CrossFit Programme 4th December – 10th December

Week 10/10

Well it’s that time again folks. The programme is complete and now it’s time to see exactly what all your hard work has amounted to. Your efforts have been calculated, those reps and sets have been weighed, measured and already earned. Now we test ourselves for fun and to see just how far our new limits have reached.

So, I say to you,

Aye, lift and you may miss. Sleep in and you’ll feel fresher, at least a while. And lying in your warm beds many days from now, would you be willing to trade all the days from this day to that for one chance, just one chance to come back here and show your fellow gym rats that they may see you fail a rep, but they’ll never see you miss a session!

So tonight lay that sweet head upon your soft pillow and dream of victory, for it shall be yours.

See you at work.

Lessgo!

Monday – Squats & Dips

Tuesday – Press & Cleans

Wednesday – Conditioning

Thursday – Gymnastics

Friday – OHS & Snatch

Saturday – Deadlift & Bench

Sunday – Sunday Service

Monday

A. Squat

Testing x 1 – 5 Rep Max

B. Dip / Kipping Dip / Weighted Dip

Testing x 1 – 5 Rep Max

Today’s Workout:

Solo ~ For time

Thruster x 21 + x 21 Burpee @ 42.5 / 30kg

Thruster x 15 + x 15 Burpee @ 50/ 35kg

Thruster x9 + Burpee x 9 @ 60/45kg

Tuesday

A. Strict Press

Testing x 1 – 5 Rep Max

B. Clean / Clean & Jerk

Testing x 1 – 5 Rep Max

Today’s Workout:

Solo ~ For Time

15 – 14 – 13 – 12 – 11 – 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

RKBS @ 24/16kg

Hand Release Push Ups

Wednesday – Conditioning

Partner ~ Y.G.I.G

*Cash In ; Burpee + TTB x 15 Each

Then ~ Y.G.I.G ~ Per Move x 3 Rounds Each

Dual DB Snatch x 16 @ 17.5/12.5kg

Dual DB Push Press x 16 @ 17.5/12.5kg

Dual DB OH Lunges x 16 Total @ 17.5/12.5kg

Dual DB Thrusters x 16 @ 17.5/12.5kg

Pull Ups x 16

*Cash Out ; Burpee + TTB x 15 Each

Thursday – Gymnastics

Friday

A. OHS

Testing x 1 – 5 Rep Max

B. Power Snatch / Snatch

Testing x 1 – 5 Rep Max

C. Strict HSPU / Kipping HSPU / Deficit HSPU

Testing x 1 – 3 Sets x Max Effort Reps

Today’s Workout:

Cash In ~ Cals x  20/15

Hang Power Clean x 10 – 8 – 6 – 4 – 2

Push Jerk x 10 – 8 – 6 – 4 – 2

@ 42.5 / 30 kg

Cash Out ~ Cals x 20/15

Saturday

Deadlift

Testing x 1 – 5 Rep Max

Bench

Testing x 1 – 5 Rep Max

Today’s Workout:

Waller Special

Sunday – Service

EMOM x 12 min

Bike/Ski Max Effort (No Rowing)

Rest

Dual DB Thrusters Max Effort @ 20/15 kg

Rest

Total Kcals & Thrusters, please.

3 Rounds – 16 min Time Cap

Double Unders x 80

Dual DB lunges x 40 @ 20/15 kg

T2B x 20