CrossFit and Evolve Programming

  • Gym News: If you bring a buddy you get a free credit and we are selling the Lulu Lemon hoodies by the front door if you need a new fantastic hoodie for training.
  • Workout Description
  • Say hello to the person next to you
  • Any injuries or issues let me know and always we will scale to suit you. 

Saturday 1st October

Warmup

2mins on the Erg

Then

15mins of: 

General Warmup

Gear Setup and Movement Prep

Discuss Tactics

5 DB Lunges Each Leg

Setup Pullup Variation and do reps

5 DB Snatches Each Arm

A. 14min Time Cap  – You Go I Go Partner

80 DB Lunges  20/15kg (40 each leg, use 2 DBs)

70 Pullups

60 DB Snatches 20/15kg

100 Calories

Coach’s Note: Accumulate the total reps between partners, one partner working at a time. Decide on strategy with partner, break the reps any way you want to. When one person is working make sure they are moving fast

Scaling Notes: Scale the pullups with banded pullups or bar rows

 

B. Individual Workout – For Time – 9min Time Cap

18/15 Cals Bike – 16/13 Cals Row – 15/12 Cals Ski

75 Squats

25 Toes to Bar

25 Burpees

18/15 Cals Bike – 16/13 Cals Row – 15/12 Cals Ski

Coaches Note: Race against your partner to finish the workout. Scale the toes to bar correctly, apply the balance theory and do some toes to imaginary bar 

Scaling Notes: Scale the toes to bar with toes to imaginary bar or anchored weighted situps

 

 

 

 

 

 

 

 

  • Gym News: If you bring a buddy you get a free credit and we are selling the Lulu Lemon hoodies by the front door if you need a new fantastic hoodie for training.
  • Workout Description
  • Say hello to the person next to you
  • Any injuries or issues let me know and always we will scale to suit you. 

Monday 3rd October

CROSSFIT

Warmup

2mins on the Erg

Then

15mins of: 

General Warmup

Mobility 

Roll the Calves

Internal & External Hip Stretch

Couch Stretch

Gear Setup and Movement Prep

5 Back Squats

Thera Band Walks

Single Leg Glute Bridges – 5 Each Leg

Continue to Roll and Stretch 

A. 14min For Quality Reps 

3 Back Squats


Thera Band Walks and Single Leg Glute Bridges 5 Each Leg – Alternate each movement after every set

Coach’s Note: Aim is to work to a heavy 3 reps on the Back Squats. Don’t be afraid to ask for spotters if the weight gets very challenging. Thera Band Walks and single leg glute bridges will compliment the heavy Squats and keep the Glutes firing. 

 

  1. B. 10min AMRAP

    5 Pull-ups

    10 Down-ups

    15 DB Thruster 20/15kg


Coach’s note: Aim for a consistent pace in this one. Mix of a skill, full body movement and down-ups to raise the HR.

Scaling Notes: Upscale Pull-ups to Chest to Bar Pull-ups. 


  • Gym News: If you bring a buddy you get a free credit and we are selling the Lulu Lemon hoodies by the front door if you need a new fantastic hoodie for training.
  • Workout Description
  • Say hello to the person next to you
  • Any injuries or issues let me know and always we will scale to suit you. 

Monday the 3rd of October

Evolve

2mins on the Erg

Then

15mins of: 

General Warmup

Mobility 

Roll Upper Back

Internal and External Stretch for the Hips

Crucifix Stretch

Cosack Squats on the Rig – 10 each side (slow and controlled, no rig if you can)

Gear Setup and Movement Prep

Repeat for Rounds

5 Bar Rows

5 Push-ups

3 Lunges (per leg)

5 Anchor Weighted Sit-ups

5 DB Thruster

5 KB Swing

A. 25min Amrap

First Complete:

3 Rounds of

15 Push-ups

15 Ring Rows

15 Anchor Weighted Sit-ups 5/2.5kg

15 DB Lunges 20/15kg Each Leg (use 1 DB)

Then in the remaining time do as many rounds as possible of:

15 Thruster 20/15kg

10 Down-up to a Plate

20 KB Swing 20/16kg

10 Down-up to a Plate

Coach’s Note – A medium rep workout, keep a consistent pace throughout. 

