CrossFit Programme June 3rd – 9th
NEW CYCLE 🚨
Week 9
“If something stands between you and your success, move it. Never be denied.”
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:
Cals x 20-18-16-14-12-10
Front Squats x 7 @ 60/42.5kg
KBS x 14 @ 24/16kg
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
Squat Clean & Jerk x 3
Today’s Workout:
P1.
Hang Power Clean x 5 @ 50/35kg
STOH x 5
Burpees x 5
P2.
Dual KB Farmers Hold x Until Switch @ 24/16kg
Wednesday – Conditioning
Cash In – Box Jumps x 20 Each + Wall Walks x 10 Each
Squat Clean x 6 @ 70/50kg
Toes – Bar x 6
Cals x 9
Check Point – Box Jumps x 20 Each + Wall Walks x 10 Each
Thruster x 6 @ 45/30kg
Pull Ups x 6
Cals x 9
Cash Out – Box Jumps x 20 Each + Wall Walks x 10 Each
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
Squat Snatch x 3
Today’s Workout:
P1.
Dual DB Snatch x 8 @ 17.5/12.5kg
Dual DB Alt Lunges x 8 Total
P2.
Double Unders x 30
Air Squats x 15
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
BB complex E2MO2M for 12min
Power clean x3
Front squats x2
Jerk x1
3x rounds in a work rest format – Geoff will explain.
30-calorie Echo bike
15 muscle-ups/pull-ups
22mtrs dumbbell walking lunge rx45/30kg
In remaining time (if there is any)
3x 20x GHD sit-ups
3x 30seconf Handstand hold