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CrossFit Programme 11th December – 17th December

Posted 10th December 2023 by Anthony Waller

 

 

Round Up

With the last training block of 2023 complete, it’s time to take a look back over your year and give yourself a massive pat on the back. We’re not done just yet but with a huge testing week ticked off you guys have truly smashed it and set yourselves up perfectly for the start of 2024.

I couldn’t be more impressed with the discipline and dedication show to perfecting your technique and showing up for yourselves, each and every training session.

With just under two weeks left until we take a short break from the iron paradise, y’all still have time to unlock those skills and crush those PBs. So keep your foot on the gas a little longer and raise a glass to your bad self, show yourself some love, you’re a bad MF and I’m proud of ya! x

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

A1. Squat x 5 – 3 – 1 – 1 – 1

A2. Banded KBS x 12

*(Red Band + 16/20kg KB or Blue Band + 24kg+ KB)*

A3. (Optional) ~ Single Leg Calf Raises x 20 e.s

 

B. Dips ~ Skills & Drills ~ Coaches Choice

 

Today’s Workout:

 

Tuesday

A1. Strict Press x 5 – 3 – 1 – 1 – 1

A2. Dual KB Gorilla Row x 12 Total

 

B. E2MOM x 5 Rounds (10 min) ~ Hang Power Clean x 1 + Power Clean x 1

 

Today’s Workout:

Solo ~ 6 Rounds For Time

 

Power Cleans x 3 @ 60 / 45 kg

Squat Cleans x 6 @ 60 / 45 kg

Burpee o/ Box x 9 @ 20″

 

Wednesday – Conditioning

Part A. Pull Ups x 15 min

Option 1 ~ EMOM x 1 – 5 ~ Strict Reps

Option 2 ~ E2MOM x 1 – 5 ~ Strict Reps

Option 3 ~ Build to a Max Weight x 1 – 5 ~ Strict Reps

 

B. WOD ~ Chipper ~ 50:50 Rep Split

100 x Double Unders

80 x Dual DB Snatch @ 17.5 / 12.5 kg

60 x Handstand Push Ups

40 x Cals

20 x Burpee Pull Ups

40 x Dual DB Box Step Ups @ 17.5 / 12.5 kg

60 x Dual DB Thrusters @ 17.5 / 12.5 kg

80 x Dual DB Lunges @ 17.5 / 12.5 kg

100 x Double Unders

 

Thursday – Gymnastics

 

Friday

A. OHS x 5 – 3 – 1 – 1 – 1

B. E2MOM x 5 Rounds (10 min) ~ Hang Power Snatch x 1 + Power Snatch x 1

C. Handstand ~ Skills & Drills ~ Coaches Choice

 

Today’s Workout:

Solo x 6 Rounds

 

Cals x 8/12

OHS x 20 @ 20/ 15 kg

 

Saturday

Deadlift x 5 – 3 – 1 – 1 – 1

Bench x 5 – 3 – 1 – 1 – 1

 

Today’s Workout:

Waller Special

 

Sunday – Service

EMOM x 10 Mmins

Hang Power Snatch x 1

Snatch x 1

 

Freestyle ~ Diane

For Time ~ x 45 Reps of Each

Deadlifts

Handstand Push-Ups

Partition as needed to complete 45 reps of each exercise as quickly as possible.

 

8min Max Distance Cardio

Every 12/15 kcals do x 2 D-Ball o/ Shoulder