Scaling Notes: Use the balance theory on the bar/ring rows – do maybe 3 to 5 kipping pull-ups then the remainder of the 15 in bar/ring rows. The idea is to practice the skill at low reps and to get used to doing them without being slowed down in the workout.
Scale the pushups with a bar if your pushups are weak. Upscale to banded ring dips if you are good at pushups. For the situps, upscale to toes to bar or toes to imaginary bar.


  • Gym News: If you bring a buddy you get a free credit and we are selling the Lulu Lemon hoodies by the front door if you need a new fantastic hoodie for training.
  • Workout Description
  • Say hello to the person next to you
  • Any injuries or issues let me know and always we will scale to suit you. 

Tuesday the 4th of October

CrossFit

Warmup

2mins on the Erg

Then

15mins of: 

General Warmup 

Mobility and Skills 

Roll the Calfs

Roll the lats

Crucifix Stretch

Overhead  Squat against Rig with stick

Number System – Hang Power Snatch

Gear Setup and Movement Prep

Repeat for Rounds

5 Hang Power Snatch or Squat Snatch

Kipping Practice

5 Lunges (per leg)

 

  • A. For Quality Reps– 12mins

7 Hang Power Snatch

Or

3 Squat Snatch

With

Kipping Progressions

Coach’s Note: If you are new to the hang power snatch, focus on higher reps with lower weight so you stay inside your mobility limit. If you are more experienced, then go for the Squat Snatch, this is a very mobility movement so don’t go too heavy as your mobility may catch you. Timing and control are paramount.

Scaling Note: Scap Pull-up, Banded Kipping, Kipping, Kipping Pull-ups, Toes to Bar. Your coach may go through progressions with you.

 

  • B. 4 Founds for Time – 12min

2min Amrap:

7 Hang Power Snatch 40/30kg

7 Jumping Lunges (per leg)

Then 1min:

Max Distance on Erg

Coach’s note:  No Rest in this one, 12min straight through. Nice mix of movements and the Erg will raise the HR. Record the distance you hit on the erg each time then try and beat it each attempt.  

Scaling note: Go to weighted lunges if the jumping ones disappear.


  • Gym News: If you bring a buddy you get a free credit and we are selling the Lulu Lemon hoodies by the front door if you need a new fantastic hoodie for training.
  • Workout Description
  • Say hello to the person next to you
  • Any injuries or issues let me know and always we will scale to suit you. 

Tuesday the 4th of October

Evolve

Warmup

2mins on the Erg

Then

15mins of: 

General Warmup 

Mobility and Skills – Longer Round

Roll the calves

Internal & External Hip Stretch

Roll the Quads

Couch Stretch

Crucifix Stretch

Gear Setup and Movement Prep

5 Overhead Squats

Lean back hold practice

3 DB Snatch (each arm)

  1. For Quality Reps –  10mins – Timer Website

5 Rounds:

30secs Overhead Squats

20secs Turnover

50secs Lean Back Holds

20secs Turnover

Coach’s Note: 5 sets in total. Working time stays the same. Rest after round 3 for 30sec then 2 rounds to finish. The overhead squat will be very tricky on mobility, so we are looking for volume more than weight.

Scaling note: If the overhead position catches your mobility or is uncomfortable, Change to Goblet or Back Squat.

 

B) 12min Cap

4 Rounds:

15 Back Squats 40/30kg

20 DB Snatch (10 each arm) 15/10kg

20/16 Cals Bike – 18/14 Cals Row – 16/13 Cals Ski


Coach’s Note: Mix of movements on this one, Cals will increase the HR. Squats will hit the lower body with DB Snatch getting both upper and lower.



  1. Gym News: If you bring a buddy you get a free credit and we are selling the Lulu Lemon hoodies by the front door if you need a new fantastic hoodie for training.
    2. Workout Description
    3. Say hello to the person next to you
    4. Any injuries or issues let me know and always we will scale to suit you. 

