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CrossFit Programme September 23rd – 29th

Posted 22nd September 2024 by Anthony Waller

 

 

Third CrossFit Cycle 2024  

 

Week 2  

 

New schedule off to a great start last week, with the bar set nice and high and the vision clear. Brick by brick we complete the build, stay focused, stay hungry and maintain your discipline.

 

There are no statues of critics. 

 

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 – 5/3/1 App

A2. Single Arm DB Row x 10 e.s

A3. Knee Up External Rotation x 10 e.s

 

B. Clean & Jerk ~ Hang Pull + Hang Power + Power + Push Jerk ( 2 + 2 + 2 + 2 )

 

Today’s Workout: 

 

P1. 

 

Power Clean x 3 @ 42.5/30kg 

Push Press x 6 

Power Clean x 3 

Thruster x 6 

Power Clean x 3 

 

P2. 

 

Cardio x 350m 

 

Tuesday

 

A1. Sumo Deadlift – 5/3/1 App

A2. Cyclist Squat w/ DB/KB x 15

A3. Strict Handstand Push Up w/ Tempo ( 30×1 ) x 5

 

B. Snatch ~ Hang Pull + Hang Power + Power + OHS  ( 2 + 2 + 2 + 2 )

 

Today’s Workout: 

 

P1. 

 

Cals x 10/15

Burpees x 8 

 

P2. 

 

D-Ball Deadlifts x 10 

 

Wednesday – Conditioning 

 

WOD ~ Partner Chipper 

 

BB @ 50/35kg 

Reps = Per Athlete 

 

Run x 600m w/ Weighted Vest @ 10/6kg 

 

Front Squats x 60 

Hang Power Cleans x 50 

Front Rack Alt Lunges x 40 Total 

C2B Pull Ups x 30 

Single Arm Devils Press x 20 Total @ 22.5/15kg 

 

Run x 600m w/ Weighted Vest 

 

Burpee Box Jumps x 20 

Toes – Bar x 30 

Pistols x 40 Total 

Push Press x 50 

Front Squats x 60 

 

Run x 600m w/ Weighted Vest 

 

Thursday – Gymnastics

 

Friday 

 

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:

 

Double Unders x 40 

Alt DB Snatch x 10-12-14-16-18 Total @ 22.5/15kg 

Hand Release Push Ups x 7-10 

 

Saturday 

 

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 – Service 

 

4 Rounds for time of:

25x Wallball Balls

10x Deadlifts110/75kg

5 Rounds for time of:

10x toes-to-bar

10x Handstand Push-ups

5/10x MU/Chin-ups

Amrap 20 minutes of:

24 kcals Bike

500m row

400m run