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CrossFit Programme August 5th – 11th

Posted 4th August 2024 by Anthony Waller

 

🚨 NEW TRAINING CYCLE 🚨

 

Second CrossFit Cycle 2024 

 

Week 6

 

The weeks roll on and we continue our march. The bodies are looking strong and there are some exciting targets that are going to get smashed. A few small changes to the accessory work and a couple of benchmark WODs to look forward to as well.

 

“Discipline is the bridge between goals and accomplishment.”

 

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. BB Bent Over Row x 10-12 ( Focus on Form )

B1. Dual DB RFE Split Squats x 10-12 e.s

 

C. Snatch ~ Floating Pull + Floating Power + Squat Snatch + OHS ( 2 + 1 + 2 + 1 )

 

Today’s Workout: 

 

Solo – For Time

 

Hang Power Snatch x 15 @ 30/20kg 

OH Squats x 15 

Cals x 18-15-12 

 

Tuesday

 

A1. Bench Press – 5/3/1 App

A2. Strict Pull Ups x 10 + ISO Chin Over Bar Hold on First & Last Rep x 3-5 sec

 

B1. Strict Dips x 10

B2. Dual DB Lying Tricep Extension x 10-12

B3. EZ Bar Lap Curls x 8-10

B4. Zottman Curls x 10

 

Today’s Workout: 

 

“Jackie”

 

Row x 1000m 

Thrusters x 50 @ 20/15kg 

Pull Ups x 30 

 

Wednesday – Conditioning 

 

WOD 1 

 

Double Unders x 30 

Sumo Deadlift High Pull x 5 

Front Squat x 5 

Box Jump Overs x 5 

 

WOD 2 

 

Hang Power Clean x 4-5-6-7-8 @ 60/40kg 

Push Jerk x 4-5-6-7-8 

Burpee o/ Bar x 4-5-6-7-8 

 

WOD 3 

 

Cals x 25/35 

Air Squats x 100 

 

Cals x 25/35 

Hand Release Push Ups x 75 

 

Cals x 25/35 

Toes – Bar x 50

 

Thursday – Gymnastics

 

Friday 

 

A1. Back Squat – 5/3/1 App

A2. Strict HSPU x 3-6 + Kipping HSPU x 3-6 + Shoulder Taps x 8-10+

 

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

 

Today’s Workout:

 

“Diane” 

 

Deadlift x 21-15-9 @ 100/70kg 

HSPU x 21-15-9 

 

Saturday 

 

A1. Press – 5/3/1 App

A2. Deadlift – 5/3/1 App

 

Today’s Workout:

 

Waller Special

 

Sunday – Service 

 

Power clean and Jerk

5min to build to a good weight.

Power clean and Jerk

1 reps every 45seconds for 12mins (16sets)

6 rounds

250 mtr row

1x rope climb

10-12 kcals Bike

15x T2B