CrossFit Programme June 24th – 30th
The Reshuffle
“The purpose of training is to tighten up the slack, toughen the body, and polish the spirit.”
See you at work.
Monday – Front Squat + Snatch
Tuesday – Bench Press + Pull Ups + Dips
Wednesday – Conditioning
Thursday – Gymnastics
Friday – Back Squat + HSPU + Clean & Jerks
Saturday – Press + Deadlift
Sunday – Sunday Service
Monday
A. Front Squat x 6 w/ Tempo 30X1
B1. Dual DB Split Squats x 10 e.s
B1. Single Leg Calf Raises x 20 e.s
C. Snatch ~ Hang Power + Power + OHS x (2+2+2)
Today’s Workout:
Time Cap – Coaches Choice
Wall Balls x 100
Power Cleans x Max Effort in Time Remaining @ 60/45kg
Tuesday
A1. Bench Press x 6 w/ Tempo 30X1
A2. Chin Ups x 3-6 w/ Tempo 30X1
B1. Dips x 6 w/ Tempo 30X1
B2. Seated Dual DB Hammer Curls x 12 Total (Moving at the Same Time)
Today’s Workout:
Rounds & Time ~ Coaches Choice
P1.
Dual DB Deadlift x 8 @ 17.5/12.5kg
Dual DB Hang Power Clean & Press x 8
Dual DB OH Lunges x 8 Total
P2.
Box Jumps x 5 @ 30/24”
Pull Ups x 10
Wednesday – Conditioning
WOD 1 – Rounds & Time ~ Coaches Choice
Double Unders x 30
Burpees x 9
Squat Cleans x 6 @ 70/50kg
WOD 2 – Rounds & Time ~ Coaches Choice
Cals x 9/11
Toes – Bar x 9
Hang Power Snatch x 9 @ 42.5/25kg
WOD 3 – Rounds & Time ~ Coaches Choice
KBS x 21 @ 32/24kg
Wall Walks x 6
Run x 400m // Cals x 12/18
Thursday – Gymnastics
Friday
A1. Back Squat x 6 w/ Tempo 30X1
A2. HSPU ( Any Style ) x 6 w/ Tempo 30X1
B. Clean & Jerk ~ Hang Power + Power + Front Squat + Jerk x (1+2+1+1)
Today’s Workout:
Thrusters x 21-15-9 @ 42.5/30kg
Cals x 21-15-9
Saturday
A1. Press x 6 w/ Tempo 30X1
A2. Deadlift x 6 w/ Tempo 30X1
Today’s Workout:
Partner / Solo ~ Time Cap Coaches Choice
AKBS x 15 @ 24/16kg
Pistols x 12 Total
KB Squats x 15
Box Jumps x 12
Cals x 9-12-15-18-21
Sunday – Service
1-5-9 reps for time of:
BB clean and press 75/50
Burpees pull up
9-15-21 reps for time of:
Deadlift, 125/85
Bar-facing Burpee
9-15-21 reps for time of:
Burpees
Pull-ups
Max Kcals in 6mins