single leg deadlift

14 April 2019 - An Insight into CrossFit 1864's "Barbelles Lifting Class" with Coach Alice

Over the past few months, we have been amazed by the progress the ladies of CrossFit 1864 are making. From first pull-ups and toes to bar, to handstand walking and deadlift PBs, these girls are killin’ it!

To find out the secret behind their success, we asked Coach Alice to give us an insight into her programming and coaching of the Barbelles Lifting Class, CrossFit 1864’s women’s only session, held every Sunday at 11 am.

Tell us more, Coach Alice…

As a coach, my goal is to empower the people that I work with.

When I was asked to programme for CrossFit 1864’s Barbelles Lifting Class, I was honoured to say yes! I knew that playing such an active role in helping the women of CrossFit 1864 realise their full potential would be incredibly rewarding and I couldn’t wait to get started.

Looking back a couple of years ago, I couldn’t do a single gymnastics movement. Everything seemed so far away and I didn’t know where to start. I struggled with pull ups, consistently falling back to ring rows (my safety net), and laughed out loud when someone asked me to do toes to bar. Flash forward to today, and it makes perfect sense that my passion would lie in an area where I was once weak. I strongly believe that every woman should be able to perform the basic CrossFit gymnastic movements: pull ups, push ups and handstands, to name a few.

With the Barbelles programming, my aim is to share the knowledge I acquired from my training and from my coach, along with the insight I have gained over the years of my experience as a Personal Trainer.

In every Barbelles Lifting Class, there is a little bit of me.

I strive to help our members, because in every class I coach, I see myself in them. I have structured this class to not only empower participants to want more from their training sessions, but to also help them to be a more well-rounded athlete and assist with any weaknesses they may have.

The Barbelles Lifting Class isn’t just for beginners. It is for every female athlete who would like to work on their personal weaknesses. Every movement can be progressed and regressed and, during the sessions, I adjust rep schemes to cater to each individual’s needs. In addition, I also set homework that members can complete on their own. These sessions will complement your usual Classic CrossFit classes and get you well on your way to being the fittest and strongest version of yourself.

The Current Focus of the Barbelles Programming

At the moment, our Barbelles class is working on building muscle and increasing strength. Our current programming focus is back, chest and shoulders along with hamstrings and glute work. These are then broken down further into compound lifts that work across multiple joints and muscle groups, such as squats, deadlifts, bench press, bent over rows, pull ups, etc. We also supplement these movements with isolation exercises, such as lateral raises, dumbbell rows, hamstring curls, and glute bridges, which work to fix muscular imbalances and prevent injury.

Also in our sessions, we are honing in on the importance of strong ‘lats’, otherwise known as Latissimus Dorsi. The lats are the largest muscle in the upper body and have five connection points. They adduct, rotate, and extend. They stabilise our bodies during heavy compound lifts, are vital in shoulder and back health and play a huge part in nearly everything we do in the gym.

More specifically…

  • Strong lats help to minimise the strain on our shoulders during pull ups and chin ups, stabilise your spine during heavy squats, transfers force during the bench press and keeps you from rounding your back in deadlifts.

  • Lat strength helps with toes to bar! Our lats come into play during the back-swing of our kip. By actively pushing down on the bar, we are able to get behind the bar, shortening the distance in which our toes need to travel to touch the bar.

  • Strong lats also lead to higher Olympic Weightlifting numbers (think Clean and Snatch) as they are active during the entire movement.

It’s not just about lifting!

The women who attend Barbelles Lifting Class also gain a more in depth understanding of their bodies, how different muscle groups work, and how we can utilise these muscle groups to get the most benefit from the exercises we do, both in the Barbelles sessions and also in the regular CrossFit classes.

So, what are you waiting for? I’ll see you on Sunday at 11 am!


Engine Work

Every 8 minutes, for 40 minutes (5 rounds, each for time):
Row 500 m
15 Burpee box jump-overs (24/20 in)
Run 400m (or 0.8km bike)
* You want to be getting 90 seconds to 2 minutes of rest between rounds.
* The intent is consistent pacing and each set having a similar time
* Modify accordingly to hit the above aims

Specialist Sunday

A) Skill
3 sets of 3 tall push jerk + 3 Push jerk (BTN in split) + 3 split jerks

B) Jerk
Every 2 minutes, for 12 minutes ( 6 sets):
2 Pause push jerk + 1 split jerk
* Start at 70% of 1RM jerk and build
* Pause is in the dip

C) Accessory
3-4 sets:
5 Push press (BTN) @ 70%+ of push press
5/5 Single leg deadlift

