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CrossFit Coorparoo PRVN Programming

Jan 6th – Jan 12th, 2025 

Weekly Overview:

  • Monday:
    • Strength/Weightlifting: Snatch + Back Squat Progression
    • Metcon: No Metcon Today
    • Accessory: Contralateral Stability and Quads
  • Tuesday:
    • Skill / Focus: Barbell Cycling ( Hang Power Cleans and Shoulder to Overhead)
    • Metcon: 2 Part Workout (Triplet: Run + Hang Power Clean + Burpees to Target, Run + Shoulder to Overhead + Abmat Sit-Ups)
    • Accessory: Core / Midline Work 
  • Wednesday:
    • Strength Superset: Deadlift + Weighted Strict Pull-Up
    • Metcon: 12:00 AMRAP: American Kettlebell Swings + Push-Ups + Box Jump Overs + Pull-Ups
    • Accessory Work: Pull / Push Hypertrophy Work
  • Thursday:
    • Metcon: 8 Sets x 3:00 AMRAP, 1:00 Rest : Echo + Run + DB Snatch + Double Unders
    • Accessory Work: Hip Flexor and Calf Focus
  • Friday:
    • PRVN Community Throwdown Workout #3A and 3B: 9:00 AMRAP: Triplet of Toe to Bar, Thrusters, and Lateral Burpees over Barbell + 3RM Touch and Go Clean
    • Accessory Work: Incline Bench Press + Goblet Cyclist Squat
  • Saturday:
    • PRVN Community Throwdown Workout #4: 2 Part Workout as a Triplet of Deadlifts + Box Jump Overs + Wall Walks, Rest 1:00 into Triplet of Deadlifts + Box Jumps Overs + Handstand Push-Ups
    • Accessory Work: Midline Stability + Upper Body Push
  • Sunday:
    • Strength/Weightlifting: Bulgarian Split Squat + Push Press
    • Metcon: 4x500m Row (Aerobic Capacity Builder) 
    • Accessory Work: Full Body Stability and Carries

Focus Areas for the Week:

  • Weightlifting / Strength:
    • Monday: High Percentage Squat Snatch + Back Squat Strength 
    • Wednesday: Deadlift + Weighted Strict Pull-Ups
    • Friday: Tng Clean after Metcon
    • Sunday: Bulgarian Split Squat + Push Press
  • Gymnastics Skill / Strength Development:
    • Wednesday: Pull-Ups 
    • Friday: Toe to Bar Escalating Volume
    • Saturday: Wall Walk and Handstand Push-Ups
  • Specific Metcon Focus Points:
    • Tuesday: 2 Part Workout on 15:00 Clocks / Time Caps for Each Part. Run Focused Conditioning 
    • Wednesday: Muscular Endurance Focused 12:00 AMRAP
    • Thursday: Mixed Mono Conditioning (Aerobic Capacity) 
    • Friday: PRVN Throwdown #3A and #3B (Toe to Bar + Thrusters + Lateral Burpees over the Rower)
    • Saturday: PRVN Throwdown #2 (2 Parter of Deadlifts + Box Jump Overs + Wall Walks + Handstand Push-Ups) 
    • Sunday: Row Capacity Work
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