Blog

Affiliate Program 06/11/2017

Monday AMRAP 12 30-20-10 Alt DB Snatch@22.5/15kg T2B Alt DB Overhead Step Out Lunge@22.5/15kg Double-unders   Rest 8minutes   In Pairs For Time: 10 Rounds in Total Partner 1 Rows 250/200m Partner 2 Runs 5x20m Shuttles Score = Time Tuesday Work up to a heavy 1RM Front Squat:   5X3 Clean@80/90% of 1RM Clean (Not… Read more »

Affiliate Program 30/10/2017

Monday For Time: 50 Calorie Row 40 STOH@60/40kg 30 T2B 20 Over Box Burpee 10 Ring Muscle-ups Score = Time Tuesday Work up to a heavy 1RM Back Squat:   5X3 Hang Snatch@80/90% of 1RM Snatch (Rest 2minutes between sets)   5X5 Snatch Grip Deadlift@100% of 1RM Snatch (Rest 2minutes between sets) Wednesday 8 AMRAP 6… Read more »

Affiliate Program 23/10/2017

Monday For Time: 5 Rounds 20 Alt DB Snatch@22.5/15kg 15 Wallballs@9/6kg 10 C2B Pull-Ups Score = Time Tuesday 20 Minutes to work up to a weightlifting total: Snatch Clean & Jerk   5X5 Behind Neck Snatch Grip Push Press (Rest 2minutes between sets)   Extra Credit: 5X4 Back Squat@80% (Rest 2minutes between sets) Wednesday 8… Read more »

Affiliate Program 16/10/2017

Monday 8 AMRAP 500m Row 12 Burpees 12 KB Snatch@24/16kg Score = Reps   (Rest 5minutes)   8 AMRAP 50 Double-Unders 12 Over Box Jumps@24/20″ 12 Wallballs@9/6kg Score = Reps Tuesday European Championships “17.3” Wednesday For Time: 21-15-9 Pistols T2B Score = Time   Rest 10minutes   For Time: 21-15-9 HSPU’s Box Jumps@24/20″ Score =… Read more »

Affiliate Program 09/10/2017

Monday 15-12-9 Power Clean@70/50kg Front Squat@70/50kg   (Rest 10minutes)   15-12-9 STOH Double-unders 50-50-50 Tuesday European Championships “17.2” Wednesday For Time: 5 Rounds 250/200m Row 6 Thrusters@60/40kg 24 Wallballs@9/6kg Score = Time Thursday PART A 20 Minutes Work up to heavy 1 Clean + 1 Hang Clean   PART B 12 EMOM 1 – 2… Read more »

Affiliate Program 02/10/2017

Monday 30 EMOM 1 – 15/12 Calorie Row 2 – 12 Down-ups 3 – 12 Slamballs@35/20lbs 4 – 12 Pull-ups 5 – 12 DB Push Press@22.5/15kg 6 – 15/12 Calorie Assault Bike Tuesday European Championships “17.1”   Wednesday For Time: 5 Rounds 20 Calorie Row 15 Burpees 10 DB Push Press@22.5/15kg 5 Bar Muscle-ups Score… Read more »

Affiliate Program 25/09/2017

Monday Pairs Relay 20 AMRAP Row 250/200m 10 DB Cluster@22.5/15kg 7 Burpees Score = Reps Tuesday For Time: 5 Rounds 5 Power Clean@70/50kg 5 Cleans@70/50kg 5 Front Squats @70/50kg 5  Push Press@70/50kg Score = Time (12minute time cap)   Clean Grip Deadlift 5X5@100% OF 1RM Clean (Rest 2minutes between sets) Wednesday RE-TEST “Bergeron Beep Test” EMOM… Read more »

Affiliate Program 18/09/2017

Monday FOR THOSE WHO PARTICIPATED IN THE COMP, I ENCOURAGE YOU TO USE THIS SESSION AS ACTIVE RECOVERY BY SCALING THE REPS BACK. PLEASE ASK A COACH FOR HELP WITH THIS! 30 EMOM 1 – 20/15 Calorie Row 2 – 20/15 Calorie Ski Erg 3 – Rest 4 – 20/15 Calorie Assault Bike 5 – 20… Read more »

Affiliate Program 11/09/2017

Monday For Time: 21-15-12-9-6-3 DB Push Press@22.5/15kg 0r 20/16kg KB C2B Pull-Ups Score = Time   Rest 10minutes    For Time: 3-6-9-12-15-21 Calorie Row Burpees Score = Time Tuesday 20 Minutes Snatch drills   12 EMOM 1 – 1 Snatch + 1 Hang Snatch 2 – 12 Goblet Lunge@32/24kg   6 Rounds For Time 12… Read more »

The Athlete Program

Scott Panchik - The Athletr Program - CrossFit Colchester

Launched in February 2017, The Athlete Program is taking the world of CrossFit training programs by storm.   Designed by CrossFit Games Athlete, Scott Panchik, the program is designed to improve all aspects of fitness disciplines including strength, weightlifting, gymnastics, skill, and endurance work. Despite its relatively short shelf life, so far there are already over 150 CrossFitters… Read more »