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CrossFit Programme April 29th – May 5th

Posted 27th April 2024 by Anthony Waller

 

NEW CYCLE 🚨

 

Week 4 – DELOAD 

First pit stop of the cycle and it’s time to let the rig recover a little before the next push. All is in check so far as we continue to build and hit our mark one training session at a time. 

“The goal when we experience  adversity is to be able to say, “This is what I have trained for, for this is my discipline. 

Remember this ahead of the next phase as things make their natural rise in difficulty, complexity and intensity. 

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 3 x 10 @ 50%

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: 

 

Single Arm Devils Press x 6 Total @ 25/17.5kg 

Burpee Box Jumps x 6 

Cals x 12-14-16-18-20-22 

 

Tuesday

 

A1. Snatch Grip Deadlift x 3-5 Rep Max TnG

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

A3. Strict HSPU + Kipping HSPU x Max Effort + Max Effort

 

B. Clean & Jerk ~ E2MOM x  5 Rounds

 

Hang Power + Power Clean + Power Clean & Push Jerk (1+1+1) ~ Build to a Max

 

Today’s Workout: 

 

Double Unders x 30 

Dual DB Squat Cleans x 7 

Toes – Bar x 7 

 

Wednesday – Conditioning 

 

Partner – Y.G.I.G – FOR TIME 

 

Cash In – Cals 35/45 Each 

 

3-4 Rounds 

Deadlift x 12 

Hang Power Clean x 12 

Pull Ups x 12 

 

3-4 Rounds 

Thrusters x 12 

Wall Walks x 6 

D-Ball o/ Shoulder x 6 

 

3-4 Rounds 

AKBS x 12 

STOH x 12 

BB Lunges x 12 Total 

 

3-4 Rounds 

Sumo Deadlift High Pull x 6 

Pistols x 12 Total 

Run x 300m 

 

Cash Out – Cals x 35/45 Each 

 

BB @ 42.5/30kg

 

Thursday – Gymnastics

 

Friday 

 

A1. Front Squat 3 x 10 @ 50%

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 Power + Power Snatch (1+2) ~ Build to a Max

 

Today’s Workout:

 

Cals x 7/11 

Weighted Sit Ups x 15 

V-Ups x 15 

Wall Balls x 30-25-20-15-10 

 

Saturday 

 

A1. Deadlift 3 x 10 @ 50%

A2. Bench Press 3 x 10 @ 50%

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

 

Today’s Workout:

 

Waller Special

 

Sunday – Service 

Warm up

Crossfit quarter-final workout no 1

5 rounds

800 mtr run or row/ski 1000mtrs Bike 50/60kcals

10x power clean and jerks  RX 85kg/55kg

Time cap 30 mins