Clean and Jerk

1) Clean and Jerk Programme

2) “Annie”

For time:
50 double unders
50 ab mat situps
40 double unders
40 ab mat situps
30 double unders
30 ab mat situps
20 double unders
20 ab mat situps
10 double unders
10 ab mat situps

Back Squats & Gymnastics conditioning

Matt C muscle up in 15.3
Matt C muscle up


Back Squats 5-5-5-5-5 – 5 sets ascending weight today


5 rounds for time:

Run 400m (2x200m run – due to darkness around the back run)
10 Chest to bar Pull ups/Ring Rows
10 Handstand Push ups/Push ups
10 Toes to bar/Knee Raises


3 x 30 seconds on/off core holds

The History of CrossFit and Hips


Simon admires Steve’s body position on the strict chest to bar pull up

When I first started experimenting with CrossFit my background had been mostly isolation exercises. As far as I was concerned using your hips was cheating. Getting that last bicep curl by leaning back a bit and doing something strange with my legs… Or as we now know it using our hips. My body seemed to do this on it’s own without any direction from my brain, it was like there was an inbuilt method in my genetics kicking in and getting that last rep done.

This was widespread in CrossFit competitions in 2009 – Olympic lifting was basically ‘get it up there anyhow’, kipping handstand push ups had not been invented and a muscle up was done with very little kip in a false grip using mostly biceps then triceps to finish off. Happy days :)… for me.

Then slowly over the next few years people started taking Olympic lifting seriously – getting actual REAL olympic lifting coaches in to teach them and inventing newer, faster ways of doing the bodyweight exercises. The `Hip Revolution`, as I call it, was born.

Everything was about the hips. Ring dips, hspu, muscle ups, olympic lifting of course, no longer could you get away with muscling a 80k snatch to win a Throwdown. CrossFitter’s were shouting ‘hips, hips, hips’ on everything.

Our hips do produce the most power and are essential in Olympic lifting. But this power comes at a cost, just like gas guzzling cars they eat oxygen as fast as a Bugatti sucks down petrol. On the longer conditioning workouts they are going to burn a lot of fuel and you’re going to need the help of the smaller muscles, the old fashioned musclers.

That is why we programme for both at Blackwater. Olympic lifting specialised days refining your technique and explosive speed, strength days with the big lifts like squats and deadlifts and on top of that isolation exercises to keep tendons and joints strong and every muscle ready to take big lactic acid hits.

Giant Set

3 rounds – Move with purpose between exercises, rest 2 mins between rounds.

Strict Press – 10-10-10 – ascending weight. Build to a heavy 10 reps.
DB/KB rows – 10-10-10 each arm
Hand Release Push ups – 15-15-15
Bicep curls – 10-10-10 each arm


15 minute amrap:

5 Burpees
10 Wall Balls
15 Air Squats
20 Sit ups


Band arm extensions


Emom & Conditioning

Olympic Lifting

20 minute EMOM – Every 2 minutes hit 1 complex (10 rounds)

1 Power Clean
1 Squat Clean
1 Front Squat

Build the weight every time you hit 3 perfect lifts


Tabata work:

8 x 20 seconds work 10 seconds rest. 30 seconds rest between exercises.

KB Swings
Push ups
Box Jumps 24/20
Wall Balls


Max Plank

Gymnastics & Conditioning

Scott coaching the class through a cheeky triplet of running, deadlifting and box jump overs
Last Saturdays triplet of running, box jumps and deadlifting


Strict Pull ups – 5 sets. Aim for 5 reps each set weighted if you have more. Scale to negatives or Bar rows

Gymnastic Conditioning

10 min EMOM: 10 Toes  to bar / Knees to elbows / Kipping knee raises


100 Double Unders
80 Sit ups
60 KB Swings
40 Box Jumps
20 Goblet Squats
10 Muscle ups / 20 Pull ups / 30 Ring Rows



Deadlift superset & amrap

Jed and Simon deadlifting
Jed and Simon deadlifting


Deadlifts Superset HSPU – 5-5-5-5-5

After each set of deadlifts hit a max rep set of HSPU or Push ups. Scale the HSPU to a difficulty level that limits you to less than 10 reps. If you have more than 10 strict HSPU use a deficit.


10 minute amrap:

10 Push Press 60/40k
10 Deadlifts 60/40k
Run 200m


Toes to bar progressions

Become the most awesome version of you.