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CrossFit Programme 1st January – 7th January

Posted 30th December 2023 by Anthony Waller

 

 

2024 ~ Loading…

 

Prep Week 1/2 

 

With your fresh programme starting on ~ Monday 15th January ~ We’re taking the next couple of weeks to let the dust settle and prepare our bodies for the year ahead, including all the challenges and hurdles to come.

 

Like last year we’re going to be following the same structure with strength and skills as the results spoke for themselves and if it ain’t broke…..

 

So to give you a quick idea on what to expect as we kick off 2024, check out below.

 

  • The training cycle will be 10 weeks long. Starting January 15th

 

  • 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.

 

  • 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 – OHS & Snatch

Tuesday – Deadlift & Bench

Wednesday – Conditioning

Thursday – Gymnastics

Friday – Press & Cleans

Saturday – Squats & Dips

Sunday – Sunday Service

 

Monday ~ Closed

 

Tuesday

5 Rounds ~ E4MOM

A1. Deadlift x 10 ~ Tempo @ 3111

A2. Bench Press x 10 ~ Tempo @ 3111

 

4 Rounds

B1. Half Kneeling DB Shoulder Press x 10 e.s ~ Tempo @ 3111

B2. Prone DB Lift OFFs w/ Reebok Step x 15

 

Today’s Workout:

 

Partner ~ Y.G.I.G ~ Per Move ~ 6 Rounds

Cals x 10/12

Burpees x 10

Ring Rows x 12

Dual DB Alt Lunges x 14 Total @ 10/15kg

 

Wednesday – Conditioning

 

Part A. ~ Skill ~ Strict Pull Ups

EMOM x 1-5 ~ Weighted (RX+) 

E2MOM x 1-5 ~ Body Weight (RX)

E2MOM x 1-5 ~ Assisted (Scale)

 

Part B. ~ Partner ~ Y.G.I.G ~ Per Round ~ 5 Rounds

Double Unders x 20

Alt Arm DB Devils Press x 6 Total @ 10/15kg

 

Part C. ~ Partner ~ Both Working ~ AMRAP

P1. ~ Cals x 18/22

P2. ~ Wall Balls x 15 + Box Jumps x 5

 

Thursday – Gymnastics

 

Friday

A1. Strict Press x 10

A2. Dual DB ~ Front Raises + Lateral Raises + Reverse Flys x (7 + 7 + 7)

 

B. Clean & Jerks ~ E2MOM x 5 Rounds ~ Light & Technical Effort

Hang Power Clean + Power Clean + Push Jerk ( 5+5+5 )

 

Today’s Workout:

Solo ~ 6 Rounds

Wall Walks x 3

Dual DB Hang Squat Clean x 6

Dual DB Push Press x 9

 

Saturday

4 Rounds ~ E3MOM

A. Back Squats x 10 ~ Tempo @ 3111

 

3 Rounds ~ E3MOM

B1. RFE Split Squats x 10 e.s

B2. Dip Hold x 5-10 sec @ Top & Bottom

 

4 Rounds ~ E2MOM

C1. Lying DB Tricep Extensions x 15

C2. BB Bicep Curls x 15

 

Today’s Workout:

 

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

Cals x 8/12

Hanging Knee Raises x 12

Single Arm DB Hang Clean & Press x 12 Total @ 12.5/20kg

 

Part B. ~ Partner Both Working ~ AMRAP

P1. 

Cardio x 500m

P2. 

Dual DB Snatch x 12

Dual DB Box Step Up x 12 Total

Burpee x 6

 

Sunday – Service

3x6min windows with 2min rest between rounds

30x clean and jerks @45/30

6x wall balls

3x burpees

in remaining time

20x clean and jerks @60/45

Burpee pull-ups

6x wall balls

3x burpees

in remaining time

10x clean and jerks @80/60

Burpee pull-ups

6x wall balls

3x burpees

in remaining time

3 Rounds For Time: ⁠

600 Meter row/ski–bike 34/40kcals

30-20-10 Toes to Bar⁠

30x Reverse Lunges, Db 2x heavyish