CrossFit Programme August 12th – 18th

🚨 NEW TRAINING CYCLE 🚨

Second CrossFit Cycle 2024 

Week 7

Slow and steady progress will get you where you want to go.

All progress takes place outside the comfort zone.

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: 

5 Rounds 

Wall Walks x 3

Dual DB Hang Squat Clean x 6 @ 20/12.5kg 

Dual DB Push Press x 9

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: 

P1. 

Cals x 27 – 21 – 15 

P2. 

Wall Balls x 12 

Box Jumps x 8 

D-Ball o/ Shoulder x 4 

Wednesday – Conditioning 

WOD 1 

Run x 400m 

OH Squat x 25 @ 35/20kg 

WOD 2 

Deadlift x 4 @ 60/40kg 

Power Clean x 4 

Thruster x 4 

Cash Out – Suitcase Carry x 400m @ 32/20kg 

WOD 3 

P1. 

Cals x 22 – 18 – 14 

P2. 

Front Rack Hold x Until Switch @ 60/40kg 

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:

“Isabel” 

Snatch x 30 – For Time @ 60/43kg 

Saturday 

A1. Press – 5/3/1 App

A2. Deadlift – 5/3/1 App

Today’s Workout:

Waller Special

Sunday – Service