Weekly Program


The reps in our back squat will decrease slightly from last week with sets of 5 going down to sets of 3 and the following format 5-5-3-3-3.

Your heaviest set of 5 should be heavier than your heaviest set of 5 from last week. Be conservative on your first set of 3 reps and then try to push up the weight from there. Remember you don’t need to have huge jumps between sets. 5kgs is a good number to shoot for, or 10kgs max.

If you are doing sets of 10 or 8, just carry on from last week and try to go slightly heavier, but no more than 2.5kgs per set heaver than the last session.

Monday’s metcon is a ladder of the following movements with a 12 minute timecap:

  • 20 calorie row
  • 10 squat cleans
  • 18 calorie row
  • 8 squat cleans
  • 16 calorie row
  • 6 squat cleans
  • 14 calorie row
  • 4 squat cleans
  • 12 calorie row
  • 2 squat cleans



On Tuesday we will be working on gymnastics, underpinned by building a solid kip which can then be used for pull ups, chest to bar pull ups, muscle-ups and toes to bar.

One of the foundational points for a proper kip is a good grip on the bar.  We have all taken the skin off our hands doing pull ups and it is not a pleasant experience! A good grip limits the amount of friction of the hands against the bar and helps to prevent tears.

Take a look at the video below for some tips on taking the proper grip.

Tuesday’s metcon is a ladder like Monday, but of squat snatches and dips. The reps go from 7 down to 1, but before each set you must complete 5 pull ups. The goal is to finish in the 8-10 minute range.


The deadlift on Wednesday follows the same protocol as the squat on Monday. As a result the strategy should be the same and try to go heavier than last week.

This will be followed by bodybuilding work and the same 2 AMRAPs which we performed last week.


We are back to gymnastics movements on Thursday with a focus on the core with L-sits, hollow holds, superman and l-sit lift over.

The metcon is as follows with a 22 minutes timecap:

  • 40 wall balls
  • 30 dumbbell snatches
  • 20 medicine ball step ups
  • 35 wall balls
  • 25 dumbbell snatches
  • 15 medicine ball step ups
  • 30 wall balls
  • 20 dumbbell snatches
  • 10 medicine ball step ups
  • 25 wall balls
  • 15 dumbbell snatches
  • 5 medicine ball step ups



The power clean and push jerk progresses from last week to a 12 minute EMOM.

The transition from the power clean to the push jerk is important, particularly the grip on the bar. Ideally, depending on mobility, you should have a full grip on the bar in the push jerk. That means if you catch your clean with the hands open, you need to transition to a full grip for the jerk. This is a skill that must be practised and developed, but vital if you want to really improve these movements. Take a look at the video below for how to do this.

Friday’s metcon is 5 rounds with a rest of 90 secondes between each round of:

  • 6 power clean and push jerks
  • 10 over the bar burpees



Month of March

Level Method

The Level Method will be part of the March programming, if you’re not sure how it works, check out the article here.


Mobility & Breathing seminar

Learn to breathe better by working on your mobility with simple and effective breathing exercises to be applied before/during/after training. This seminar will be given by Pauline Provost at 1227. More information here.


Teams of Two Competition

Our first competition of the year for the Crossfit GVA community will take place on March 15th at 1227. It will be in teams of two, 100% female, male or mixed. More info here.