Wednesday the 5th of October 

BIG WEDNESDAY

Warmup

2mins on the Erg

Then

13mins of:

Coach’s General Warmup

Game – Stick Game

Gear Setup and Movement Prep

5 DB Snatches Each Arm

Banded Pushups (band at mid quad) or Banded Ring Dips Setup (band at bottom of rings)

5 KB Sumo Deadlift High Pulls

5 Overhead Squats or Goblet Squats


  • 3 Rounds For Time – 12min

    3 Rounds:

    Push-ups

    Anchor Weighted Sit-ups

    Bar Rows

    Goblet Squats

    Work 40secs Rest 20secs. 

Coach’s Note: Minute 1 Push-ups, minute 2 Sit-ups, minute 3 Bar Rows & minute 4 Goblet Squats. Repeat 3 times.

Scaling Notes – scale the pushups with a bar if your pushups are weak, if you use a band, setup the band across the rig at mid quad level. Upscale to banded ring dips if you are good at pushups. For the situps, upscale to toes to bar or toes to imaginary bar. For Bar Rows scale with banded, kipping or strict pull ups are an option. Your coach may recommend a scaling version or a balance theory for any movement. 


  • For Time – 12min Cap

18 – 15 – 12 – 9 – 6 – 3

Power Clean & Push Press 40/30kg

Down-up Bar Hop


Coach’s Note: A descending workout, get through the reps as fast as possible. Don’t let this deceive you, it will get tricky fairly quickly. Fairly Gassy workout to finish off Big Wednesday!


1. Gym News: If you bring a buddy you get a free credit and we are selling the Lulu Lemon hoodies by the front door if you need a new fantastic hoodie for training.
2. Workout Description
3. Say hello to the person next to you
4. Any injuries or issues let me know and always we will scale to suit you. 

Thursday the 6th of October

CROSSFIT

DON’T FORGET YOU GET A CREDIT IF YOU BRING A BUDDY WITH YOU. 

Warmup

2mins on the Erg

Then

15mins of: 

Warmup

 

Mobility and Skills

Dislocates

Roll the Upper Back

Crucifix Stretch

Ther Band Warm-up for Shoulders

Gear Setup and Movement Prep

Banded Leg Raise Set-up & Practice

5 DB Strict Press

3 Deadlift

Kipping Practice

  • 9 min For Quality Reps – Website Timer

Banded Leg Raise

With

DB Strict Press

*Block 1 – 2 Rounds of 30secs Max Quality Banded Leg Raise & DB Strict Press*
*Block 2 – 2 Rounds of 20secs Max Quality Banded Leg Raise & DB Strict Press*
*Block 3 – 2 Rounds of 20secs Max Quality Banded Leg Raise & DB Strict Press*

Rest between Blocks. 

Coach’s Note: An Emom type of workout with a skill put in, a new type which  will take a lot of coaching to get set-up. Encourage people to start with a challenging weight for DB Strict Press and increase the weight as the time decreases(If possible). At the beginning they’ll have more time to test themselves at a tougher version with the banded leg raise. Using a ticker band as they fatigue.

Then

  1. B) 12min Workout

5min Amrap

3 Deadlift 100/70kg

7 DB Push Press 22/17.5kg

Then

Rest 2min

Then

5min Amrap

12 DB Lunge (6 per leg)22/17.5kg

10 Down-ups

Coach’s Note: Short workouts, low reps. Push the weights a little on this one, go heavy. Won’t be very gassy, it will be more physically demanding.


1. Gym News: If you bring a buddy you get a free credit and we are selling the Lulu Lemon hoodies by the front door if you need a new fantastic hoodie for training.
2. Workout Description
3. Say hello to the person next to you
4. Any injuries or issues let me know and always we will scale to suit you.

Thursday the 6th  of October

DON’T FORGET YOU GET A CREDIT IF YOU BRING A BUDDY WITH YOU. 

Evolve 

Warmup

2mins on the Erg

Then 

15mins of:

Warmup

Mobility and Skills

General Stick Warm-up

Internal and External Stretch for the Hips

Roll the Upper Back & Lats

Crucifix

Banded Face Pull

Gear Setup and Movement Prep

5 Deadlift

Banded Pull-ups & Practice

  • 12mins For Quality Reps

    7 Deadlift

    With

    5 Neg Banded Pull-ups or Neg Bar Rows

Coach’s Note: Work to a challenging 7 on the deadlift. Don’t sacrifice form. Slow is best on the Neg Pull-ups and Bar Rows.

