Sort by tags

CrossFit Programme February 26th – March 3rd

Posted 24th February 2024 by Anthony Waller

 

 

Week 7/10 ~ “You were born an original, don’t die a copy” John Mason

I’ve come here to chew bubblegum and kick ass and I’m all out of bubblegum.

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 3 @ 90 % 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

 

Front Squats x 4 – 8 – 12 – 16 – 20 @ 42.5/30 kg 

Burpee Box Jumps x 7 – 7 – 7 – 7 – 7 

 

Tuesday

 

4-5 Rounds ~ E3MOM

 

A1. Deadlift x 3 @ 90 % Final Set = AMRAP

A2. Bench Press x 3 @ 90 % 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 – Both Working 

 

P1.

 

Cals x 10/12 

Pull Ups x 10 

 

P2. 

 

Dual DB Snatch x 9 @ 17.5/12.5 kg 

Dual DB STOH x 9 @ 17.5/12.5 kg 

 

Wednesday – Conditioning 

 

Benchmark WOD 2 – REPEAT 

 

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

 

5 Rounds ~ E3MOM

 

A1. Strict Press x 3 @ 90 % 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 

 

P1. 

 

Double Unders x 30 

Pistols x 6 Total 

D-Ball o/ Shoulder x 6 

 

P2.

 

BB Front Rack Hold x Until Switch 

 

Saturday

 

5 Rounds

 

A. Back Squats x 3 @ 90 % 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