CrossFit Programme September 16th – 22nd
🚨 NEW TRAINING CYCLE 🚨
Third CrossFit Cycle 2024 Â
Week 1Â
So here we go. it’s the final training cycle of 2024 and the last march to hit those targets before we close out another epic training year. There’s still so much time to attack your goals new and old, so let’s keep this incredible standard and discipline up.
Action is the foundational key to all success.
See you at work.
Monday – Back Squat + Clean & JerkÂ
Tuesday – Sumo Deadlift + HSPU + SnatchÂ
Wednesday – Conditioning
Thursday – Gymnastics
Friday – Bench Press + Chin Ups + Ring DipsÂ
Saturday – Front Squat + Seated Shoulder PressÂ
Sunday – Sunday Service
MondayÂ
A1. Back Squat – 5/3/1 App
A2. Single Arm DB Row x 10 e.s
A3. Knee Up External Rotation x 10 e.s
C. Clean & Jerk ~ Hang Pull + Hang Power + Power + Push Jerk ( 2 + 2 + 2 + 2 )
Today’s Workout:Â
P1.Â
Deadlift x 6-9-12-15-18 @ 70/55kgÂ
Burpee o/ Bar x 7Â
P2.Â
Dual DB Push Press x 14 @ 17.5/12.5kgÂ
Dual DB Alt Lunges x 14 TotalÂ
Tuesday
A1. Sumo Deadlift – 5/3/1 App
A2. Cyclist Squat w/ Heavy DB or KB x 15
A3. Strict Handstand Push Up w/ Tempo ( 30×1 ) x 5
B. Snatch ~ Hang Pull + Hang Power + Power + OHS Â ( 2 + 2 + 2 + 2 )
Today’s Workout:Â
P1.Â
Power Clean x 8 @ 60/42.5kgÂ
Front Squat x 8Â
Toes – Bar x 8Â
P2.Â
Cals x 12/18Â
Wednesday – ConditioningÂ
WOD 1Â
P1.Â
AKBS x 24 @ 24/16kgÂ
Box Step Overs x 12 TotalÂ
P2.Â
Run x 600mÂ
WOD 2Â
Hang Power Snatch x 7 @ 45/30kgÂ
Pull Ups x 7Â
WOD 3Â
Cals x 10/15Â
D-Ball ~ Shoulder x 6 @ 50/35kgÂ
D-Ball Squat x 6Â
Thursday – Gymnastics
FridayÂ
A1. Bench Press – 5/3/1 App
A2. Chin Ups x 10 ( Add Weight if Possible or Use Band if Needed )
B1. Ring Dip Complex ~ Top Hold x : 5-10 sec + Bottom Hold x : 5-10 sec + 1-3 Strict Ring Dips
B2. BB Reverse Bicep Curls x 12-15
B3. Weighted Sit Ups x 10-12
Today’s Workout:
P1.Â
Dual DB Devils Press x 5Â
Dual DB Thrusters x 10Â
P2.Â
Cals x 7/11Â
Wall Walks x 3Â
SaturdayÂ
A1. Front Squat – 5/3/1 App
A2. Seated DB Shoulder Press x 10
B1. Pendlay Row x 10
B2. Dual DB Bulgarian Split Squats x 10 e.s
Today’s Workout:
Waller Special
Sunday – ServiceÂ
10 rounds
3x power cleans @80/50kg
5x HSPU
7x pull-ups
“Christine:
3 rounds
500 row
12x deadlifts @ BW
21x box jumps