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CrossFit Programme April 8th – 14th

Posted 7th April 2024 by Anthony Waller

 

 

NEW CYCLE 🚨

 

This is the beginning of our second training cycle of the year. We’re back to the 5/3/1 protocol so have your percentages ready and be prepared for another steady and heavy march to success.

The movements for the day have now shifted, along with the accessory work being given a mix up. Summer is around the corner and there’s no time like the present to take things up a notch and set those lifting targets way up there.

 

“It always feels impossible, until it’s done” – Nelson Mandela 

 

See you at work.

 

Monday – Press + Dips 

Tuesday – Pulls + HSPU + Clean & Jerk 

Wednesday – Conditioning

Thursday – Gymnastics

Friday – Front Squat + Snatch 

Saturday – Deadlift + Bench + Pull Ups

Sunday – Sunday Service

 

Monday 

 

A1. Strict Press – 5/3/1 App

A2. Single Arm DB Row x 8-12 e.s

 

B1. Dips x 10 (Use Bands if Needed)

B1. Leaning DB Lateral Raise x 10-12 e.s

B3. Ring / Band Face Pull x 12-15

 

Today’s Workout: 

 

AMRAP – Y.G.I.G 

 

Power Cleans x 8 @ 60/40kg 

Box Jumps x 6 

Wall Walks x 4 

 

Tuesday

 

A1. Snatch Grip Deadlift x 5 – Tempo @ 31×1

A2. Single Leg / Split Leg RDL x 10-12 e.s

A3. Strict HSPU + Kipping HSPU x 3+3

 

B. Clean & Jerk ~ E2MOM x  5 Rounds

 

Hang Pull + Hang Power + Power Clean & Push Jerk (1+1+2)

 

Today’s Workout: 

 

Partner Both Working 

 

Cash In – Cals x 30 Each 

 

P1. 

Single Arm DB Devils Press x 6 Total @ 22.5/15kg 

Toes – Bar x 6-8-10-12-14-16

 

P2. 

D-Ball Hold x Until Switch 

 

Cash Out – Cals x 30 Each 

 

Wednesday – Conditioning 

 

WOD 1 

Double Unders x 30 

Pull Ups x 8 

HSPU x 8 

 

WOD 2 

Cals x 14/18 

Deadlifts x 12 @ 70/50kg 

 

WOD 3 

Burpees x 12 

STOH x 6 @ 70/50kg 

Pistols x 6 Total 

 

 

Thursday – Gymnastics

 

Friday 

 

A1. Front Squat – 5/3/1 App

A2. Single Leg Box Step Ups x 10 e.s

A3. Knee Up External Rotation x 10 e.s

 

B. Snatch ~ E2MOM x  5 Rounds

 

Hang Pull + Hang Power + Power Snatch (1+1+2)

 

Today’s Workout:

 

Power Clean x 4-8-12-16 @ 60/40kg 

Wall Balls x 20 

Time Remaining – Max Cals 

 

Saturday 

 

A1. Deadlift – 5/3/1 App

A2. Bench Press – 5/3/1 App

A3. Pull Ups x 5-10 (Use Bands if Needed)

 

Today’s Workout:

 

Waller Special

 

Sunday – Service 

 

Warm up complex

Warm up complex 3 reps each -8mins

Power clean

Push press

Front squat

Clean and jerk

 

10-8-6-4-2

Power Clean @ 85/65

50x DU after each set

Test run – Miko’s triangle- 20mins

Row

Bike

Ski

Rest

Choose a Kcal target for each piece and hit it every round