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CrossFit Programme 22nd January – 28th January

Posted 21st January 2024 by Anthony Waller

 

 

Week 2/10 

 

And we’re off.

With the first week completed and in the books, you now know exactly how the weekly training structure looks and feels. So it’s time to get that head down and push through each session, making sure every rep and set counts.

Tomorrow is a brand new day, fresh opportunities await and all that has eluded you thus far has yet again got to run the gauntlet and evade your grasp. Your success is determined by two things, your ATTITUDE and your EFFORT.

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 6 @ 70% (Final Set = AMRAP)

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 ~ Ladder ~ Y.G.I.G ~ Per Move

 

Cals x 10-12

Dual DB Cluster x 5 @ 17.5/12.5 kg

Dual DB Devils Press x 5 @ 17.5/12.5 kg

Wall Balls x 10-15-20-25-30

 

Tuesday

 

4-5 Rounds ~ E3MOM

 

A1. Deadlift x 6 @ 70% (Final Set = AMRAP)

A2. Bench Press x 6 @ 70% (Final Set = AMRAP)

 

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

 

Today’s Workout:

 

Partner ~ Y.G.I.G ~ Per Round ~ 7 Rounds 

 

Hang Power Clean x 7 @ 60/42.5 kg 

Burpee o/ Bar x 7

Pull Ups x 7

 

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 2 ~ Partner 

 

Cash In – Cals x 30/50 Each

 

5 Rounds Each ~ Y.G.I.G ~ Per Move

 

Deadlift x 10 @ 120/80 kg

HSPU x 10 

Box Jumps x 10 

 

Cash Out – Cals x 30/50 Each

 

Thursday – Gymnastics

 

Friday

 

4-5 Rounds ~ E4MOM

 

A1. Strict Press x 6 @ 70% (Final Set = AMRAP)

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:

 

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

 

Double Unders x 30

Push Jerks x 10 @ 60/42.5 kg

Toes – Bar x 6 

 

Saturday

 

A. Back Squats x 6 @ 70% (Final Set = AMRAP)

 

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

10 rounds for time

5x deadlifts @ 120/80

3x power cleans @80/50

1x front squats @80/50

50x Kcals

40x burpee pull-ups

20x dual devil press rx 20/15

10x wall walks