TRAINING SMART & BUILDING FOR THE FUTURE.

Get ready to crush your goals. We have designed and developed a program that will challenge you and take you to the next level. 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

"Pretty bloody excited about competing again especially after this cycle, where training has been feeling SOOOO good! I think conditioning is up my alley now!"
​-Karise Brink

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
• Intermediate CrossFit Programming NZD $20 / Weekly
• ​Check out a Sample Week of Programming below.

CLAIM YOUR FREE ONE WEEK NOW! 

SAMPLE WEEK OF TRAINING

Programme Design - Two Part cycle, 6 week per cycle - 12 Weeks Total

• Let’s do some conditioning! Intensity is the focus in this cycle. Dial back the loads if you need to so we can preserve the stimulus intended for each piece. 
• The formatting will remain the same for the initial 6 weeks as we prepare for the beginning of the CrossFit open. Once we begin the CF open the formatting will change for the latter portion of this cycle to enable the best results for the CF open.
• We will not be doing as many heavy lifting days as the ;ast cycle but we do look to maintain our strength in this block and potentially build on some volume PR’s. As always, MOVE WELL!
• This is a good chance to get good at the things that suck! There will be plenty of combinations thrown out here in this cycle and by the time any competition comes up, you will be thinking “Been there, done it”. 
• We have some cool gymnastic complex work and focus a lot on the handstand walk capacity and also variations of obstacles/slaloms. 
• Aerobic capacity remains a huge part of this cycle. Wednesday has been allocated for longer duration running as it is the middle of a hard week which is more manageable to recover from. This will also increase our lactate threshold by elevating oxygen blood flow to muscles at a faster rate clearing lactate. 
• Thanos 1.0 has been introduced and will soon become Thanos 2.0. If we have followed the programming appropriately, we all know that this was the hardest mental battle to complete each week for the last 3+ months. Your challenge in this cycle is to make this the most highest priority in the entire each week to complete. I promise you will be better for it by the end of it.
• Bodybuilding is now in the programme - This is an optional piece. However, if you want maximal gains, this would be very important and from a CrossFitters perspective ‘low stress’. Make sure the meat and vegetables remain the CrossFit portion of your sessions and the treats are left for bodybuilding. This is a good way for us to top our volume through multi planar motions, utilizing isolation exercises with specific muscle usage. It will also develop good tendon and joint health a long with isometric holds.
• Swim, swim, swim. Simple. If you want to compete - Swim!
• We will be using an RPE scale system for some exercises instead of using percentages. This will allow you to go off your bodies feeling for the day. Look to the RPE scale at the bottom of the programme to find out where your intensity for sets are when that arises. 
• All in all, there are many cool formats in this cycle and we are targeting true CrossFit - A very broad range! Whilst we are doing that, we are still keeping some staples in the diet with the development of gymnastics (always).
• If you get stuck at any point, please don’t hesitate to reach out to the team at 64TrainingSystems
• Choose your own warm up that works for you. Get the blood flow moving and go to your typical stretches you like to do. If you’re unsure, use the BodyFix in the session. They can double up as a warm up or the last thing you do as a low intensive cool down. 
• Sundays are for rest and recovery as we head into the new week with a bang! Enjoy your time recouping the body and mind. 

​
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

Be sure to tag @64trainingsystems and use the hashtags  #Battleready #64Army

​​MONDAY

Conditioning:
0:00-16:00
1a) 4 Rounds
Every 4:00 Minutes
500/440m row 
AMRAP remainder
12 wall balls @9/6kg
6 C2B 
No rest between rounds. At the beginning of each 4:00 block, head to the rower and begin the next round
Rest 8:00

24:00-32:00
1b) For Time:
Diane - 
21-15-9
Deadlifts @102.5/70kg
Handstand push ups 
Rest 3:00

35:00-41:00
1c) Alternating EMOM 
odd) 10-15 C2B
even) 12 bar facing burpees

2) Skill -
Spend 10:00 handstand walking or walking over obstacles

​3) Assault bike conditioning:
3 Rounds
50 calorie assault bike 
Rest 4:00 between rounds
Perform at around 85% intensity

4) Optional Bodybuilding:
Triset A
3 Rounds
A1) 15  Front rack quarter squat to parallel @7RPE
A2) 1:00 Dual KB front rack wall sit
A3) 3 RDL with :2 pause 2” off the floor and above knee @6RPE

Triset B
3 Rounds
B1) 5  Glute ham raise Weighted if need be
B2)  20m walking bodyweight lunge
B3) 15 Banded hamstring curls with :3 descent

Triset C
3 Rounds
C1) 20 Banded quad extensions 
C2) :12 standing straight leg hold each side (Hip flexor) 
C3) :30 pigeon hold each side

​TUESDAY

Anaerobic Conditioning:

2 Rounds
34:00 total time

1a) AMRAP 3:00
5 single arm DB hang clean and jerk L + R
10 TTB

1b) AMRAP 3:00
10m single arm overhead walking lunge
4 ring muscle ups or 8 Toe to rings

1c) AMRAP 3:00
6 single arm DB overhead squat
8 single DB box step up @24/20"

1d) AMRAP 3:00
8 alternating DB snatch 
4 burpee box jump over @24/20”

RX = DB @22.5/15kg
RX + = DB @30/22.5kg

2) Clean and Jerk - 
Every 3:00 Minutes
2x4 @70% (2 working sets)
1x4 @75% (1 working set)
2x3 @80% (2 working sets)
Reset each rep. Perform for absolute quality...

