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CrossFit Programme October 14th – 20th

Posted 13th October 2024 by Anthony Waller

 

 

Third CrossFit Cycle 2024  

 

Week 5 

 

Rested, recharged and ready to go.

You must expect things of yourself before you can do them.

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 10-8-6-6 e.s ( Build Weight )

A3. Knee Up External Rotation x 10 e.s

 

B. Clean & Jerk ~ Hang Pull + Hang Squat + Full Clean + Split Jerk ( 1 + 2 + 1 + 2 )

 

Today’s Workout: 

 

Double Unders x 50 

Hang Power Snatch x 5 @ 42.5/30kg 

Hang Squat Snatch x 5 

 

Tuesday

 

A1. Sumo Deadlift – 5/3/1 App

A2. Cyclist Squat w/ DB/KB x 15

A3. Strict Handstand Push Up w/ Pause at Top ( x 2 HSPU + 3 sec Hold ) x 3

 

B. Snatch ~ Hang Pull + Hang Squat + Full Snatch ( 1 + 3 + 1 )

 

Today’s Workout: 

 

P1. 

 

Hang Power Clean & Press x 6 

Toes – Bar x 6 

 

P2. 

 

Squats w/ Wall Ball x 24 @ 9/6kg 

 

Wednesday – Conditioning 

 

WOD 1 

 

P1. 

 

Double DB Deadlift x 14 @ 17.5/12.5kg 

Double DB Push Press x 14 

Double DB Alt Lunges x 14 Total 

 

P2. 

 

Cals x 27-22-17-12 

Pull Ups x 8 // Ring Rows x 16 

 

WOD 2 

 

Front Squats x 7 @ 70/50kg 

AKBS x 14 @ 24/16kg 

 

WOD 3 

 

Cals x 8/12 

Dips x 10 

Pistols x 8 Total 

 

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 ~ Strict Ring Dips + Hold at Top ( x 2 RD + 3 sec Hold ) x 3

B2. BB Reverse Bicep Curls x 6 ( Heavy ) + 12 ( Lighter Load )

B3. Weighted Sit Ups x 10

B4. Banded Reverse Crunches x 15

 

Today’s Workout:

 

P1. 

 

Cals x 12/16 

Single Arm DB Clean & Press x 4 Total @ 30/22.5kg 

 

P2. 

 

Burpee Box Jumps x 8 

 

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 

 

Warm complex YGIG 8min

Deadlift x3

Power clean x3

Front squat x3

Push jerk x3

6 rounds for quality

Power clean x3 @90/60kg

Spilt jerk x1

3 Rounds for time of:

10Burpee Box Jump Overs, 24″/20″

5xBar Muscle-ups or 10pull ups +10dips/press-up

Into

5 Rounds for time of:

500m Row

Handstand hold 30-60sec