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CrossFit Programme May 6th – 12th

Posted 4th May 2024 by Anthony Waller

 

NEW CYCLE 🚨

 

Week 5 

The second wave of the cycle begins and after our first deload week hopefully you’re feeling fresh and ready to go once again.

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

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. Dual KB Gorilla Row x 16 Total

 

B1. Dips x 10 (Use Bands if Needed)

B1. Poliquin Lateral Raise x 10-12 e.s

B3. EZ Bar Bicep Curls x 10-12

 

Today’s Workout: 

 

4 Rounds (Or Coaches Choice)

 

Double Unders x 50 

Dual DB Hang Power Clean & Press x 12 @ 17.5/12.5kg 

Air Squats x 30 

 

Tuesday

 

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

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

A3. Eccentric Handstands x 3 (w/tempo 3-5 sec) + Kipping HSPU x 3-5

 

B. Clean & Jerk ~ E2MOM x  5 Rounds

 

Pull + Power Clean + Squat Clean + Squat Clean & Split Jerk (1+1+1+1)

 

Today’s Workout: 

 

Cals x 9/13 

Squat Clean x 6 @ 70/45kg 

Dips x 10 

 

Wednesday – Conditioning 

 

WOD 1 ~ LADDER 

 

KBS x 12 @ 32/20kg 

Box Jumps x 6 @ 30”/24” 

HSPU x 4-6-8-10-12-14 

 

WOD 2 ~ AMRAP  

 

Cals x 7/11

Burpee x 4 

Power Cleans 4 @ 80/55kg 

 

WOD 3 ~ AMRAP 

 

Single Arm DB Cluster x 4 e.s @ 22.5/15kg 

Toes – Bar x 8 

 

Thursday – Gymnastics

 

Friday 

 

A1. Front Squat – 5/3/1 App

A2. Bulgarian Split Squats x 10 e.s

A3. Seated Dual DB Balboas x 10

 

B. Snatch ~ E2MOM x  5 Rounds

 

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

 

Today’s Workout:

 

Cals x 10/12 

Power Snatch x 4 @ 60/40kg 

OH Squats x 4 @ 60/40kg 

 

Saturday 

 

A1. Deadlift – 5/3/1 App

A2. Bench Press – 5/3/1 App

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

 

Today’s Workout:

 

Waller Special

 

Sunday – Service 

YGIG per round

With a medium-weight BB

5 rounds each

7x deadlifts

5x hang power cleans.

3x push press/jerk

1x thrusters

CF Semi final workout no2

5 rounds for Time

100 double-unders

20 toes-to-bar

10 front squats RX 70/100Kg scale as needed.