CrossFit Programme July 15th – 21st

🚨 NEW TRAINING CYCLE 🚨

Second CrossFit Cycle 2024 

Week 3.

You did not wake up today to be mediocre.

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 ( 1 + 1 + 1 )

Today’s Workout: 

Partner ~ Ladder ~ Y.G.I.G ~ Per Move

Cals x 10-12 

Dual DB Devils Press x 5 @ 17.5/12.5 kg

Wall Balls x 10-15-20-25-30 etc…

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: 

Solo ~ 12 min Cap

Burpees x 1-2-3-4-5-6-7-8-9-10

Box Jumps x 1-2-3-4-5-6-7-8-9-10

BB Power Clean & Push Jerk x AMRAP in Time Remaining

Wednesday – Conditioning 

WOD 1 

Cals x 25/35 Each 

Hang Squat Cleans x 6 @ 60/45kg 

Cals x 25/35 Each 

WOD 2 

Run x 400m Together 

Front Squats x 12 @ 60/45kg 

WOD 3 

D-Ball o/ Shoulder x 5 

Front Rack Alt Lunges x 8 Total 

Knees – Elbows x 11

Thursday – Gymnastics

Friday 

A1. Back Squat – 5/3/1 App

A2. Strict HSPU x 3-6 + Kipping HSPU x 3-6 + Shoulder Taps x 4-8+

B. Clean & Jerk ~ Floating Pull + Floating Power + Power Clean + Jerk ( 1 + 1 + 1 + 1 )

Today’s Workout:

Dual DB Renegade Row x 10 Total 

Dual DB Push Up x 10 

Dual DB Deadlift x 10 

Dual DB Snatch x 10 

Cals x 18-16-14-12 

Saturday 

A1. Press – 5/3/1 App

A2. Deadlift – 5/3/1 App

Today’s Workout:

Waller Special

Sunday – Service

BB complex for quality -12min

Deadlifts x6

Hang power cleans x3

Front squats x3

Push press/jerk x3

for time: 10min TC

20 Deadlifts rx 100/70

20 HSPU

15 Deadlifts

15 HSPU

10 Deadlifts

10 HSPU

3 Rounds for time of: 8min TC

24 Thrusters, 35/25

12 T2B/T2R

Dumbbell Farmer’s Carry