CrossFit Programme September 9th – 15th
The Reshuffle
As we close out the second training cycle of the year it’s time once again to mix things up and keep the body guessing.
Take this week to adjust to the new schedule and set out your new goals before we officially start the new programme on Monday 16th.
Discipline is the bridge between goals and accomplishment.
See you at work.
Monday – Back Squat + Clean & Jerk
Tuesday – Sumo Deadlift + HSPU + Snatch
Wednesday – Conditioning
Thursday – Gymnastics
Friday – Bench Press + Chin Ups + Ring Dips
Saturday – Front Squat + Seated Shoulder Press
Sunday – Sunday Service
Monday
A1. Back Squat x 8-6-4-2 ( Build Weight as Reps Drop )
A2. Dual DB Box Step Ups x 8 e.s
A3. Calf Raises x 20 ( w/ Feet On Weight Plate )
C. Clean & Jerk ~ Power Clean & Push Jerk x 5
Today’s Workout:
AMRAP Ladder x 3-6-9-12-15 +
Single Arm DB Clean & Press ~ Total @ 25/17.5kg
DB Goblet Squats
Chest – Bar Pull Ups
Tuesday
A1. Sumo Deadlift x 8-6-4-2 ( Build Weight as Reps Drop )
A2. Dual DB Seesaw Press x 14 Total
A3. Wall Walk x 2-4
B. Snatch ~ Power Snatch x 5
Today’s Workout:
P1.
Cals x 7/11
D-Ball o/ Shoulder x 6
P2.
Double KB Gorilla Row x 14 Total @ 20/12kg
Double KB Alt Lunges x 14 Total
Wednesday – Conditioning
WOD 1
Cals x 35/50
Thrusters x 50 @ 45/30kg
Cals x 35/50
Hang Power Clean & Press x 50 @ 45/30kg
Cals x 35/50
Box Jumps x 50 @ 24/32”
WOD 2
Toes – Bar x 20-15-10-5
HSPU x 5-10-15-20
WOD 3
Weighted Sit Ups x 15 @ 15/10kg
Ring Rows x 25
Thursday – Gymnastics
Friday
A. Bench Press x 8-6-4-2 ( Build Weight as Reps Drop )
A2. Chin Ups x 5 w/ Tempo ( 30×1 )
B1. Ring Dip Holds – Top : 5-10 sec + Bottom : 5-10 sec
B2. BB Bicep Curls x 21’s
B3. Weighted Sit Ups x 10-12
Today’s Workout:
P1.
Double Unders x 30
Deadlifts x 10 @ 80/60kg
P2.
Double KB Front Rack Hold
Saturday
A1. Front Squat x 8-6-4-2 ( Build Weight as Reps Drop )
A2. Dual KB Gorilla Row x 14 Total
B1. Seated DB Arnold Press x 10-12
B2. Poliquin Lateral Raises x 10
B3. Banded KBS x 12 ( Red Band + 16/20kg 0r Blue Band + 24kg )
Today’s Workout:
Waller Special
Sunday – Service
E4MOM x 28 minutes of:
400m Run/500 row-ski/30clas bike.
10 Thrusters, 45/30
10 Pull-ups
4 rounds
15x box jumps
handstand walk / 30-45sec hold.
15x T2B
1 lap heavy farmers carry.