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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.
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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:
SWIMMINGENDURANCE / AEROBICMOBILITY / BODY-FIX |
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METABOLIC CONDITIONINGSTRONGMANBODYBUILDING |
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RYAN MILLER (recovering from a bROken back & loosing 23kgs)
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Sam bell (Running A 1:32:02 Half MARATHON & DEADLIFTING 260kgs in the same month)
NICOLE STOWERS (Chasing goals as an individual athlete & ENJOYING THE JOURNEY)
sam kemp (Completing the MIKO triangle)
GEORGIA MAY (Improving her open placement by over 37,000 spots)
COREY CAllaghan (COMPETING AT SANCTIONALs for the 1st time)
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- 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)
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- CrossFit Competitor's Programming NZD $20 / Weekly
- Check out a Sample Week of Competitor's Programming below.
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SAMPLE WEEK OF TRAINING
This is a Programme that connects Elite level CrossFit athletes in the class with regular class members. The nuts and bolts of the workload should be completed as a group in the class and then the separation for Accessory and or additional work will occur after the completion of the class.
The OAW stands for Optional Accessory Work and this is not for the competitors but for the class members. It is a diluted version and variations connecting some dots between the two styles of additional work.
The end goal is to bring the “GPP” General population members up to that standard of the competitive athletes. Most importantly keeping a united community with no division or segregation and an energetic training environment. On Saturday’s, competitors train seperate to class to keep consistency and a high standard of training. This also allows for an awesome training environment where more athletes can cross training times.
Be sure to tag @64trainingsystems and use the hashtags #Battleready #64Army
The OAW stands for Optional Accessory Work and this is not for the competitors but for the class members. It is a diluted version and variations connecting some dots between the two styles of additional work.
The end goal is to bring the “GPP” General population members up to that standard of the competitive athletes. Most importantly keeping a united community with no division or segregation and an energetic training environment. On Saturday’s, competitors train seperate to class to keep consistency and a high standard of training. This also allows for an awesome training environment where more athletes can cross training times.
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
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
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
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.
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
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."