Barbelles Lifting Class

A) Deadlift
3 x 5 with 2 second pause below knee @ 55% of 1RM

B) Accessory
B1) Staggered Stance Romanian Deadlift: 3 x 10
B2) Russian Kettlebell Swings: 3 x 10

C) Handstand and Headstand Practice

06 Jan 2019 - WOD


Engine Work

In 10 minutes:
1 mile run
Max rep dumbbell devil’s press

- Rest 3 minutes -

In 7 minutes:
800m Run
Max rep burpee box jump overs

- Rest 3 minutes -

In 5 minutes:
400m Run
AMRAP of 5 dumbbell devil’s press + 5 burpee box jump overs

Specialist Sunday


A) Clean + Front squat + Jerk: Build to a heavy single

B) Every minute for 10 minutes: 1 Clean & Jerk @ 90-95% of above

Barbelles Lifting Class

A) Bench Press
5 x 3 @ 75%

B) Accessory
B1) Single Leg Deadlift: 3 x 10-12
B2) Russian Kettlebell Swings: 3 x 10-12

C) Gymnastics Strength
12 minute EMOM:
Min 1: 3-5 ring pull ups / 15 second hold
Min 2: 20 hollow rocks
Min 3: 3-5 ring dips / negatives
Min 4: rest

19 Sept 2018 – WOD


A) Strength: Deadlift
3 x 2.2.2 @ 80% 1RM
* 25 seconds rest between doubles
* 4 minutes rest between sets

B) Accessory
Every 60 seconds, for 16 minutes:
10 Single leg deadlifts, left leg @ 3011
10 Single leg deadlifts, right leg @ 3011
8 Barbell glute bridge
45-60 second plank hold
* Add load if needed

Followed by
With a partner complete:
800m Heavy bearhug sandbag carry, performed with as few breaks as possible
* Switch with partner once you have to drop the sandbag

16 Sept 2018 – WOD


Engine Work

In 25 minutes, complete, with a partner:

3 rounds for time of:
25 Single arm dumbbell push jerks (22.5/15 kg)
50 Double Unders
25 Dumbbell box step-ups, (22.5/15 kg, 24/20 in) (using single DB)
50 Double Unders

Then in the remaining time, row for distance

* Both athletes complete the 3 rounds for time (at the same time) and get a individual score
* As soon as the first partner has finished their 3 rounds they can begin to row
* When the second partner finishes their 3 rounds, they can join them at the rower
* Alternate as often as you like on the rowerA) Every minute for 12 minutes

Specialist Sunday

Weightlifting: Clean & Jerk

A) Hang clean + Clean: 6 x 1+1
* Perform 1 set every 90 seconds

B) Push press + Split jerk: 6 x 1+1
* Perform 1 set every 90 seconds

C) Floating clean deadlift: 4 x 5 @ 80-90% of 1RM clean

Women’s Only

A) Gymnastics Conditioning
Minute 1: 5 negative ring dips
Minute 2: 10 kipping swings / 5 toes to bar
Minute 3: 20 hollow rocks

B) 15 minutes AMRAP for quality

3-5 strict chin ups / negative chin ups
10/10 front rack step ups
10/10 single leg deadlifts

C) 4 rounds for quality:

12 barbell hip thrusts @ AHAP
8-12 Russian kettlebell swings @ AHAP

13 Apr 2016 – WOD

The Birthday BroSesh Crew!


A) Lower Body Max Effort: Front squat

Every 90 seconds for 8 rounds (12 minutes), perform 3 reps:

Set 1: 65% of 1RM
Set 2: 70%
Set 3: 75%
Set 4: 80%
Sets 5-8 : 80%+

B) Assistance Work

Alternating EMOM x 8:
Minute 1: 6/6 Lateral lunge step-up - Load as needed with kettlebells
Minute 2: 10 Romanian deadlift @ tempo 31X1

C) Conditioning / Accessory

3 rounds, 1 minute per movement for max reps:
Back rack reverse lunges (60/40 kg)
Toes to bar
Kettlebell swing (32/24 kg)

06 Apr 2016 – WOD


A) Lower Body Max Effort

A1) Back squat: 15 minutes to work up to a heavy set of 3
A2) Perform 1 set for max reps at 85% of A1

B) Strength / Assistance Work

Alternating EMOM x 6
Minute 1: 12 Alternating lateral goblet lunge
Minute 2: 6/6 Single leg deadlift with single KB in opposite arm

C) Conditioning / Accessory

8 minute AMRAP:
3, 6, 9....Kettlebell swings (32/24 kg)
3, 6, 9....Toes to bar