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CrossFit Programme July 1st – 7th

Posted 30th June 2024 by Anthony Waller

 

🚨 NEW TRAINING CYCLE 🚨

 

Second CrossFit Cycle 2024 

 

Week 1.

Round two. Ding, ding. A massive start to the year, with some epic lifts and skills unlocked. The second wave of training is about to begin and if it ain’t broke don’t fix it as they say. We’ll be back on the tried and trusted 5/3/1 programme with some new accessories and complexes to come. Once again it’s time to set those targets high and fix the blinkers as nothing but your best will be required.

“Great works are performed, not by strength, but by perseverance.”

 

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 – 5/3/1 App

 

B1. Dual DB Chest Support Rows x 10-12

B1. Dual DB FFE Split Squats x 10 e.s

 

C. Snatch ~ Floating Pull + Floating Power + OHS ( 2 + 2 + 2 )

 

Today’s Workout: 

 

Time Cap – Coaches Choice

 

Alt DB Snatch x 15-12-9-6-3 Total @ 22.5/15kg 

Burpee Box Jumps x 15-12-9-6-3

 

Tuesday

 

A1. Bench Press – 5/3/1 App

A2. Strict Pull Ups x 10

 

B1. Strict Dips x 10

B2. Zottman Curls x 10

 

Today’s Workout: 

 

Rounds & Time ~ Coaches Choice

 

Deadlift x 12-12-12-12 @ 90/70kg 

HSPU x 12-12-12-12 

 

Wednesday – Conditioning 

 

WOD 1 ~ Rounds & Time ~ Coaches Choice 

 

Cals x 12/15 

Dual DB Push Press x 12 @ 17.5/12.5kg 

Dual DB Squat x 12 

 

WOD 2 ~ Rounds & Time ~ Coaches Choice 

 

Power Clean & Push Jerk x 6 @ 70/45kg 

Run x 300m / Cardio x 300m 

 

WOD 3 ~ Rounds & Time ~ Coaches Choice 

 

Double Unders x 20-30-40-50-60 

Toes – Bar x 12 

 

Thursday – Gymnastics

 

Friday 

 

A1. Back Squat – 5/3/1 App

A2. Strict HSPU x 3 + Kipping HSPU x 3 + Shoulder Taps x 2+

 

B. Clean & Jerk ~ Floating Pull + Floating Power + Power Jerk ( 2 + 2 + 2 )

 

Today’s Workout:

 

Rounds & Time ~ Coaches Choice

 

KB High Pull x 9 

KB Squat x 15 

AKBS x 21 

Cals x 21-15-9 

 

Saturday 

 

A1. Press – 5/3/1 App

A2. Deadlift – 5/3/1 App

 

Today’s Workout:

 

Waller Special

 

Sunday – Service 

 

10 rounds

1          Clean and press 85kg/50kg

5          HSPU

7          Box jump overs.

9          Kcals

Midline finisher