CrossFit Program – 2nd – 8th October 2023
Week 1/10.
It’s a whole new programme, with a slightly different take from your man A.Waller. He will be taking the reins until Xmas 2o23 as Geoff and I take a back seat and see where this takes us. Here’s a little bit from the man himself.
🚨‼️New Training Cycle‼️🚨
With your fresh programme starting on Monday 2nd October I wanted to give you a quick idea of what to expect as we close out 2023
- The training cycle is 10 weeks long. Taking us up to the week commencing 11th December
- Strength elements will cover ; Back squat, Deadlift, Bench Press, Strict Press & OH Squat
- Olympic lifting
- Skills will cover Dips, Muscle Ups and HSPU
- You will have structured skill focused warm ups throughout the week to use if you wish as well as normal warm ups and or time to focus on your own thing as usual
- To allow for more accurate tracking you can use the 5/3/1 app
Overall you’re locked and loaded to achieve your goals and smash those targets, all you gotta do is show up. So bring your fine self in all its glory, through those iron gates and into paradise so we can ascend into the halls of Valhalla looking all jacked and juicy before the years out.
Lessgo!
Monday – Squats & Dips
Tuesday – Press & Cleans
Wednesday – Conditioning
Thursday – Gymnastics
Friday – OHS & Snatch
Saturday – Deadlift & Bench
Sunday – Sunday Service
Monday
A: Squat
5 x 5
B1. Bulgarian Spilt Squats x 12 e.s
B2. Dip Skills ~ Complete Each Full Round Unbroken to Advance
Top Hold x 5-10 sec
Reps 1-2-3-4-5-6
Bottom Hold x 5-10 sec
Or if time allows
B1. Bulgarian Spilt Squats x 12 e.s
B2. Cossack Squats x 12 Total
B3. Dip Skills ~ Complete Each Full Round Unbroken to Advance
Top Hold x 5-10 sec
Reps 1-2-3-4-5-6
Bottom Hold x 5-10 sec
A round equals – Hold + 1 rep + hold, followed by hold + 2 reps + hold etc.
Today’s Workout:
For time:
5 Rounds
10 DB Devils Press
40 DU
90 Seconds Rest
5 Rounds
10 Single DB Thruster
10 Burpee over the DB
Rx 22.5 / 15kg
Tuesday
A. Press 5 x 5
Cleans : Complex – Alt every ~90sec
x 5 Rounds (15 mins)
B1. Hang Pull + Hang Power + Push Jerk (1+2+1)
B2. Squat Clean + Front Squat + Split Jerk (2+1+1)
Today’s Workout:
21 – 15 – 9
Hang Power Clean 60/45kg
Air Squat
Push Up
Wednesday – Conditioning
Part A ~ Ring Muscle Up ~ Skills & Drills
Complete Each Full Round Unbroken to Advance
Top Hold x 5-10 sec
Reps 1-2-3-4-5-6
Bottom Hold x 5-10 sec
A round equals – Hold + 1 rep + hold, followed by hold + 2 reps + hold etc.
WOD 1 – (Week 1 & 6)
Part A ~ Conditioning x 10 mins
Y.G.I.G – Per Round
Cals x 10/14
D-Ball GTS x 2 + D-Ball alt Lunges x 4 Total
Part B ~ Partner Chipper ;
Total Reps 50:50
KBS x 120
Wall Balls x 100
Alt DB Snatch x 80
Chest – Bar Pull Ups x 60
Pistols x 40
Wall Walks x 20
Thursday – Gymnastics
Friday
OHS 5 x 5
Snatch : Complex – Alt every ~90sec
x 5 Rounds (15 mins)
B1. Hang Pull + Hang Power + BTN Jerk (1+2+1)
B2. Full Snatch (3)
HSPU ~ Skills & Drills
Complete Each Full Round Unbroken to Advance
Top Hold x 5-10 sec
Reps 1-2-3-4-5-6
Bottom Hold x 5-10 sec
A round equals – Hold + 1 rep + hold, followed by hold + 2 reps + hold etc.
Today’s Workout:
3-2-1
Rope Climbs
15-10-5
HSPU
25-20-15
Cals
Saturday
Deadlift
5 x 5
Bench
5 x 5
Today’s Workout:
Waller Special
Sunday – Service
5 rounds RX 60/40kg
5 x Power snatch
10 x Pull ups
5 x Hang Power cleans
10 x HSPU
“Tummy Time”
15-12-9-12-15
Toes to Bar
Deadlifts (85/50)
Burpees
Rest 1 mins