Weekly Program

The new week is going to start with some weightlifting in the form of the snatch.

Monday’s metcon is 30 second intervals of:

  • Box jumps
  • Overhead squats
  • Push Press
  • Calorie Row

Upper body strength will be the focus on Tuesday in the form of dips and pull ups.

The metcon is a CrossFit named WOD (and one of Tristan’s favourites 😊), DT. We have done it before recently with dumbbells, but we will do the full version on Tuesday with the barbell. DT is 5 rounds of:

  • 12 deadlifts
  • 9 hang power cleans
  • 6 push jerks

The prescribed weights are 50kgs for women and 70kgs for men, which is pretty heavy! This workout should actually be fairly short, so we have a 10 minute timecap. That means scaling to an appropriate weight and trying to beat the timecap.

Our squat movement will shift from the back squat to the front squat in the new cycle. We are going for a 5 rep max, followed by 2 more sets at 80% of the number you hit for the 5 rep max.One of the problems we see in the front squat is the hips taking over in the bottom of the movement, rather than the legs. This results in the bar shifting forwards on the way up and makes the squat much harder.Check out the video below to identify and avoid this problem.

Wednesday’s metcon is a team WOD consisting of hang power snatches, over the bar burpees and partner medicine ball sit-ups.

Thursday will be a gymnastics day in the new cycle working on technique in the handstand and the handstand push up.

This will be followed by a metcon focused on building strength and strict movements consisting of 3 rounds of:

  • 8 bench press
  • 16 step ups
  • 8 bent over rows


  • 8 strict press
  • 10 double kettlebell lunges
  • 8 upright rows


Friday is an aerobic day consisting of 3 twelve minute AMRAPs of:

  • 12 calorie Ski
  • 10 box jumps
  • 8 hang power cleans


  • 12 calorie row
  • 10 burpees
  • 8 dumbbell thrusters


  • 12 calorie bike
  • 10 air squats
  • 8 kettlebell sumo deadlift high pulls


25.01.20: Mobility And Handstand Workshop
Join Radoslav Rangelov for a weekend in Geneva to deepen and strengthen your practice. This will be an intensive workshop focused on mobility, backbends AND handstand. More info here.

CrossFit Kids
Keep your child involved in the best way possible by registering him/her for CrossFit Kids classes given by our certified coach Fabien Audineau. More information here or by email at: kids@crossfitgva.com.

Our Purpose, Values and Principles
We wanted to start the year 2020 on a good basis by sharing our Mission Statement with you. Discover it here.