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CrossFit Programme September 30th – October 6th

Posted 29th September 2024 by Anthony Waller

 

 

Third CrossFit Cycle 2024  

 

Week 3 

 

We are well on our way now as the percentages climb and the skill level rises. Before long you’ll be stepping up once again to test yourself and see what all your effort and discipline has amounted to. Make this week count in and out of the gym. Details matter.

Motivation is what gets you started. Habit is what keeps you going.

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 ( 1 + 1 + 2 + 2 )

 

Today’s Workout: 

 

P1. 

 

Squat Clean x 3 @ 60/40kg 

Front Squat x 3 

Thruster x 3 

 

P2. 

 

Cals x 15/20 

 

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  ( 1 + 1 + 2 + 2 )

 

Today’s Workout: 

 

Double Unders x 30 – 40 – 50 – 60 – 70 

Wall Walks x 1 – 2 – 3 – 4 – 5 

Weighted Sit Ups w/ Plate  x 6 – 9 – 12 – 15 – 18 @ 15/10kg 

 

Wednesday – Conditioning 

 

WOD 1 

 

Work 2 min // Rest 1 min 

 

Cals x Max Effort : 60 sec 

Deadlift x Max Effort : 60 sec @ 70/55kg 

Rest x : 60 sec 

 

WOD 2 

 

Run x 400m 

Power Clean & Jerk x 8 @ 70/55kg 

 

WOD 3 

 

Alt DB Snatch x 10 Total @ 22.5/15kg 

Toes – Bar x 10 

 

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:

 

Work 2:30 min // Rest 1 min 

 

Cals x 12/15 

D-Ball o/ Shoulder x 7 

Burpee Box Jumps x 7 

Wall Balls x Max Effort Time Remaining 

 

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 

Every 0-6-12-18-24-30-36-42

Do 24-30 kcals

Then do AMRAP-start where you finished each round

3x rope climbs

5x devil press -22.5/15kg

7x T2B/T2R