Sort by tags

CrossFit Programme May 20th – 26th

Posted 19th May 2024 by Anthony Waller




Week 7  


It’s only the second wave of the training cycle and already we’ve seen some huge PBs and with plenty of technique improvements across the board in lifting too.

As we move into heavy singles this week be patient and trust the process, there’s plenty of time left in this cycle so stay the course and aim high.

See you at work.


Monday ‚Äď Press + Dips¬†

Tuesday ‚Äď Pulls + HSPU + Clean & Jerk¬†

Wednesday ‚Äď Conditioning

Thursday ‚Äď Gymnastics

Friday ‚Äď Front Squat + Snatch¬†

Saturday ‚Äď Deadlift + Bench + Pull Ups

Sunday – Sunday Service




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:¬†


Dual DB Snatch x 12 Total 

Dual DB Alt Lunges x 12 Total @ 17.5/12.5kg 

HSPU x 15-12-9-6-3 




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:¬†


Front Squats x 21-15-9 @ 70/45kg 

Pull Ups x 21-15-9 


Wednesday ‚Äď Conditioning¬†


WOD 1 


5 Rounds 


Single Arm DB Clean & Press x 8 Total @ 30/22.5kg 

Butterfly Sit Ups x 12 


WOD 2 


Deadlifts x 9 @ 90/60kg 

D-Ball Box Step Overs x 6 Total @ 40/25kg 


WOD 3 


KB Squats x 20-30-40 

Run x 400m 

Burpee Box Jumps x 10 


Thursday ‚Äď Gymnastics




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:


“Strength & Onur”


Power Clean x 15-12-9 @ 60/45kg 

Double Unders x 50-50-50 

Wall Balls x 15-12-9 

Double Unders 50-50-50 




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 РService 

Power cleans and back squats

YGIG EMOM -build weight single @90+%

3,2,1,1,1,1x Power cleans.

6,4,2,2,2 ,2 x back squats

Semi-final workout event 4 with scale

400 mtr row

96ft handstand walk or plus 30x HSPU with 30 sec wall hold to finish.

600mtr row

128 ft handstand walk or 40x HSPU with 30 sec wall hold to finish.

800mtr row

72ft handstand walk plus 20x HSPU 30sec wall hold to finish.

If you have time.

KB farmers carries 1 lap gym

EZ bb culrs  x12-15