH YOU
Monday 8th August
DON’T FORGET YOU GET A CREDIT IF YOU BRING A BUDDY WITH YOU,
JUST LET US KNOW IF YOU REFER A FRIEND
CROSSFIT
Warmup
2mins on the Erg
Then
15mins of:
Mobility and Skills Warm-up
Internal and external hip stretch
Crucifix Stretch
Scap pull ups/ kipping practice
Thera Band Warmup – Coach’s Call
Then
Gear Setup and Movement Prep
3 Rounds
3 Pull ups/ Banded Pull ups
5 Back Squats
5 Strict Press DB
Then
A) 12 mins:
5 Back Squats
5 DB Strict Press
Coach’s Note: Pick a challenging weight for 5 reps with the Back Squats, try and keep the depth the whole way through. Focus on keeping the Press Strict, avoiding any dipping and driving.
Rest 2-3 mins
Then
B) “FRAN” 10 min cap
21 – 15 – 9
Thrusters
Pull ups (apply balance theory)
Coach’s Note: An infamous CF workout. Fast and Furious, scale to make sure you get it finished before the 10 min cap. According to Google the fastest times are 1:47 male & 1:53 female!!
Monday 8th August
DON’T FORGET YOU GET A CREDIT IF YOU BRING A BUDDY WITH YOU,
JUST LET US KNOW IF YOU REFER A FRIEND
EVOLVE
Warmup
2mins on the Erg
Then
15mins of:
Mobility and Skills Warm-up
Internal and External Stretch for the Hips
Crucifix Stretch
Thera Band Warmup – Coach’s Call
Then
Gear Setup and Movement Prep
3 Rounds
6 Goblet Lunges
5 DB Hang Power Clean & Push Press
5 Deadlifts
5 Push ups
A) 8min EMOM:
8 Deadlifts 70/50kg
8 Push ups (balance theory)
Coach’s Note: Every minute on the minute. Completing 8 DLs and 8 Push ups every minute. Not much rest here. Stay on your toes, breath and be ready for the next round.
2mins Rest
Then
B) 9 min AMRAP:
20 Goblet Lunges (20/15kg)
15 DB Hang Power Clean & Push Press (20/15kg)
20 Anchored Sit Ups
Coach’s Note: Aim for 3 rounds or more. 10 Lunges per leg. Lunges will be the slower movement, picking up the pace in the Cleans & Press and Sit ups.
2mins Rest
Then
C) 5 Rounds for time – 5 min cap
12 KB Sumo Deadlift High Pull (20/15kg)
10 Down Ups
Coach’s Note: This is a sprint, as quick as you can. No time to rest, let’s get those 5 rounds done!
Tuesday 9th August
DON’T FORGET YOU GET A CREDIT IF YOU BRING A BUDDY WITH YOU,
JUST LET US KNOW IF YOU REFER A FRIEND
CROSSFIT
Warmup
2mins on the Erg
Then
15mins of:
Number System for the Power Snatch
Then
Mobility and Skills Warm-up
Roll Upper Back & Lats
Crucifix Stretch
Overhead Squat against the Rig
Then
Gear Setup and Movement Prep
3 Rounds
5 Power Snatch
5 Banded Top of Pull Ups
5 Wall Balls
A) 13 mins (on Timer Website)
4 Blocks, 2 rounds per block. Change weights in between blocks.
Power Snatch
Banded Top of Pull Up
Working time will decrease, the rest will increase, and weights will slowly get heavier with each block, if form and mobility allows.
Coach’s Note: An EMOM type workout with a mix of a barbell movement and skill. These workouts will get tricky. Be smart with the weight jumps, do the banded Pull-ups as slowly as possible and make sure you are getting your chin fully above the bar. Remember it is about quality reps during the work time, not as many reps as possible. ONCE YOU REACH YOUR MOBILITY LIMIT THEN STOP ADDING WEIGHTS.
B) Chipper Descender – 10 mins cap
Hang Power Snatch 40/30kg
Wall Ball 9/6kg
Toes to Bar or Toes to Imaginary Bar or Anchor Weighted Sit-ups
| Movement: | Round 1 | Round 2 | Round 3 | Round 4 | Round 5 |
| HPS | 15 | 12 | 9 | 6 | 3 |
| Wall Ball | 25 | 20 | 15 | 10 | 5 |
| T2B/Sit ups | 15 | 12 | 9 | 6 | 3 |
Coach’s Note: Gassy workout. Will get very grippy quickly, break reps up as needed. They don’t need to be unbroken.
