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CrossFit program 9th – 15th October

Posted 8th October 2023 by Josh Schouten

 

 

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.

 

πŸš¨β€ΌοΈNew Training Cycleβ€ΌοΈπŸš¨

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

BarbellΒ  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