CrossFit program 16th – 22nd October
Week 3/10.
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
Reps x 5 – 3 – 1 – 1 – 1
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:
12 min AMRAP
5 Pull Up
30 DU
5 Push Up
Tuesday
A1. Press
Reps x 5 – 3 – 1 – 1 – 1
A2. Leaning DB Lateral Raises x 10 e.s
A3. Dual DB Cuban Rotations x 10
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:
Teams of 3
P1 & P2 Y.G.I.G on the station.
While P3 is completing 800m.
*Each Partner needs to complete 800m, once each*
8 x Thruster 55/35
4 x Rope Climb
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.
(Week 3 & 8)
Part A ~ Partner ~ Y.G.I.G ~ Per Move
5 Rounds Each
Muscle Up (Ring / Bar) x 3
Alt DB Clean & Press x 6 Total @ 30/22.5kg
Box Jumps x 9
Part B ~ Y.G.I.G ~ Per Round x 5 Round Each
*Score = Total Cals / Metres
Cardio x :30 sec
V-Ups x 15
Thursday – Gymnastics
Friday
OHS
Reps x 5 – 3 – 1 – 1 – 1
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
Dual DB Renegade Row x 30 Total
Dual DB Burpees x 30
Dual DB Hang Power Snatch x 30
Dual DB Push Press x 30
Dual DB Alt Lunges x 30 Total
Cals x Max Effort in Time Remaining
DBs @ 15/10kg
Saturday
Deadlift
Reps 5 – 3 – 1 – 1 – 1
Bench
Reps 5 – 3 – 1 – 1 – 1
Today’s Workout:
Waller Special
Sunday – Service
EMOM 12min
1x Power Clean
1x Jerk
1x Cluster
“Up and down the chief”
Run 400mtrs
5 x rounds “Chief”
1 x rope climb
4 x rounds “Chief”
2 x rope climb
3 x rounds “Chief”
3 x rope climbs
2 x rounds “Chief”
4 x rope climb
1 x rounds “Chief”
5 x rope climb
Run 400mtrs