Tuesday 9th August
DON’T FORGET YOU GET A CREDIT IF YOU BRING A BUDDY WITH YOU,
JUST LET US KNOW IF YOU REFER A FRIEND
EVOLVE
Warmup
2mins on the Erg
Then
15mins of:
Number System – Hang Power Clean
Mobility and Skills Warm-up
Roll Upper Back & Lats
Roll Calves
Front Rack Stretch with Ring/ stretch wrists
Then
Gear Setup and Movement Prep
3 Rounds
5 Hang Power Cleans
5 Bar Rows
A) 13 mins (on Timer Website)
4 Blocks, 2 rounds per block. Change weights in between blocks.
Hang Power Clean
Bar Rows
Working time will decrease, the rest will increase, and weights will slowly get heavier with each block, if form and mobility allows.
Coach’s Note: An EMOM type workout with a mix of a barbell movement and skill. These workouts will get tricky. Be smart with the weight jumps, do the bar rows as controlled and strict as possible and make sure you are getting your chest to touch the bar (bend knees if necessary). Remember it is about quality reps during the work time, not as many reps as possible. ONCE YOU REACH YOUR MOBILITY LIMIT THEN STOP ADDING WEIGHTS.
B) 10 mins AMRAP Sprinter
8 Hang Power Clean & Press (40/30kg)
10 Push Ups (apply balance theory)
12 Down Ups
Rest as Required after every round
Coach’s Note: This is a sprint, as quick as you can. Rest as required and go again. If not comfortable with the barbell for the hang power clean, use 2 DBs instead.
Wednesday 3rd August
DON’T FORGET YOU GET A CREDIT IF YOU BRING A BUDDY WITH YOU,
JUST LET US KNOW IF YOU REFER A FRIEND
BIG WEDNESDAY
PARTNER WORKOUT
Warmup
2mins on the Erg
Then
13mins of Mobility, Gear Setup and Movement Prep
10 x Dislocates
10 x Good Mornings
Then 3 Rds
5 x Empty BB Strict Press
5 x KB Half Swings
5 x KB Sumo Deadlift High Pull
5 x Strict Anchored Sit Ups
Then
A) 9mins – both partners working at the same time
P1 – completes
2 RDs: 7 x BB Strict Press (challenging weight)
7 x KB Sumo Deadlift High Pull (32/ 24kg)
while
P2 – completes
Max Calories on Erg (damper 7-10)
Score = total calories between both partners
Rest 2 minutes
Then
B) 90seconds Anchored Sit Ups – coach’s call
Rest 2 minutes
C) 10min AMRAP – both partners working at the same time
Buy In – Both Partners complete 60 Air Squats – Synchronised!!
Then
P1 – 15 KB Half Swings (24/ 16kg) go heavier than usual
P2 – Max Burpees
Score – total burpees accumulated between both partners. Record score on WB.
Thursday 11TH August
DON’T FORGET YOU GET A CREDIT IF YOU BRING A BUDDY WITH YOU,
JUST LET US KNOW IF YOU REFER A FRIEND
CROSSFIT
Warmup
2mins on the Erg
Then
15mins of:
Mobility and Skills
Crucifix Stretch
Ball in the hip flexor
Shoulders and Glute activation w/ Thera Band
Then
Gear Setup and Movement Prep
5 Strict Shoulder Press
10 DB Walking Lunges
6 DB Overhead Squats
A) 3 Blocks – For Quality Reps (on timer website)
2 Rounds Per Block
50secs DB Walking Lunges
15secs Turnover
25secs Strict BB Shoulder Press
15secs Turnover
After every 2 rounds you will get time to change weights.
Coach’s Note – Walking lunges in the gym might be a bit chaotic, walk across the gym from rig to rig. Alternating between lunges and strict press. As usual the time decreases as the rounds progress, and you can add weight every 2 rds. Go to push presses if your shoulders fatigue.
B) Tabata Workout
8 Rds – 20 secs work, 10 secs rest (28rds on clock)
Pull Ups (strict/ kipping/ banded/ RRs)
1min rest
DB Hang Power Clean & Push Press (15/10kg x 2)
1min rest
Down Ups
Coach’s Note: You will do 8 rds of pull ups, then 8 rds of HPC&PP and finish with 8 rds of down ups. Choose a pulling option and keep the form tight and tidy. If you are practicing and building up your kipping pull ups, do them for the workout.
Challenge on the down ups is to hit a good number in the first round and hold it across the 8 rounds, this will burn the quads.
Thursday 11TH August
DON’T FORGET YOU GET A CREDIT IF YOU BRING A BUDDY WITH YOU,
JUST LET US KNOW IF YOU REFER A FRIEND
EVOLVE
Warmup
2mins on the Erg
Then
15mins of:
General Warmup
Mobility and Skills
Ball in hip flexor
Coach stretch
Thera band warmup by coach
Then
Gear Setup and Movement Prep
3 rounds:
5 Back Squats (add weight in warm up)
15 sec Lean Back Hold
5 KB Swings
A) 10mins for Quality Reps (on timer website)
5 Rounds:
30 secs Back Squats
20 secs Turnover
30 secs Dolly Knee Tucks
40 secs Rest
After every round you will get time to change weights.
