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CrossFit Programme July 8th – 14th

Posted 7th July 2024 by Anthony Waller

 

🚨 NEW TRAINING CYCLE 🚨

 

Second CrossFit Cycle 2024 

 

Week 2.

 

First week in the bag and the foundations have be laid. As summer begins and the weather hopefully picks up we know that fun outside the gym will be on the rise. Social events, holidays and those weekend bevvies will undoubtably become part of our routine, so in this knowledge make sure you turn up in every session and make that hour or more count to the fullest. Earn it to deserve it.

 

“Confidence comes from discipline and training.”

 

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: 

 

Double Unders x 30 

Squat Cleans x 3-6-9-12 @ 70/45kg 

Strict Chin Ups x 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: 

 

Partner Both Working 

 

P1. 

 

Dual DB Snatch x 8 @ 17.5/12.5kg 

Dual DB Push Press x 12 

Dual DB Squat x 8 

 

P2. 

 

Cardio x 250/350m 

 

 

Wednesday – Conditioning 

 

WOD 1

 

Cals x 7/11 

D-Ball o/ Shoulder x 5 

Wall Walk x 3 

 

WOD 2 

 

Deadlift x 6 @ 110/80kg 

Burpee o/ Bar x 6 

Wall Balls x 12-14-16-18-20

 

WOD 3 

 

Partner Both Working 

 

P1. 

 

Cals x 11/15 

 

P2. 

 

Box Jumps x 10 

 

Thursday – Gymnastics

 

Friday 

 

A1. Back Squat – 5/3/1 App

A2. Strict HSPU x 3 + Kipping HSPU x 3 + Shoulder Taps x 2-4+

 

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

 

Today’s Workout:

 

Power Cleans x 7 @ 50/35kg 

Toes – Bar x 7 

STOH x 7 @ 50/35kg 

Toes – Bar x 7 

 

Saturday 

 

A1. Press – 5/3/1 App

A2. Deadlift – 5/3/1 App

 

Today’s Workout:

 

Waller Special

 

Sunday – Service

3 Rounds for time of:

30 Wallball Shots, 9/7

8 Hang Power Cleans, 70/45

3-4 Rounds for time of:

21 Box Jumps, 24″/20″

15 Toes-to-bar/rings

9 Power Snatch, 45/30

3-4 Rounds for time of:

20 Push-ups

2  Rope Climb, 15 ft.