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CrossFit Programme August 19th – 25th

Posted 18th August 2024 by Anthony Waller

 

🚨 NEW TRAINING CYCLE 🚨

 

Second CrossFit Cycle 2024 

 

Week 8 ~ Deload

 

It’s time once again to pump the breaks and let our bodies power up, before we make our final march on test week.

 

No matter how many mistakes you make or how slow you progress, you are still way ahead of everyone who isn’t trying.

 

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 @ 55-65%

 

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 ( 1 + 1 + 1 + 1 )

 

Today’s Workout: 

 

3 Rounds 

 

Cals x 16/20 

Box Jumps x 20 

Wall Balls x 30 

 

Tuesday

 

A1. Bench Press ~ 4 x 10 @ 55-65%

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: 

 

Muscle Ups // Scale x 7 

Squat Clean x 3-5-7-9-11 @ 70/45kg 

 

Wednesday – Conditioning 

 

WOD 1 

 

“Megan” 

 

21-15-9 

 

Burpee 

KBS @ 24/16kg 

Double Unders 

 

WOD 2 

 

Run x 600m 

Deadlift x 15 @ 80/55kg 

Dual DB Box Step Ups x 20 Total @ 15/10kg 

 

WOD 3 

 

Power Clean & Jerk x 7 

Toes – Bar x 5 

HSPU x 3 (+2) Each Round 

 

Thursday – Gymnastics

 

Friday 

 

A1. Back Squat ~ 4 x 10 @ 55-65%

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 ( 1 + 1 + 1 + 1 )

 

Today’s Workout:

 

P1. 

 

Cals x 25/33 

 

P2. 

 

Dual KB Gorilla Row x 16 Total 

Dual KB Squats x 16 

Dual KB Alt Lunges x 16 Total 

 

Saturday 

 

A1. Press ~ 4 x 10 @ 55-65%

A2. Deadlift ~ 4 x 10 @ 55-65%

 

Today’s Workout:

 

Waller Special

 

Sunday – Service 

 

10 rounds BB complex E2MO2M

Deadlift x5

Power cleans x3

Push press x1

5 ROUNDS – FOR TIME

8 handstand push-ups

8 alternating front BB lunges (30/50kg)

8 push presses (30/50kg)

20/24 kcal row /ski or 16/20kcas bike or run 400mtrs