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CrossFit program 23rd – 29th October

Posted 21st October 2023 by Anthony Waller

 

 

Week 4/10 ~ Deload

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 ~ Deload

Reps 2 x 20 @ 40~50%

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:

“Gary Wright”

30 cals

21 thrusters 50/35kg

19 box jump overs 24/20

 

 

Tuesday

A1. Press ~ Deload

Reps 3 x 15 @ 40~50%

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:

 

3 rounds

12 pull ups

400m run

24 alternating db snatch 22.5/15kg

 

Wednesday – Conditioning

 

WOD 4 – (Week 4 & 9)

Part A ~ Partner ~ Y.G.I.G ~ Per Move

6 Rounds Each

BB Deadlift x 10 @ 80/60kg

Burpee + D-Ball GTS x 6

D-Ball Squats x 6

Toes – (Bar/Rings) x 10

Part B ~ Partner ~ Y.G.I.G ~ Per Round

Cals x 10/12

Dips x 4-8-12-16-20

 

Thursday – Gymnastics

 

Friday

OHS ~ Deload

Reps 2 x 20 @ 40~50%

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:

 

Partner ~ 12 min cap

Cash In ~ Each Complete

Handstand Push Ups x 15 + Wall Walks x 5

Then ~ Both Working

Athlete 1 ~ Alt DB Snatch x 12-9-6 Total @ 25/17.5kg

Athlete 2 ~ Cals x Max Effort

Cash Out ~ Each Complete

Handstand Push Ups x 15 + Wall Walks x 5

 

Saturday

Deadlift ~ Deload

Reps 2 x 20 @ 40-50%

Bench ~ Deload

Reps 2 x 20 @ 40-50%

 

Today’s Workout:

Waller Special

 

Sunday – Service

6x4min window

Row/ski/ bike/run-500mtrs/32kcasl/block

reaming time

ME power cleans and jerk @80/60

rest 2min BTR

6rounds

3x wall walks

6x box jumps

into

Heavy farmers carry – big block!