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TAKE IT TO THE NEXT LEVEL

MORE THAN JUST ONLINE PROGRAMMING. WE ARE A COMMUNITY THAT CARES.

Get ready to crush your goals. We have designed and developed a program that will challenge you and take you to the next level. Whether that be competing at Sanctioned Events around the World or local competition. We will make every minute of your training count, so you are working in the most efficient way. With multiple national level champions and representatives in Weightlifting, Track & Field, Powerlifting, Rugby and most importantly CrossFit we have a large portfolio of proven results and take the best of each and morph it into one CrossFit program.

IT TAKES AN ARMY.

Just like how Professional Rugby and Football players have multiple coaches, we believe so should every CrossFit athlete. With an army of specialists, you'll be getting the best programming for every aspect of your fitness training with specialists in:

SWIMMING

ENDURANCE / AEROBIC

MOBILITY / BODY-FIX

WEIGHTLIFTING 

GYMNASTICS

PRE-HABILITATION

METABOLIC CONDITIONING

STRONGMAN

BODYBUILDING

SEE WHAT OUR ATHLETES HAVE TO SAY ABOUT US BELOW.

RYAN MILLER (recovering from a bROken back & loosing 23kgs)
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MARNIE SYKES (Going head to head with sam briggs at australian crossfit champs)
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Sam bell (Running A 1:32:02 Half MARATHON & DEADLIFTING 260kgs in the same month)
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NICOLE STOWERS (Chasing goals as an individual athlete & ENJOYING THE JOURNEY)
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sam kemp (Completing the MIKO triangle)
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GEORGIA MAY (Improving her open placement by over 37,000 spots)
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COREY CAllaghan (COMPETING AT SANCTIONALs for the 1st time)
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YOUR SPECIAL OFFER. ONE WEEK FREE PROGRAMMING WITH NO COMMITMENTS

WHAT'S INCLUDED:
  • Weekly subscription with No Commitment
  • Access to the online 64 Training System Community
  • Explanations of the current training cycle
  • 7 days per week of programming with 3-6 training pieces per day, scalable for all levels
  • Descriptions with the intended stimulus of each training piece
  • Daily Warm-ups, Primers and Mobility recommendations
  • Structured Strength and Gymnastics work, Designed to Maximise Strength, Gymnastics, and overall work capacity
  • FREE Access to all additional Competitors Programming (additional 9-12 pieces per week for competitors)
  • 2 Programmed Swimming Pieces per week
  • CrossFit Competitor's Programming NZD $20 / Weekly
  • ​Check out a Sample Week of Competitor's Programming below.

CLAIM YOUR FREE ONE WEEK NOW! 

SAMPLE WEEK OF TRAINING

Programme Design
Our training programme is designed to be Battle Ready at all times of the year. You will be primed for any competition at any given time. The CrossFit open is still a major focus and should very much be looked at as a big target to test your yearly development of fitness.  
Be sure to tag @64trainingsystems and use the hashtags  #BattleReady #64Army
​​MONDAY
Olympic Lifting:
1) Snatch Primer
Snatch balance + OHS - EMOM 3x3+3
*Light weight

2) Snatch Waves - 3 Rds EMOM
1) 3@74%
2) 2@77%

3) 1@80%
Rest 1:00
*Must change your own plate b/t sets. Reset each rep

Metcon:
For Time:
21-18-15-12-9-6-3
OHS @50/35kg
BFB
Time Cap 14:00
*Choose a weight that will be manageable in 3 sets or less per round. Scaling can be load on the barbell or taking out the entire set of 21 reps. You may also change the OHS to a Front squat variation.

OAW:
3x5-10 butterfly pull up/kipping pull up/banded pull up 

EMOM x 12mins:
Speed Back squats 1 1⁄4 - x2 @55% of 1RM back squat.

Intervals:
3 Rounds
100m farmers carry @50% BW
21 GHDSU
15 ring dips (Add a DB too feet if too easy)
Rest 1:30 after each set

*Push the pace on the farmers carry. Percentage is for total combined weight across both hands

Extra Ammunition:
After completing the class work load choose 1 of the following based on perceived weakness -
1) 4 Rds
8 bench press @78%
8 Sandbag OTS @70/50 *Transition straight from the bench immediately into the sandbag. Rest as needed after each sets

2) Run 800m Assault Runner
Row 1200m
Run 800m Assault runner 
Row 500m 
​
​TUESDAY
Olympic Lifting:
1) Clean and jerk primer
Muscle clean + Tall clean + Split jerk - EMOM
4x2+2+2
*upto 30% of 1RM C&J


2) Clean and Jerk Waves 3 Rds EMOM
1) 3 @69%
2) 2 @72%

3) 1 @75%
Rest 1:00
*Must change your own plate b/t sets. Reset each rep


Metcon:
5RFT
15 Push Jerk @60/40kg
15 TTB
Time Cap 9:00
*Scale to the rep scheme 10/10. You may decrease the loading on the barbell and change the TTB to Hanging Knee Raises or Abmat sit- ups


Intervals:
4 Rds
35 DU

6 DB devils press 35 DU
6 DB devils press 35 DU

Rest 1:30

Extra Ammunition:
This is an optional piece after completing pieces The class workload

Midline:
20-18-16-14-12-10
Back extensions
:30 Heavy sandbag/deadball hold after each set 
​WEDNESDAY

Skill Day:
Gymnastic progressions SL Squat Skill:
1 Round
5 SL Eccentric Box Squat/Side @ 30X1
*Tempo is :3 down, no pause, explode up, :1 rest at top.

