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CrossFit Programme June 10th – 16th

Posted 9th June 2024 by Anthony Waller

 

NEW CYCLE ūüö®

 

Week 10    

‚ÄúDiscipline is the bridge between goals and accomplishment.‚ÄĚ

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

 

Monday 

 

A1. Strict Press x 5-4-3-2 ~ ( 75-80-85-95%+)

A2. Dual KB Gorilla Row x 16 Total

 

B1. Dips x 10 (Use Bands if Needed)

B2. Poliquin Lateral Raise x 10-12 e.s

B3. EZ Bar Bicep Curls x 10-12

 

Today’s Workout:¬†

 

Rounds // Time ~ Coaches Choice

 

Double Unders x 30 

Alt DB Devils Press x 6 Total @ 22.5/15kg 

 

Tuesday

 

A1. Snatch Grip Deadlift x 5-4-3-2 ~ ( 75-80-85-95%+)

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

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

 

B. Clean & Jerk ~ E2MOM x  5 Rounds

 

Squat Clean & Jerk x 2

 

Today’s Workout:¬†

 

Rounds // Time ~ Coaches Choice

 

Deadlift x 3 @ 140/90kg 

Burpee x 5 

Chest РBar Pull Up x 7 

 

Wednesday ‚Äď Conditioning¬†

 

WOD 1 ~ Rounds // Time ~ Coaches Choice

 

P1. 

 

Dual DB Hang Power Clean & Press x 9 @ 17.5/12.5kg 

Dual DB Box Step Ups x 6 Total 

Dual DB Thrusters x 9 

 

P2. 

 

Cardio x 300m 

 

WOD 2 ~ Rounds // Time ~ Coaches Choice

 

P1. 

 

Power Snatch x 7 @ 50/35kg 

OH Squats x 7 

 

P2. 

 

Cals x 15/20 

 

WOD 3 ~ Rounds // Time ~ Coaches Choice

 

Toes РBar x 7 

D-Ball o/ Shoulder x 5 

Wall Walks x 3 

 

Thursday ‚Äď Gymnastics

 

Friday 

 

A1. Front Squat x 5-4-3-2 ~ ( 75-80-85-95%+)

A2. Bulgarian Split Squats x 10 e.s

A3. Seated Dual DB Balboas x 10

 

B. Snatch ~ E2MOM x  5 Rounds

 

Squat Snatch x 2

 

Today’s Workout:

 

For Time

 

Cals x 50 

Hand Release Push Ups x 50 

Cals x 50 

HSPU x 50 

 

Saturday 

 

A1. Deadlift x 5-4-3-2 ~ ( 75-80-85-95%+)

A2. Bench Press x 5-4-3-2 ~ ( 75-80-85-95%+)

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

 

Today’s Workout:

 

Rolling Clock 

 

Part A.

 

Squat Cleans x 12-9-6 @ 60/45kg 

Cals x 12-9-6 

 

Part B.

 

Power Clean x 15-12-9 @ 50/35kg 

HSPU x 15-12-9 

 

Part C.

 

Thrusters x 21-15-9 @ 42.5/30kg 

Pull Ups x 21-15-9 

 

Sunday РService 

3x rounds

15x left arm KB/DB snatches @24/17.5

15x right arm KB/DB snatches @24/17.5

15 Pull-ups

 

400mtr run / 24/32Kcals bike

12x back squats/squat cleans @ 100/60 or 75/50

400mtr run / 24/32Kcals bike

9x squats / squat cleans @ 100/60 or 75/50

400mtr run / 24/32Kcals bike

6x squats / squat cleans @ 100/60 or 75/50

400mtr run / 24/32Kcals bike

3x squats / squat cleans @ 100/60 or 75/50

3 rounds

100 singles under

30/45 sec handstand hold

50 DU

20 T2B