Weekly Program

The back squat continues on Monday and we are adding 1 extra set from last week. The weight should increase from set to set. The built in progression is the extra set so if you can do the same weight as last week, plus one extra set you will have reached the objective of the session. Check out the below video from Pauline on the correct tempo for the back squat as well as some great drills to prepare your joints for a heavy squat session.

Monday’s metcon is 3 rounds of:

  • 25 step ups
  • 10 chest to bar pull ups
  • 18 overhead squats

Rest 90 seconds 16 minute timecap

Last week it was a 30 minute AMRAP.

This week it’s a metcon with a 35 minute timecap featuring: 4 rounds:

  • 30 wall balls
  • 30 dummbell lunges
  • 15 push ups
  • 5 strict toes to bar
  • 20 second l-sit

The EMOM of muscle snatches increases from 10 to 12 minutes this week with a slight change in format. This week the goal is to hit 2 muscle snatches plus 2 power snatches every minute.

The mecon is a 16 minute AMRAP of:

  • 21 double unders
  • 12 thrusters
  • 4 handstand push ups

Last week we worked on a max set of kipping pull ups. This week we are going to hit some sub-maximal sets to practice the movement. A good kip is the foundation for pull ups, chest to bar pull ups, toes to bar and muscle-ups. Practicing kipping often gets overlooked for “sexier” exercises like banded pull ups, but this is a mistake! Master the kip and you will master the pull up faster. Take a look at the video below for some more great tips from Pauline on how to correctly perform this movement.

Thursday’s metcon is the same as last week, but with 1 extra movement thrown in: 3 rounds of 30 seconds on/30 seconds off:

  • Burpees
  • Rowing
  • Assault Bike
  • Ski erg
  • Double unders


We are finishing the week with our general strength building exercises. It’s the same format as last week, but each AMRAP increases from 7 to 9 minutes.

AMRAP 9 minutes:

  • 5-8 pike push ups
  • 5-8 strict pull ups

AMRAP 9 minutes:

  • 5-8 glute bridge flyes
  • 5-8 bent over reverse flyes

AMRAP 9 minutes:

  • 5-8 see saw press
  • 5-8 upright row

Here is another reminder of some of these movements if you missed last week’s session.


21.12.19: Xmas Vide dressing + Charity 
Do you have too many CrossFit clothes and don’t know what to do with them? Come and sell them at the box on Saturday 21.12, the day of our Christmas party. Low prices, a good vibe and a touch of solidarity because everything that is not sold will be donated to a charity. Whether you want to sell, buy or just say hello, we are waiting for you on Saturday 21.12 from 16h to 19h at 1227. We will only accept clean and in good condition clothing / Sneakers & CrossFit Accessories. 

21.12.19: Xmas Party
Book your Saturday evening on December 21 to celebrate the end of the year together. Let’s meet at the HDiner from 7:30 pm to drink and eat. Fee of CHF 25.- per person (tapas). To be able to anticipate the number of people, please confirm your presence by a private message or by email: elsa@crossfitgva.com. We look forward to celebrating with you!

22.12.19: Xmas Trail at Salève
What better way to get back in shape after our Christmas Party… let’s hit the trails! Is it your first time? No problem, come try it out with us. Our member and coach Sandrine will be by your side to motivate you and lead the way. So interested? If yes, you just need to sign up by email. More info here.

27.12.19: Post-Xmas Food Coma WOD + Drinks
Looking forward to all the overindulgence this Christmas but will be missing our group workouts? Well CrossFit GVA has the answer… Come join us at 17:30 on the 27.12 at our 1227 box for a “Post-Xmas Food Coma WOD” + Drinks. We will have a fun WOD for all levels, followed by a drink. Sign up on Wodify & Join us!