Sort by tags

CrossFit Programme October 7th – 13th

Posted 6th October 2024 by Anthony Waller

 

Third CrossFit Cycle 2024  

 

Week 4 ~ Deload 

 

This week is your chance to pump the breaks, lower those percentages and give the body the rest it needs. If you’re feeling yourself, well then lick that stamp and send it. 

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. Pause Back Squat x 8-6-4-2 ( Pause 5 sec on the first rep only of every set )

A2. Single Arm DB Row x 10 e.s

A3. Knee Up External Rotation x 10 e.s

 

B. Clean & Jerk ~ Hang Power Clean + Power Clean + Push Jerk ( 1 + 1 + 1 ) *Build to a Technical Max for the day*

 

Today’s Workout: 

 

P1. 

 

Dual DB Renegade Row x 12 Total @ 17.5/12.5kg 

Dual DB Devils Press x 6 

Dual DB Push Press x 6 

Dual DB Squats x 12 

 

P2. 

 

Cals x 16/20 

 

Tuesday

 

A1. Halting Sumo Deadlift x 8-6-4-2 ( Pause 5 sec on the first rep only of every set )

A2. Cyclist Squat w/ DB/KB x 15

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

 

B. Snatch ~ Hang Power + Power + OHS ( 1 + 1 + 1 ) *Build to a Technical Max for the day*

 

Today’s Workout: 

 

Partner – Y.G.I.G 

 

Power Clean x 3 

Squat Clean x 3 

Thruster x 3 

 

BB @ 60/40kg 

 

Wednesday – Conditioning 

 

WOD 1 

 

Cals x 18/22 

Burpee x 8 ( + 2 ) 

Air Squat x 16 ( +4 ) 

 

WOD 2 

 

Double Unders x 50 

Deadlift x 8 @ 50/35kg 

Hang Power Clean & Press x 8 

 

WOD 3 

 

AKBS x 70 @ 24/16kg 

Pull Ups x 50 

Handstand Push Ups x 30

 

Thursday – Gymnastics

 

Friday 

 

A1. Close Grip Bench Press x 8-6-4-2 ( Pause 5 sec on the first rep only of every set )

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. 

 

Cals x 8/12 

Push Press x 12 @ 45/30kg 

 

P2. 

 

D-Ball Hold 

 

Saturday 

 

A1. Front Squat x 8-6-4-2 ( Pause 5 sec on the first rep only of every set )

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 

15,12,9,6,3

15 Power Cleans, 70/45

45 Double-unders

15 Push Jerks, 70/45

45 Double-unders

2/3 Rounds for time of:

25 GHD Sit-ups

20/15 Calories, Rowing

15 Squats, 70/45