CrossFit Programming – August 2023

We're kicking off our new programming block refining gymnastic skills, building strength and bringing back Snatch technique with Freaks on Friday! 

Everyday, we have Peak and Base options on the programme for you to progress or scale movements to your ability. 

Check out the breakdown below: 

Monday: Lower Body Strength & Upper Push Gymnastics  

This will be a squat cycle paired with an upper body pressing movement for the main strength piece. The skill work will then alternate each week between wall walks & handstand push ups. We hope this will get you more comfortable being upside down and help them build up your squat over the next 8 weeks. 

 
Tuesday: Upper Body Strength & Upper Pulling Gymnastics  

We will pair our Bench press with some pulling work for our main strength piece. Our skill work will then involve some upper body gymnastics this will alternate each week between kipping pull-ups and toe to bar. The goal on this day is to help build up confidence and strength when on the rig! 

 
Wednesday: Conditioning Day  

Everyone’s favourite day! We will be constantly changing the conditioning day each week to try and help members build up their engine! No heavy weights or high skill work. 

 
Thursday: Lower Pull & Body Building 

We will focus on sumo deadlifts for the first 4 weeks then move to the conventional deadlift to help build confidence on pulling from the floor. We will pair our deadlifts each week with some upper and lower body hypertrophy work to help build well rounded bodies. 

 
Friday: Olympic Lifting (Snatch) & Freaks on Friday Workout  

Olympic lifting will be the main aim on our strength work on Fridays, in this cycle we will move through the Snatch, We will look to improve our technique over the 8 week cycle and you more comfortable with this lift! Our Freaks on Friday Workout will always be a tough one tested by the Perpetua Team beforehand. 

Additional training on the programme: 

Competitors Session is BACK! 

This 90-minute session will focus on strength work, Olympic Lifting, high skill gymnastics work & a tough conditioning piece to finish the session off.  

At least 1 Year CrossFit experience needed to participate. 

Every Saturday 11:30am starting from the 2nd of September! 

Looking to improve your gymnastics?  

Gymnastics classes are back every Wednesday evening 7:15pm in CrossFit Red Box. 

This session will look to help you improve on the fundamentals of gymnastics and help you get more comfortable with the movements! Book in through the app to get started! 

Don’t forget to download Train Heroic to keep track of your numbers and progress via your own personal profile! You’ll find all the workouts ahead of class there too.  

 For access code please ask your coach in class