CrossFit Programme September 2nd – 8th

🚨 NEW TRAINING CYCLE 🚨

Second CrossFit Cycle 2024 

Week 10 – Test week….Lessgo!!

One Rep Max Testing Guide 

Aim to hit your 1 Rep Max within seven working sets. 

WARM-UP – Get Sweaty 

1 x 5 @ 50%

1 x 3 @ 60%

1 x 2 @ 70%

1 x 1 @ 80%

1 x 1 @ 90%

1 x 1 @ 95%

1 x 1 @ 100%+ or New PR 

Of course this is just a guide and you may already had a solid plan of attack. Either way it’s now time to see what all your hard work and effort has amounted to, so enjoy the session, lift safe and give it all you have. 

The difference between the impossible and the possible lies in a person’s determination.

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 – Test

B. Snatch – Test

Today’s Workout: 

Double Unders x 30-40-50-60 

AKBS x 15 @ 24/16kg 

Tuesday

A. Bench Press – Test

B. Strict Pull Ups – Test

C. Strict Dips – Test

Today’s Workout: 

Partner – Both Working 

P1. 

Alt DB Snatch x 14 Total @ 22.5/15kg 

Pull Ups x 7

P2. 

Cals x 12/16

D-Ball Squats x 10 @ 50/35kg

Wednesday – Conditioning 

WOD 1 

Run x 600m 

Burpee Box Jumps x 15 

Back Squats x 15 @ 70/50kg 

WOD 2 

Cals x 18/22 

Dual DB Devils Press x 6 @ 20/15kg 

Dual DB Box Step Overs x 8 Total 

Thursday – Gymnastics

Friday 

A. Back Squat – Test

B. Strict HSPU / Kipping HSPU / Shoulder Taps / Holds / Walking – Test

C. Clean & Jerk – Test

Today’s Workout:

P1. 

Cals x 15/20

Toes – Bar x 12 

P2. 

Dual DB Clean & Press x 10 @ 17.5/12.5kg 

Dual DB Thruster x 10 

Saturday 

A1. Press – Test

A2. Deadlift – Test

Today’s Workout:

Waller Special

Sunday – Service 

Working in YGIG format-per-round

10mins

Hang power clean x5 @45/30

Front squat x5

Push press x5

8mins

Power clean x3 @ 75/50

Jerks x3 @ 75/50

6mins

Clean and Jerk x1 @?

DB box step over/step ups x100

T2B/T2R x75