CrossFit Programme July 22nd – 28th

🚨 NEW TRAINING CYCLE 🚨

Second CrossFit Cycle 2024 

Week 4 ~ Deload

Time to refresh the body a little.

After a massive week on the legs and an epic summer party comp at the weekend, we’re taking this week to pull those percentages back and give those bodies some well deserved tlc. It’s business as usual as we continue to hone our skills and sharpen our technique.

Action is the foundational key to all success.

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 ~ 4 x 10 @ 50%

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 + Squat Snatch + OHS ( 2 + 1 + 2 + 1 )

Today’s Workout: 

Solo 

Double Unders x 30 – 40 – 50 – 60 – 70 

Wall Walks x 1 – 2 – 3 – 4 – 5 

Sit Ups x 6 – 9 – 12 – 15 – 18 

Tuesday

A1. Bench Press ~ 4 x 10 @ 50%

A2. Strict Pull Ups x 10

B1. Strict Dips x 10

B2. Zottman Curls x 10

Today’s Workout: 

Deadlift x 4 @ 140/90kg 

Cals x 11/14

Wednesday – Conditioning 

WOD 1

Power Clean & Jerk x 7 @ 60/42.5kg 

Chest – Bar Pull Ups x 7 

Pistols x 4-8-12-16-20 Total 

WOD 2 ~ Ladder 

KBS x 12 @ 32/20kg 

Box Jumps x 6 @ 30”/24” 

HSPU x 4-6-8-10-12-14 

WOD 3

Single Arm DB Cluster x 4 e.s @ 22.5/15kg 

Toes – Bar x 8 

Thursday – Gymnastics

Friday 

A1. Back Squat ~ 4 x 10 @ 50%

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

B. Clean & Jerk ~ Floating Pull + Floating Power + Squat Clean + Split Jerk ( 2 + 1 + 2 + 1 )

Today’s Workout:

Single Arm DB Clean & Jerk x 6 Total 

Burpee o/ DB x 6 

Cash Out ~ Cals

Saturday 

A1. Press ~ 4 x 10 @ 50%

A2. Deadlift ~ 4 x 10 @ 50%

Today’s Workout:

Waller Special

Sunday – Service 

El jefe ~ TBC