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CrossFit Programme February 19th – 25th

Posted 18th February 2024 by Anthony Waller

 

 

Week 6/10 ~ Over the Hill 

Four weeks remaining until the first retest week of 2024 begins. With focused minds we continue to check in and bank quality reps, quality sets and quality session after session.

The CrossFit Open is just around the corner and already so many of our members are enjoying the spoils of the competition floor. I’m excited to see how the first wave of retesting goes and just how far we can take things this year.

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 @ 80 % 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 – AMRAP 

 

Double Unders x 20 

Single Arm DB Hang Clean & Press x 12 Total @ 25/17.5 kg 

Toes – Bar x 12 

 

Tuesday

 

4-5 Rounds ~ E3MOM

 

A1. Deadlift x 6 @ 80 % Final Set = AMRAP

A2. Bench Press x 6 @ 80 % 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:

 

Partner – Y.G.I.G – Per Round 

 

Cash In – Cals x 25/40 Each 

 

Hang Power Clean x 4 @ 50/35 kg 

Push Jerk x 4 @ 50/35 kg 

OH Lunges x 4 Total @ 50/35 kg 

 

Cash Out – Cals x 25/40 Each 

 

Wednesday – Conditioning 

 

Benchmark WOD 1 – REPEAT

 

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

 

5 Rounds ~ E3MOM

 

A1. Strict Press x 6 @ 80 % 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:

 

Solo

 

Dual DB Deadlift x 8 @ 17.5/12.5 kg 

Dual DB Box Step Overs x 8 Total @ 17.5/12.5 kg 

Dual DB Thrusters x 8 @ 17.5/12.5 kg 

Legless Rope Climb x 1-2-3-4-5 

 

Saturday

 

5 Rounds

 

A. Back Squats x 6 @ 80 % 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

El jefe ~ TBC