CrossFit Programme May 13th – 19th

NEW CYCLE 🚨

Week 6 

Same drills, different day. Keep pushing.

“The last mile is always the least crowded”

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: 

Deadlift x 5 @ 100/75kg 

Box Jumps x 10 

Knees – Elbows x 15-13-11-9-7-5

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: 

Rolling EMOM 

Cals x : 60 sec ~ Max Effort 

Wall Balls x : 60 sec ~ Max Effort 

Rest x : 60 sec 

Wednesday – Conditioning 

WOD 1 

Cals x 10-12-14-16-18 

AKBS x 10-12-14-16-18 

Air Squats x 10-20-30-40-50 

WOD 2 

Push Press x 7 @ 50/35kg 

Burpee o/ Bar x 7 

Pull Ups x 7 

WOD 3 

D-Ball o/ Shoulder x 6 @ 40/25kg 

Wall Walks x 3 

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 9/11 

Hand Release Push Ups x 10 

Alt DB Snatch x 10 Total @ 22.5/15kg 

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 

Alt YGIG -choose the weight and build the weight for 12mins

1x snatch

3x thruster

5x power clean n jerk

2024 workout no3

7 rounds for time:

10-calorie Echo bike

1 legless rope climb

10 box jump overs

1 legless rope climb