3) Extra Ammunition:
Optional accessory work:
Back Squat -
2x5 @75%
2x4 @80%

4) BodyFix:
3-4 Giant sets - 
10 goblet cossack lunges 
10 Single leg glute hip bridge each side
20 banded good mornings

​WEDNESDAY

1a) Skill:
Bar muscle ups - 
2-3 rounds of 10-15 reps

• Banded straight arm pull down
• Scap pull up 
• Arch/kip swing + air chair (knee pop)
• 5 Box transition turnover or practice beautiful bar muscle ups. We are looking for a double elbow turnover and all reps looking the same.

1b) Complex
5 Rounds: 
3 strict pull ups 
3 C2B
3 bar muscle ups
If possible, add 1 rep to the complex per round
RD 2 = 4,4,4
RD 3 = 5,5,5
RD 4 = 6,6,6
RD 5 = 7,7,7

2) Running:
@0:00
Run 1.6km
@10:00
Run 1.6km
@20:00
Run 1.6km

*We want you to have at least :90 worth of rest each round. If you aren’t or don’t think you will get the required rest time, scale your distance by 200m increments to suit your dosage.

3) BodyFix:
3-4 Giant sets
:45 Band quarter squats Band around knees)
20 inverted shoulder taps Freestanding or wall facing
3 way ankle dissociation against wall 10 reps each direction each side
​
5) Swim:
Warm up
100m Choice
50m Walk and Stretch
50m Choice

then,
200m Kick
Skill/Drills
Tumbleturns

• Streamline
• Pushoff and Rotate
• Flags to wall, No Pushoff
• Flags to Flags
• Whistleturns

Working Set
400m Swim       
2 x 200m Swim    
2 x 100m Swim
*Rest :90sec between all.

Scale:
300m Swim
2 x 100m Swim
2 x 50m Swim
*can scale further, but try to have a larger first distance with minimal breaks.

​Swimming from coach Carlin Peterson

​THURSDAY

1) Metcon:
AMRAP 13:00
55 Shoulder to overhead @52.5/35kg
55 box jump overs @24/20”
55 pull ups
55 calorie row

2) Strength:
Front Squat - 
2x5 @7RPE
1x5 @8RPE
2x4 @8.5RPE

3) Extra Ammunition: optional A, B, C
Choose 1 or 2 out of the following 3 options

A) Strict Pull up - 
5x5 adding weight to last week Or if need be use a band 

B) Ring muscle up skill work:
​2-3 Rounds of 3-5 reps
1) false grip ring rows
2) Low ring supine snap pull
3) perfect ring swings
4) :10 top of ring dip support

C) Double under capacity:
4 rounds not for time - 
60 double unders 
15 deadlifts @40% of your 1RM 
Rest as needed

4) Thanos 1.2 Compulsory
12:00 Row
Rest 3:00
12:00 Ski erg
Rest 3:00
12:00 Assault Bike
*Perform this at around 7.5-8RPE relevant to the time spent on the machines.
You should just be out of the zone where you can hold and keep a conversation

​FRIDAY

1) Metcon
EMOM x 9:00
20 double unders 
3 squat cleans @60/40kg
3-6 TTB

@9:00 every 1:30 x 6 rounds 
Continue the same format. 
Total time 18:00 - 15 rounds

Also - in this sequence, the double unders will become 35 reps in the :90 blocks

2) Snatch -
2x5 @70%
1x5 @75%
2x3 @80% 
Rest exactly 3:00 after each set. Perform each rep as an individual rep.
We want you to focus on each rep as if you were the demonstration for CrossFit.com 

3) Extra Ammunition:
Choose 1 of the following pieces based on perceived weakness:

A) 3 RFT - 
10 wall climbs overs @60”
6 bar muscle ups or 10 burpee C2B
6 deadball over the shoulder @55/35kg

B) FT:
27-21-15-9
Calorie row
Lateral burpee over the rower

​SATURDAY

1) Mobility: 
1:00-2:00 each stretch 
1) Barbell quad roll 
2) Barbell KB shoulder pendulum
3) KB calf smash
4) Band shoulder external rotation + dowel rod chicken wing each side
5) Box shoulder stretch 
6) Couch stretch

2) Workout Prep:
Not For time - 
10-8-6-4-2
Dual russian kettlebell swings @16/12kg
Deficit kipping handstand push ups @4/2” deficit
*7/5 calorie assault bike after each set

3) Strength:
Push Press - 
1x6 @7.5RPE
2x5 @8.5RPE

4a) 3 RFT -
400m run 
21 kettlebell swings @24/16kg 
3 rope climbs 

4b) 3 RFT - 
21 overhead squats @43/30kg
15 kipping ring dips

4c) 5 RFT - 
6 power snatch @60/40kg
50ft’ handstand walk 

​SunDAY

​Rest Day

IT'S TIME TO JOIN THE MOVEMENT

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

- GEORGE ELLIOT