CrossFit Programme July 29th – August 4th
🚨 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