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.

 

 

  1. 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.

 

  1. 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


  1. 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.

  1. 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)

  1. 3Min AMRAP

Partner 1 does 7 Pullups

While Partner 2 does Max Box Jumps

Then swap

Then

60s Rest

Then

  1. 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

  1. 3Min AMRAP

Partner 1 does 8 Burpees

While Partner 2 does Max DB Front Squats

  1. 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


  1. 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.

 

 

  1. 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.

 

  1. 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.

 

  1. 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


  1. 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.

 

 

  1. 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


  1. 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.

 

  1. 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.

 

  1. 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.

  1. 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.

 

  1. 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.