CrossFit Programme September 23rd – 29th
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
C. 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