Weekly overview 17.08-23.08
Monday starts with front squats in the strength session before we move into rope climbs and air squats. It’s a great opportunity to build lower-body strength while improving your rope-climbing technique and efficiency.
Tuesday gives you another chance to prepare for our August Monthly Challenge with rowing and bench press. Try to use the same bench weight you’ve chosen for the challenge to build familiarity and confidence ahead of the final 2-Minute Bench Press Test on 31 August.
Wednesday brings the classic CrossFit benchmark workout, Isabel, followed by heavier snatch work under fatigue. Your heart rate will already be high when you return to the barbell, so focus on staying composed, maintaining strong positions and moving efficiently when things become uncomfortable.
Thursday’s skill work focuses on double-unders. You’ll have eight opportunities to practise your rhythm and efficiency while working through burpees and toes-to-bar. Stay relaxed on the rope and use the built-in rest periods to reset before pushing again.
Friday brings a heavy, high-skill workout featuring muscle-ups and deadlifts. Focus on quality movement, choose sensible scaling options, and avoid sacrificing technique for speed. We’ll finish with a post-workout deadlift max, giving you another opportunity to test your strength and potentially set a new PB.
On Saturday, we’ll push the pace in a partner workout featuring running, wall balls, and box jump-overs.
There are plenty of opportunities to push your training forward this week, but smart pacing and good movement will make all the difference. Keep recognising your progress—whether it’s a faster Isabel time, more consistent double-unders, improved gymnastics, or a new deadlift PB. These are the moments that make all your hard work worthwhile.
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Today's session combines a heavy, sub-max front squat with a steady-paced conditioning piece centered around rope climbs. The front squat should finish with a quality heavy double, while the workout rewards athletes who move continuously through the air squats and maintain efficient rope climb technique as fatigue builds.
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Today's workout is a GRIND that takes athletes through a full 5k row, stopping every 3:00 (including 0:00) for 10 bench presses. This is the first 5k row we've programmed all summer, and for plenty of athletes it will be the first one they've ever done. Every extra 3:00 on the rower adds another 10 bench press, so we want even splits and a load that athletes can press for 10 smooth reps every single round.
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Today's session is all about moving a barbell fast. Isabel should feel like a true sprint, with athletes choosing a weight they can cycle confidently while managing fatigue and minimizing missed reps. The goal is to maintain an aggressive pace from the first rep to the last, finishing inside the intended 5:00-7:00 (8:00 hard cap) range for most athletes. The hard cap gives a mandatory 2:00 rest before shifting gears and hitting 1 power snatch every :30. We've used this format before with Grace, and it gives athletes the opportunity to handle heavier loading after a benchmark once they've had time to recover. The focus now changes from speed to quality, with every lift looking strong and technically sound.
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Today's session is a repeatable gymnastics conditioning test built around jump rope efficiency, fast burpees to bar, and sustainable toes-to-bar sets. Athletes should aim to complete every interval in under 2:00, using the one-minute rest to control their breathing and reset their grip. This will be a tough timeframe for anybody, so scaling and rep adjustments are strongly encouraged to finish within. The first two sets should establish the pace for the day rather than becoming all-out efforts that cannot be repeated.
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TToday is a high-skill, heavy-loading test that pairs ring muscle ups with a challenging deadlift, and then we finish with our deadlift strength session, ending with three heavy singles after the workout. We want to have the workout first today since the skill and grip demands are high. The workout is designed to be FAST, with an 8:00 time cap, meaning athletes should move aggressively from the start and avoid long breaks between movements. Grip management and planned sets will determine whether athletes maintain momentum or lose significant time between stations.
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This workout is all about finding a steady rhythm with your partner. Avoid sprinting early. Start at a moderate intensity, and then settle into a challenging pace. Athletes should leave feeling like they could have pushed harder early, but finished stronger because of good pacing.
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TBC