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CrossFit Programme July 29th – August 4th

Posted 28th July 2024 by Anthony Waller

 

🚨 NEW TRAINING CYCLE 🚨

 

Second CrossFit Cycle 2024 

 

Week 5

 

Feeling fresh and ready for the back five. With a well deserved deload week behind us, it’s time once again to strap in and take things up a gear.

 

Motivation is what gets you started. Habit is what keeps you going.

 

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

 

Today’s Workout: 

 

Grip ‘n’ Rip 

 

Deadlift x 21-15-9 @ 60/42.5kg 

Toes – Bar x 21-15-9 

 

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: 

 

P1. 

 

Cals x 9/13 

Burpee x 6 

 

P2. 

 

Hang Clusters x 5-6-7-8-9-10 @ 45/30kg 

 

Wednesday – Conditioning 

 

WOD 1 

 

P1. 

 

Double Unders x 50 

HSPU x 15-12-9 

 

P2. 

 

Alt DB Snatch x 12 Total @ 22.5/15kg 

Single Arm OH DB Alt Lunges x 12 Total 

 

WOD 2 

 

P1. 

 

STOH x 7 @ 60/35kg 

Front Squats x 7 

Box Jumps x 7 

 

P2. 

 

Dual KB Farmers Hold ~ Until Switch 

 

WOD 3 

 

Weighted Sit Ups x 100 @ 15/7.5kg 

 

*Penalty Cals If You Break x Cals x 15/20*

 

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 + Squat Clean + Split Jerk ( 2 + 1 + 2 + 1 )

 

Today’s Workout:

 

“Grace” 

 

Saturday 

 

A1. Press – 5/3/1 App

A2. Deadlift – 5/3/1 App

 

Today’s Workout:

 

Waller Special

 

Sunday – Service 

BB Complex. 10x rounds E2MO2M

Either build or stick to a good weight

1x Deadlift

1x Hang power clean.

1x Front squat

1x Jerk

5 ROUNDS – FOR TIME

8 handstand push-ups

8 alternating front rack lunges (30/50kg)

8 push presses (30/50 kg)

400m run / 500m row/ski

If any time reaming

50x T2B/T2R