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CrossFit Programme 15th January – 21st January

Posted 13th January 2024 by Anthony Waller

 

 

Week 1/10 

 

It’s GO TIME.

Your prep weeks are complete and now the first wave of training cycles are about to begin. It’s the beginning of the season so nothing crazy just yet but lots of base building, without letting all those PBs from last year go to waste of course.

Now is the time to put those extra calories to work and get STRONG, the skills will progress with each block and cycle as well as the WODs. So strap in tight, take full control of what you can and leave the rest to us.

For as the sun sets on yet another glorious day in East London, tomorrow you shall rise to tighten those belts, lace up those lifters and chalk up your paws as you walk through the black gates and into iron paradise to claim what’s rightfully yours.

See you at work.

Lessgo!

 

🚨‼️New Training Cycle‼️🚨

 

  • The training cycle is 10 weeks long. Taking us up to the week commencing 11th December

 

  • 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

 

4-5 Rounds ~ E4MOM

 

A1. OHS x 9 @ 55-60% ( 3 working sets @ % shown + 2 warm up sets )

A2. DB Knee Up External Rotations x 10 e.s

A3. Ring / Banded Face Pull x 15

 

B. Snatch ~ E2MOM x 5

 

Hang Pull + Hang Power + Floating Power (2+2+2)

 

Today’s Workout:

 

Partner ~ Both Working ~ AMRAP

 

P1. 

D-Ball o/ Shoulder x 6

D-Ball Squat x 6

 

P2. 

Cals x 8/12

Wall Walks x 3

 

Tuesday

 

4-5 Rounds ~ E3MOM

 

A1. Deadlift x 9 @ 55-60% ( 3 working sets @ % shown + 2 warm up sets )

A2. Bench Press x 9 @ 55-60% ( 3 working sets @ % shown + 2 warm up sets )

 

B. Strict Deficit HSPU x 4-8 ~ E2MOM x 5 Rounds

 

Today’s Workout:

 

Partner ~ Y.G.I.G ~ Per Round x 6 Rounds

 

BB Power Clean x 3 

BB Front Squat x 3 

BB STOH x 3 

BB Squat Clean x 3 

 

@ 50/35kg

 

Wednesday – Conditioning

 

Muscle Ups

 

A. False Grip Ring Pull Ups x 4-8 / Ring Rows x 8 ~ EMOM x 8

B. Low Bar Position ~ Hip to Bar Row x 8 + Hold x :10 seconds ~ EMOM x 8

 

Today’s Workout:

 

Benchmark ~ WOD 1

 

Partner Chipper ~ Y.G.I.G ~ 50:50 Reps

 

“There & Back Again”

 

Wall Balls x 120

Hang Power Snatch x 100 @ 40/25kg

Cals x 80

OHS x 60 @ 40/25kg

Burpee Box Jumps x 40

Chest – Bar Pull Ups x 20

Double Unders x 120

 

Thursday – Gymnastics

 

Friday

 

4-5 Rounds ~ E4MOM

 

A1. Strict Press x 9 @ 55-60% ( 3 working sets @ % shown + 2 warm up sets )

A2. Single Arm DB Row x 10 e.s

A3. Dual DB ~ Front Raises + Lateral Raises + Reverse Flys x (7 + 7 + 7)

 

B. Clean & Jerks ~ E2MOM x  5 Rounds

 

Hang Pull + Hang Power & Push Jerk + Floating Power & Split Jerk (2+2+2)

 

Today’s Workout:

 

Solo ~ 5 Rounds

Double Unders x 30 

Alt DB Snatch x 12 Total @ 22.5/15kg

Pull Ups x 10 

Handstand Push Ups x 8

 

Saturday

 

A. Back Squats x 9 @ 55-60% ( 3 working sets @ % shown + 2 warm up sets )

 

B1. FFE ATG Split Squats x 10 e.s

B2. Dips x 10 (Add weight here if possible)

 

C1. Lying DB Tricep Extensions x 10

C2. BB Reverse Bicep Curls x 10 + BB Supinated Bicep Curls x 10

 

Today’s Workout:

 

Waller Special

 

Sunday – Service

6min BB only warm-up

5x Deadlift

5x power cleans

5x push press

5x lunges EL

5x Thrusters

6 rounds for time

9x Deadlifts @70/45

7x burpees

5x power clean

3x burpees

1x cluster

4 rounds

500 mtr row/ski

12x bench press

3x rope climbs