CrossFit Programme April 15th – 21st
NEW CYCLE 🚨
Week one is in the bag and the tone for our second cycle of the year has been set. Things have certainly levelled up and the DOMS last week were real.
Our foot remains on the gas as we move into week two, with the reps dropping and the weights rising.
Keep your eyes and minds firmly fixed on that which you pursue, no matter how ridiculous it may sound sometimes even to you.
Remain focused, dream BIG and get after it. It’s closer than you think, you just gotta keep stacking up those small wins.
“Stay away from those people who try to disparage your ambitions. Small minds will always do that, but great minds will give you a feeling that you can become great too.” —Mark Twain
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:
Partner AMRAP – Both Working
P1.
Dual DB Snatch x 9
Dual DB Thruster x 9
P2.
Cals x 7/11
Burpees x 11
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:
LADDER
Double Unders x 40
OHS x 4-6-8-10-8-6-4 @ 60/42.5kg
Chest – Bar Pull Ups x 8
Wednesday – Conditioning
WOD 1
Cals x 25/35 Each
Hang Power Clean & Jerk x 6 (6 ROUNDS) @ 60/45kg
Cals x 25/35 Each
WOD 2
Run x 400m Together
Front Squats x 12 @ 60/45kg
WOD 3
D-Ball o/ Shoulder x 5
Front Rack Alt Lunges x 8
Knees – Elbows x 11
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:
Single Arm DB Clean & Press x 8 Total
Box Jumps x 4
Wall Walks x 2
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 WOD 4 rounds AFAP (8mins)
12-15 kcals
15 wall balls
1x round “DT”
1x round “Mary”
3 rounds
“DT”
12x Deadlifts
9x hang power cleans.
6x Push jerks.
“Mary”
5x HSPU
10x pistols -scales
15x pull-ups
rest 5mins into -tidy away
1000mtr row/ski
30x T2B
750 mtr row/ski
60x butterfly sit ups
750 mtr row/ski
30x T2B
500 mtr row/ski