Coach’s Note – a good combo to challenge your core. Keep the back squats slow and controlled, getting full depth every rep. Keep your chest up and weight in your heels. Slow and controlled with the Dolly Knee Tucks, they will burn quickly. Do them as slowly as possible. Share dollies between two if necessary.
B) 4 Rounds:
3mins Per Round
16/13 Cals Bike, 14/11 Cals Row, 12/9 Cals Ski
14 KB Swings (24/16kg)
12 Down Ups
Rest for the remainder of the time
8 Down ups in last 30secs of Round 4!
Friday 12TH August
DON’T FORGET YOU GET A CREDIT IF YOU BRING A BUDDY WITH YOU,
JUST LET US KNOW IF YOU REFER A FRIEND
CROSSFIT
Warmup
2mins on the Erg
Then grab a skipping rope
Then
15mins of:
Warmup
Roll the calves
Roll the lats
Skipping/ Double Under Practice*
*Pick a Progression
- Single Skips
- One Handed Side Double Unders
- Single, single, single, Double Under
Gear Setup and Movement Prep
Set up Kipping Option and Practice:
Scap Pull Up
or
Slow controlled Kipping
or
Banded Kipping
or
Toes to Imaginary Bar
or
Toes to Bar
A) 6 Rounds For Quality Reps
20secs Kipping Progression
20secs Turnover
50secs Double Under Progression
20secs Turnover
Coach’s Note: Pick a kipping option that is challenging to you (your coach will help you pick which one). Keep the double unders slow and controlled (as mad as that sounds). Repeat the basics and get the timing right.
- B) “Shuttle to Overhead” obodo style
2022 CF Games (on timer website)
0:00-2:00 (2 minutes)
Bike Male – 700m Female – 600m
Row Male – 400m Female – 350m
Ski Male – 400m Female – 350m
Then Max Power Clean & Push Press (50/35kg)
1min Rest
3:00-6:00 (3 minutes)
Bike Male – 900m Female – 750m
Row Male – 500m Female – 400m
Ski Male – 500m Female – 400m
Then Max Power Clean & Push Press (50/35kg)
2mins Rest
8:00-12:00 (4 minutes)
Bike Male – 1100m Female – 1000m
Row Male – 600m Female – 500m
Ski Male – 600m Female – 500m
Then 6 x Power Clean & Push Press (50/35kg)
And Max KB Swings (24/16kg)
Friday 12TH August
DON’T FORGET YOU GET A CREDIT IF YOU BRING A BUDDY WITH YOU,
JUST LET US KNOW IF YOU REFER A FRIEND
EVOLVE
Warmup
2mins on the Erg
Then
15mins of:
General Warm Up – coach’s call
Warmup
Roll the lats
Roll the quads
Roll the calves
Gear Setup and Movement Prep
3 Rounds:
5 Wall Balls
5 Pull Ups
5 Push Ups
Kipping Practice
A) Tabata Push Ups (apply Balance Theory)
8 rounds – 20 secs Push Ups : 10 secs Rest
B) 3 Rounds:
6mins Per Round
12 – 10 – 8 – 6
Wall Balls (9/6kg)
Pull Ups (apply Balance Theory)
Anchored Sit Ups
In the remaining time, get as many calories as you can on your erg (D3-7)
90 secs Rest
Coach’s Note: This will have the heart rate up quickly. Try not to hit it hard from the outset, keep a steady pace and control your reps. Your challenge is to beat your distance every round – push hard!
Saturday 13th August
Team Workout Saturday
Warmup
2mins on the Erg
Then
12min of:
General Warm Up – coach lead
Gear Setup and Movement Prep
Push Up Set up & Practice
Then 3 rounds:
3 Bar Rows
3 Devil Press
3 Thrusters
3 Box Jumps/ Step Ups
26mins – Partner Workout
One Person Working – One Person Resting
- Complete 12 Rounds as Fast as Possible
15/12 Cals Bike – 14/11 Cals Row – 12/10 Cals Ski
Swap every round so one person is working each time.
Complete each round as fast as possible.
Rest As Required
- Chipper
One Person Working – One Person Resting
Break Up the Reps Between You
10 Devil Presses 10/5kg (DB x2)
60 Bar Rows (make them challenging)
30 Thrusters 10/5kg (DB x2)
60 Push Ups (apply Balance Theory – upscale with HSPU)
10 Devil Presses 10/5kg (DB x2)
60 Box Jumps/ Step Ups 24/20”
30 Thrusters 10/5kg (DB x2)
60 Burpees
Then
In the remaining time
Max Hollow Hold
Or
Max Rig Hold
Coach’s Note: a lot going on here. Something for everyone!
The calories will be very gassy. Catch your breath before you start the chipper.
Keep the reps short so you and your partner aren’t getting too much rest but have a quick turnover and get through the reps at a good, steady pace. Communication is needed big time on this one.
If there is time remaining on the clock pick a Hold Challenge (core or grip) and try your best.
HAVE A GREAT WEEKEND !!