Catch – 22


A catch-22 is a paradoxical situation from which an individual cannot escape because of contradictory rules.

Eg: To apply for this job, you would have to be insane; but if you are insane, you are unacceptable for the job.

– thanks Wikipedia!

It’s so easy to fall into a catch 22 situation during metcons. In your head you need to complete it with the Rx weights/reps/movements to get better.  But if you’re not strong/skilled/conditioned enough, you don’t get the correct stimulus to improve optimally, as your power output is down due to over-frequent resting, your technique suffers due to excessive load, or skill demand, and you also risk more CNS fatigue, frustration and injury.

So to some degree, the more you try to go Rx, the less chance you have of getting better…..

However, those who have the capacity to handle Rx efforts, are able to generate the high levels of output and intensity that the workout was designed to elicit, thus getting the desired adaptation and thus better able to handle future, tougher workouts.

Every workout has an intent behind it.  Try to meet that intent, and you’ll avoid a catch 22.


Split Squat
3 x 12 e/leg, building
Kipping Knees to Chest
3 x max -2B.
In 2mins;
10 cal Row
20 Walking Lunges
10 Slamballs (heavy)
3 setsC. Optional Finisher
20 TGU
5 x 5, building Reset each rep.
Single Arm Press
5 x 8 e/armB.
20 Deadlifts
20 Hang Power Clean
20 Front Squat
20 Burpee
AMRAP in 7minsC. Opt Finisher
Farmers Walks
2-3 x 100m
5 x 3, building
Weighted Pull-Up
5 x 1, heavyB.
10 Wallballs
10 DB Row
AMRAP in 3mins
Rest 1min
RepeatC. Opt. Finisher
10 Powell Raise e/arm
10 Single Leg Romanian e/leg
2 x
10 Double KB Clean
500m Row
800m Run
30 Dbl Russian Swings
100m Dbl KB Front Carry
40 Heavy Skips
AMRAP in 30mins
Back Squat
3 x 8, heavy
3 x 5, negsB.
200m Run
10 DB Snatches
AMRAP in 8minsC. Opt. Finisher
15m Death March
10-15 Weighted Situp
2-3 x


Split Squat
3 x 8 e/leg, heavy
CTB Pullups
3 x max -2B.
In 2mins;
10 DB Snatch 25/15kg
20 Pistols
30 Double Unders
3 setsC.
20 Arm Bar + TGU + Windmill
Build to a heavy 3 rep set. Reset each rep.
Bent Press
Build to a heavy 3 rep set e/armB.
Power Clean (heavy)
Ring Dip (strict)C. Opt Finisher
Farmers Walks
2-3 x 100m
5 x 1 @ 70-95%
Weighted Pull-Up
5 x 1, heavyB.
Thruster 45/30kg
AMRAP in 7minsC. Opt. Finisher
20-30 OH Squats (scale up to single arm)
Iron Scap routine
2 x
Row (cals)
Heavy Russian Swing
DB Bench Press (1/2 BW)
(30min time cap)
Back Squat
3 x 5, heavy
3 x 5, strict (deficit)B.
400m Run
10 DB Man Makers 20/12.5kg
3 roundsC. Opt. Finisher
15m Death March
10-15 Weighted Situp
2-3 x


Athlete profile – David Jack

Today we continue our series of profiles on athletes who are training at both our locations. David (who usually goes by Jack), is a CFNZ OG but often finds himself over at RCF09 due to family living nearby.  We’re always glad we can provide another oasis to drop in to! 1. HOW LONG HAVE YOUContinue Reading


Intensity.. The secret of CrossFit Here at RCF09 we take your safety and well being as our number one priority. When you start with us we advise you to take it slow, work on technique, aspire to practise perfect form, take it easy while your body adjusts to this hugely functional form of exercise.. Intensity alwaysContinue Reading

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