CrossFit program 9th – 15th October
Week 2/10.
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 3
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:
solo – 15 mins
50 wall ball 7/5kg
250m Run / Row / Ski
50 wall ball
250m Run / Row / Ski
50 wall ball
max distance for remaining time.
score = total reps or distance achieved on the last exercise.
Tuesday
A. Press 5 x 3
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:
Complete a round Every 90 Seconds – 12 minutes total
3 Thrusters 60/45
6 C2B Pull Up
3 Burpees*
Increase Burpees by 2 reps each round. If you fail a round. Accumulate max plank to complete the 12 mins
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 2 & 7)
Part A ~
Partner – Y.G.I.G
Cash In ; 140 Cals (50:50)
BB complex ; Y.G.I.G ~ Per Move ~ 6 Rounds Each
Deadlift x 6
Hang Power Snatch x 6
OHS x 6
Back / Front Rack alt Lunges x 6 Total
@ 45/30kg
Cash Out ; 200m Run x 5 Each ~ Y.G.I.G
Thursday – Gymnastics
Friday
OHS 5 x 3
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:
Solo ~ 12 min cap
Cash In x 30 Cals
5 Rounds
Single Arm ;
DB Clean & Jerk x 1
DB Push Jerk x 2
DB Thruster x 3
@ 25/17.5kg
Complete all reps on one arm before you change sides.
Saturday
Deadlift
5 x 3
Bench
5 x 3
Today’s Workout:
Waller Special
Sunday – Service
21minsE3MO3M
Barbell Complex -build weight to heavy complex
9,7,5,3,1,1,1
Deadlifts
Power Clean
Squat Clean
push Jerk /Split Jerk
CF regional version 2017
For Time
1,000 meter row/ski
Then 10 Rounds of:
4 Handstand Push-Ups
8 Pull-Ups
12 Air Squats
Time cap: 25 minutes