CrossFit Programme September 30th – October 6th
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
C. 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