3 Way Ankle Stretch x 10/Each Direction
Stand against the wall with back foot a large step away from the wall. Drive front leg 10 x forward, across your body and away from the body. This will prime the back foot planted ankle.
6-10 perfect ring swings
6-10 banded ring muscle transition
from hollow position on the floor

EMOM X 12mins:
1) 12-20 alt Pistols (Weighted if too easy)
2) 3-6 RMU


Skill work:
1-2 sets
5 Seated Foot Lock
3-5 Toes to Rope
3-5 Rope Pull Ups/Side
10 alt hand lifts/shoulder taps/hip taps (upside down)


EMOM X 12mins:
1) 2) 2-3 short rope climbs (or two legless pulls then complete rest of rope climb)
2) 10-15m HSW OR 2-3 Wall Walks


OAW:
3x10-15 GHD sit-up OR V-ups Rest as needed 

SWIMMING:
Approx. 1200m

Warm up
100m Choice, mix it up
50m Kick
100m Choice

Testing
Primer
2 Rounds
25m Free
10 Air Squats
8 Pushups
25m Free

For Time
100m Free
40 Air Squats
50m Kick
40 Pushups
100m Free

Active Rest
In 25s/50s
Take around 150-250m active recovery. Mix up strokes, walk if needed.

Testing
For Time
3x25m Free
*Rest 2-3mins between each

Extra Ammunition
4x100m Kick​
​THURSDAY
Threshold with Max Efforts:
6 Rounds
4:00 on 2:00 off

Metcon 1)
16 DB thrusters @22.5/15kg
12 C2B
6 DB BBSO @24/20”
*max cal AAB/Rower in remaining time

Metcon 2)
30 Wall Ball @12/9kg
30 HSPU
*max cal AAB/Rower in remaining time.
Alternate between the two metcons for 6 rounds.
It will be a first in first serve basis, anyone left over will do max effort burpees. You can also choose to just start off max effort burpees or swap with a mate.

OAW:
Filly Carry - 4x50m each side
Rest as needed

​Extra Ammunition:
1) 2 Rounds for completion
Row 750m
40m facing sled drag @BW
2 pegboards

2) 3 giant sets
10 BB bent row
5 single arm KB hang clean and jerk each side
10 Strict TTB
​FRIDAY
EMO3M x 15MINS:
Back squat - 5x5 @90% of 5RM

Metcon:
5 RFT
400m run
20m walking lunge *regional style
Time Cap 20:00

Scale Metcon:
3-5 rounds
200/400m run
20m DB FR walking lunge
10-15 push ups

*1 DB in the front rack position and the opposite locked out overhead. Change to opposite sides on the return walk. Use the nearest KB if no more DB’s.

Allow the females an opportunity first to grab the 15kg DB’s before the males go in and grab them.

Extra Ammunition:
Yoke walk
4 Rds
15m AHAP
Straight into…
2 legless rope climbs + 2 rope climbs
Rest as needed b/t sets
You may use a regular barbell loaded if you do not have a yoke.
​SATURDAY
​Warm up:
3 rounds 4 quality
10 triple unders
10 cal ski erg
10 DB thrusters (light)

Olympic Lifting:
Primer:
1) Snatch high pull with foot lock - 4x3 @35% of 1RM snatch

2) Power clean and jerk cycling -
5 Rds
:30 on 1:30 off
ME @50%
*Must be touch and go

Metcon 1)
Teams of 2
2 RFT
60 cal row
30 power snatch @80/55kg

Metcon 2)
For Time:
100 alt DB snatches @30/22.5kg
EMOM = 5 triple unders

Extra Ammunition:
OH alternating lunge
4x12 @50-55% of 1RM push press
​*Rest as needed b/t sets
ME paralette HSPU after each set @8/6” deficit
Rest as needed b/t sets

IT'S TIME TO JOIN THE MOVEMENT

"It is never too late to be what you might have been."

- GEORGE ELLIOT

© 2019 64 TRAINING SYSTEMS 
PROGRAMMING FOR COMPETITIVE ATHLETES.

  • Home
  • Our Training Programs
    • CrossFit >
      • CrossFit Competitor
      • Intermediate CrossFit
      • Masters CrossFit
    • Affiliate Programming
    • Engine Program
    • Olympic Lifting
    • Powerlifting
    • 6 Week Back Squat Cycle FREE
    • 6 Week Mixed Squat Cycle 2
  • Nutrition
    • CGN Nutrition
    • MealM8
  • AT HOME/HOLIDAY WORKOUTS
    • Recovery Protocol
    • 20 HERO WODS
  • About
    • Contact Us