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CrossFit Programme 29th January – February 4th

Posted 27th January 2024 by Anthony Waller



Week 3/10 ~ Two down eight to go.


Week two saw a level up in workout intensity as well as attitude and energy in the gym. It was a massive week for the shoulders and a huge week in attendance, the vibes are sky high and without a doubt the results are heading that way too.

Each day we are blessed with another opportunity, another chance to get after it and use this gift of life to attack our goals, pursue our dreams, conquer our fears, heal.

Growth and resilience come for challenges, without them what character would we develop? It’s a brand new day, week and month that lay before you, don’t squander it worrying about anything else apart from getting after it.

“What we do in life echoes in eternity.”

See you at work.



🚨‼️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




4-5 Rounds ~ E4MOM


A1. OHS x 3 @ 80% (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:


Solo ~ AMRAP ~ Coaches Choice 


Hand Release Push Ups x 10 

Ring Rows x 15 

AKBS x 20 @ 24/16 kg 

KB Box Step Ups x 10 Total




4-5 Rounds ~ E3MOM


A1. Deadlift x 3 @ 80% (Final Set = AMRAP)

A2. Bench Press x 3 @ 80% (Final Set = AMRAP)


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


Today’s Workout:


Solo ~ 5 Rounds 


Single Arm DB Hang Clean & Press x 8 Total @ 30/22.5 kg 

DB Goblet Squat x 12 @ 30/22.5 kg 

Cals x 12/16 


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 3 ~ Partner ~ Y.G.I.G


Cash In ; 140 Cals (50:50)


BB complex ; Y.G.I.G ~ Per Move ~ 6 Rounds Each


Power Snatch x 6

OHS x 6

Front Rack Alt Lunges x 6 Total

Thrusters x 6 Total


@ 45/30kg


Cash Out ; Chest to Bar Pull Ups x 30 Each ~ Y.G.I.G 


Thursday – Gymnastics




4-5 Rounds ~ E4MOM


A1. Strict Press x 3 @ 80% (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:


Solo ~ 12 min Cap


Burpees x 1-2-3-4-5-6-7-8-9-10

Box Jumps x 1-2-3-4-5-6-7-8-9-10

BB Power Clean & Push Jerk x AMRAP in Time Remaining


@ 60/42.5 kg




A. Back Squats x 3 @ 80% (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

BB only complex 8min AMRAP
10x hang muscle cleans
10x hang power cleans
10x front squats

10x push press

400/500m row
30x Power Snatch, 45/30
400/500m ski
30x Power cleans, 75/50
30/20 Bike
30x pull ups

1 lap of gym Heavy farmers carry
12x box jumps
1 alp of gym Heavy dball carry
12x box jumps