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CrossFit Programme February 12th – 18th

Posted 11th February 2024 by Anthony Waller

 

 

Week 5/10 ~ Halfway 

 

Wave two is underway and new levels are within reach as we make the steady climb throughout the first cycle of 2024.

 

“If you can say the word “Good,” then guess what? It means you’re still alive. It means you’re still breathing. And if you’re still breathing, that means you’ve still got some fight left in you.” – Jocko Willink

 

“Go for it now. The future is promised to no one.” – Wayne Dyer

 

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 @ 70 % Final Set = AMRAP

A2. Cuban Rotations w/ DB or BB x 10-12

A3. Powell Raise x 10-12 e.s

 

B. Snatch ~ E2MOM x 5

 

Low Hang Pull + Low Hang Power + Full Snatch x ( 2 + 1 + 2 )

 

Today’s Workout:

 

Solo – Time Cap 15 min 

 

BB Hang Power Snatch x 7-14-21-14-7 @ 35/20kg 

Ring Pull Ups x 7-14-21-14-7 

 

Tuesday

 

4-5 Rounds ~ E3MOM

 

A1. Deadlift x 9 @ 70 % Final Set = AMRAP

A2. Bench Press x 9 @ 70 % Final Set = AMRAP

A3. Three Point DB Snatch x 10-12 e.s

 

E3MOM x 4 Rounds

 

B1. Strict Deficit Eccentric HSPU x 3-5 w/ Tempo @ 3-5 sec

B2. Kipping HSPU x 3-5 w/ Pause in Bottom Position on Each Rep

 

Today’s Workout:

 

Rolling EMOM x 4-5 Rounds // 16-20 min

 

Staion 1. Deadlift x Max Reps @ 70/45kg

Station 2. Bench Press x Max Reps @ 50/30kg 

Station 3. Cals x Max Reps 

Station 4. D-Ball o/ Shoulder x Max Reps 

 

Wednesday – Conditioning

 

Muscle Ups 

 

A1. Weighted Pull Ups ( Rings or Bar ) x 3-5

A2. Jumping Ring / Bar Muscle Up Transition x 3-5

A3. Power Row w/ Hip Extension x 3-5

 

Today’s Workout:

 

Benchmark WOD 5 – (Week 5 & 10) 

 

Part A. – Y.G.I.G – Per Move 

 

Cals x 10/12 

HSPU x 4-6-8-10-12

 

Part B. – Y.G.I.G – Complete All Cluster Reps before moving onto Burpees to do the same then finally onto TTB. 

 

A. BB Cluster x 2-4-6-8-10-12 @ 45/30kg 

B. Burpee o/ Bar x 5-5-5-5-5-5 

C. Toes – Bar x 7-7-7-7-7-7

 

Thursday – Gymnastics

 

Friday

 

5 Rounds ~ E3MOM

 

A1. Strict Press x 9 @ 70 % Final Set = AMRAP

A2. Dual DB Chest Support Row x 10

A3. Tall Kneeling KB Upright Row x 12-15

 

B. Clean & Jerks ~ E2MOM x  5 Rounds

 

Low Hang Pull + Low Hang Power + Squat Clean & Split Jerk ( 2 + 1 + 2 )

 

Today’s Workout:

 

Partner Both Working – Y.G.I.G – Per Round – 3 ROUNDS 

 

P1. 

Cals x 21 

Wall Balls x 15 

Box Jumps x 9 

 

P2. 

Dual KB Farmers Hold @ 20/12kg 

 

Saturday

 

5 Rounds

 

A. Back Squats x 9 @ 70 % Final Set = AMRAP

 

B1. Heel Elevated ATG Hack Squats w/ DBs x 15-20

B2. Weighted Hold in Top Position x 10 sec + Kipping Dips x 3-5

 

C1. Incline Bench Skull Crushers w/ EZ Bar x 10-12

C2. Dual DB Standing External Rotation Bicep Curls x 12-15

 

Today’s Workout:

 

Waller Special

 

Sunday – Service

Choose a weight 6min -BB clean and press

“Tummy Time”
15-12-9-12-15
Toes to Bar
Deadlifts (100/70)
Burpees
Rest 1 mins between rounds

6 rounds
Bike 12/16kcals
6x Dual Db squats cleans 22.5/15
Ski-erg 15/20kcals
6x Dual Db lunges
Row 15/20kcals
6x Dual Db devil press