Then

B) 10min Cap

20/16 Cals Bike – 18/14 Cals Row – 16/13 Cals Ski

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3

Deadlift 70/40kg

Push-ups

12/10 Cals Bike – 11/9 Cals Row – 10/8 Cals Ski

Coach’s Note: Keep the Deadlift challenging. Try a tricky version of the Push-ups. See Scaling notes for options.

Scaling Note: scale the pushups with a bar if your pushups are weak, if you use a band, setup the band across the rig at mid quad level. Upscale to banded ring dips if you are good at push-ups.

 

 

  1. Gym News: If you bring a buddy you get a free credit and we are selling the Lulu Lemon hoodies by the front door if you need a new fantastic hoodie for training.
    2. Workout Description
    3. Say hello to the person next to you
    4. Any injuries or issues let me know and always we will scale to suit you. 

Friday the 7th  of October

CrossFit

Warmup

2mins on the Erg

Then 

15mins of:

General Warmup

Roll the Upper Back

Kipping

Crucifix Stretch

Thera Band for Shoulder Activation

Wall climb

Gear Setup and Movement Prep

Kipping Progressions

Wall Climb Practice

5 KB Sumo Deadlift High-pull

5 Pull-ups

5 DB Snatch each arm


  • 8mins Quality Reps on Website Timer

    4 Rounds

    Wall Climb

    With

    Toes to Bar or Toes to Imaginary Bar

    30secs Toes to Bar then 15sec turnover and 45secs Wall Climb for 4 Rounds.

    Coach’s Note: Take your time on these movements. Skill can be very taxing. Slow and Controlled as always. For Wall Climbs, close to the wall is better. For Toes to bar get your timing right. Scaling Note: Wall Climb can be Scaled with a Plank. For Toes to Bar scale to Toes to Imaginary Bar or or Anchor Weighted Sit-ups.

     

     

  1. B) 14min Amrap

    20 Sumo Deadlift High-pull

    10 Push-ups*

    12/10 Cals Bike – 11/9 Cals Row – 10/8 Cals Ski

    10 Pull-ups*

    10 DB Snatch (each arm)

    12/10 Cals Bike – 11/9 Cals Row – 10/8 Cals Ski

     

     

Coach’s Note: Longer type Amrap. Arms will blow out on this one, aiming for a consistent pace throughout will be key. Aim for 5 Rounds.
*Scaling notes: Pull-ups – scale with banded, kipping or strict pull ups are an option. Your coach may recommend a scaling version or a balance theory. Scale the pushups with a bar if your pushups are weak, if you use a band, setup the band across the rig at mid quad level. Upscale to banded ring dips if you are good at pushups.

 

 

  1. Gym News: If you bring a buddy you get a free credit and we are selling the Lulu Lemon hoodies by the front door if you need a new fantastic hoodie for training.
    2. Workout Description
    3. Say hello to the person next to you
    4. Any injuries or issues let me know and always we will scale to suit you. 

Friday the 7th  of October

Evolve

Warmup

2mins on the Erg

Then

15mins of:

General Warmup – Coach’s Call

Mobility and Skills

Crucifix stretch

Roll the Upper Back

Ball in Hip Flexor

Overhead squat against rig (slow and controlled)

Gear Setup and Movement Prep

2 Rounds

5 Push-ups

5 Ring Rows

5 Goblet Squats

5 KB Sumo Deadlift High-pull

 

A) Tabata 9mins

Push-ups

Ring Rows

20sec on, 10sec off  for 8 Rounds

60sec rest between each Tabata

Coach’s note: You will start strong with these and your arms will blow out quickly. Don’t lose the quality of the reps, slow down if you need to in order to keep the quality.

Scaling Notes: scale the pushups with a bar if your pushups are weak, if you use a band, set-up the band across the rig at mid quad level. Upscale to banded ring dips if you are good at pushups.

Everyone sticks with a challenging Ring Row for this one.

Then



B) Time TBC.

Distance Erg

30 Goblet Squats 24/18kg

Rest TBC

Distance Erg

25 Burpees

Rest TBC

Distance Erg

20 KB Sumo Deadlift High-pull 24/18kg

Coach’s note:

Scaling Notes: