Sort by tags

CrossFit Programme 8th January – 14th January

Posted 7th January 2024 by Anthony Waller

 

 

2024 ~ Loading…

 

Prep Week 2/2 

 

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 

5 Rounds ~ E4MOM

A1. Front Squats x 10

A2. Dual DB Box Step Up x 16 Total

A3. Trap 3 Raise x 10 e.s

 

B. Snatch ~ E2MOM x 5 Rounds ~ Light & Technical Effort

Hang Power Snatch + Power Snatch + OHS ( 5+5+5 )

 

Today’s Workout:

 

Solo ~ 4 Rounds

Row/Ski/Bike x 500m

Air Squats x 25

Plate GTOH x 25 @ 10/15kg

 

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 ~ Both Working ~ AMRAP

P1. 

Cals x 18/22

P2.

Dual DB Clean & Press x 8

Dual DB Thrusters x 8

Burpee Box Jumps x 8

 

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

Cals x 8/10

D-Ball o/ Shoulder x 6

Toes – Bar x 8

 

Part C. ~ Partner ~ Both Working ~ AMRAP

P1.

Double Unders x 50

P2.

D-Ball Squats x 10

Sit Ups x 10

 

Thursday – Gymnastics

 

Friday

A1. Strict Press x 10

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

A3. Banded / Ring Face Pulls x 15

 

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

Hang Power Clean + Power Clean + Push Jerk ( 7+5+5+3+3 )

 

Today’s Workout:

 

Solo ~ Broken Up as needed for Fastest Time

 

AKBS x 60 @ 24/16kg

Strict Pull Ups x 40

Strict Handstand Push Ups x 30

 

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:

Waller Special

 

Sunday – Service

Barbell complex

8mins

Deadlift x3

Hang power clean x3

front squat x3

Jerk x3

6mins

Power clean x2

front squat x2

Jerk x2

4min

Power clean and Jerk x1

50x-calorie row/ski

40x toes-to-bars

30x wall-ball shots

20x box jump-overs

10x burpee pull-ups

20x  box jump-overs

30x wall-ball shots

40x toes-to-bars

50x-calorie row/ski