CrossFit Programme 18th December – 24th December
Week 50
It’s the final push across the line, with just a few reps, sets and calories to smash before we loosen our belts, lay back and reflect on another epic year. Our holiday seasons may differ but we’re all family under the M at arches 328 & 325.
This week, allow yourself a moment in class, as you travel in or say goodbye to your fellow gym rats to take it all in and realise you are part of the reason people love to train here. You’re important and we love ya!
So enjoy the final few beatings from your coaches and remember you get to do it all over again next year.
See you at work.
Lessgo!
Monday – Squats
Tuesday – Press
Wednesday – Conditioning
Thursday – Gymnastics
Friday – Deadlift & Bench
Saturday – Christmas Special
Sunday – Sunday Service
Monday
5 Rounds
A1. Squat x 5
A2. Dual DB Box Step Ups x 10 e.s
A3. KBS ~ Heavy x 12
Today’s Workout:
*Coaches Choice of Rounds & Reps*
Alt DB Snatch x
Burpee Box Jumps x
Toes – Bar / Rings x
Tuesday
5 Rounds
A1. Strict Press x 5
A2. Single Arm DB Row x 10 e.s
A3. Knee Up External Rotation x 10 e.s
Today’s Workout:
Part A. ~ Y.G.I.G ~ Per Round
Hang Power Clean x 4 @ 50 / 35 kg
Thruster x 4 @ 50 / 35 kg
Back / Front Rack Alt Lunges x 4 @ 50 / 35 kg
Part B. ~ Y.G.I.G ~ Per Move
Cals x 10/12
D-Ball GTS x 6
Chest – Bar Pull Ups x 6
Wall Walks x 3
Wednesday – Conditioning
Part A. ~ Partner ~ Y.G.I.G ~ Per Round
Cals x 8/10
HSPU x 2 – 4 – 6 – 8 – 10 – 8 – 6 – 4 – 2
Part B. ~ Partner ~ Both Working
(P1)
Cardio x 300-500m
(P2)
Dual DB Renegade Row x 12 Total
Dual DB Devils Press x 6
Dual DB Push Press x 12
Part C. ~ Partner ~ Y.G.I.G ~ Per Round
Double Unders x 30 / : 40 sec Attempts
Dual DB Squat Clean x 8
Thursday – Gymnastics
Friday
5 Rounds
A1. Deadlift x 5
A2. Bench Press x 5
A3. Dual KB Gorilla Row x 12 Total
Today’s Workout:
Partner ~ Y.G.I.G ~ Per Move ~ AMRAP
Cals x 8/10
Hang Power Snatch x 4 – 6 – 8 – 10 – 12 – etc @ 35 / 25 kg
OH Squats x 4 – 6 – 8 – 10 – 12 – etc @ 35 / 25 kg
Saturday
Wallers Christmas Special
Sunday – Service
2 x 6 min Window
Row/Ski x 1000m
In Time Remaining
Max Effort Power Cleans @ 80/60 kg
Rest 2 min
2 x 6 min Window
Bike x 48 Cals / Run x Whole Block x 2
In Remaining Time
Max Effort BB Thrusters @ 50/40 kg
Rest 2 min
CINDY ~ AMRAP / x Rounds