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CrossFit Programme 20th November – 26th November

Posted 18th November 2023 by Anthony Waller

 

 

Week 8/10 ~ Deload

Another block almost in the bag and with our final deload week before retesting, there’s no better time to get those target numbers lined up in your sights and ready to blow outta the water.

This month has unlocked even more muscle ups, handstands and epic feats of strength. Our barbell efficiency and technique continues to grow and I for one cannot wait to see what testing week has in store for y’all.

So, as night gathers, now your watch begins. May Monday bring you through the black iron gates of Momentum and onto the battle field ready to leave it all out there and take your rightful place in Elysium.

Lessgo!

🚨‼️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. See you at work!

 

Monday – Squats & Dips

Tuesday – Press & Cleans

Wednesday – Conditioning

Thursday – Gymnastics

Friday – OHS & Snatch

Saturday – Deadlift & Bench

Sunday – Sunday Service

 

Monday

A: Squat

Reps 3 x 10 @ 40-50%

B1. Bulgarian Spilt Squats x 10 e.s
B2. Dip Skills ~ Kipping

Or if time allows

B1. Bulgarian Spilt Squats x 10 e.s
B2. Cossack Squats x 12 Total
B3. Dip Skills ~ Kipping

 

Today’s Workout:

Solo ~ 15 min Time Cap

AKBS x 21 – 15 – 9 @ 24/16 kg

Toes – Bar x 21 – 15 – 9

Cals x 21 – 15 – 9

 

Tuesday

A1. Press

Reps 3 x 10 @ 40-50%

A2. Leaning DB Lateral Raises x 8-10 e.s

A3. Dual DB Cuban Rotations x 10-12

Cleans : Complex – Alt every ~ 90sec

x 5 Rounds (15 mins)

B1. Pull + Power Clean & Jerk + OH Hold (1+2+3sec)

B2. Hang Squat Clean + Squat Clean + Split Jerk (1+2+1)

 

Today’s Workout:

Partner ~ 10 min AMRAP ~ Both Working

Partner A ;

Burpee D-Ball GTS x 6

D-Ball Squat x 6

D-Ball Alt Lunge x 6 Total

Partner B ;

Cardio x 250 m // : 60 sec

 

Wednesday – Conditioning

Part A ~ Ring Muscle Up ~ Skills & Drills

Kipping

 

WOD 3 ~ RETEST ~ This is your second run at this WOD. Let’s see how we’ve done!!

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 3 x 10 @ 40-50%

Snatch : Complex – Alt every ~90sec

x 5 Rounds (15 mins)

B1. Pull + Power Snatch + Snatch Balance (1+2+1)

B2. Halting Snatch (3)

 

HSPU ~ Skills & Drills

Kipping

 

Today’s Workout:

Partner ~ Y.G.I.G ~ 12 min AMRAP

Double Unders x 30

Handstand Walk x 3m

*Scale ~ Wall Walks*

 

Saturday

Deadlift

Reps 3 x 10 @ 40-50%

Bench

Reps 3 x 10 @ 40-50%

 

Today’s Workout:

Waller Special

 

Sunday – Service

EMOM x 8 min

BB Cycle ~ Medium / Lightweight

1x High Clean pull

1x Hang Power Clean

1x Squat Clean

1x Jerk

Rest x 2 min

EMOM x 6min ~ Heavier Weight

1x Hang Power Clean

1x Clean and Jerk

 

3 Rounds for Time of ;

21 x Wallballs

14 x Handstand Push-ups

7 x Deadlifts @ 140/90 kg

Into ;

Max Effort Kcals in x 4 mins