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

  1. Single Skips
  2. One Handed Side Double Unders
  3. 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


  1. 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.

  1. 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

  1. 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

  1. 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 !!