CrossFit Programme October 21st – 27th
Third CrossFit Cycle 2024
Week 6
We’re now over half way to our final destination. The weights are climbing and the tuning of techniques are running smoothly.
When you have a clear vision of your goal, it’s easier to take the first step toward it.
Maintain that focus.
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:
P1.
Dual DB Deadlift x 5 @ 17.5/12.5kg
Dual DB Hang Squat Clean x 5
Dual DB Thruster x 5
Dual DB OH Lunge x 10 Total
P2.
Cals x 9/12
Pull Ups x 8
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:
Power Snatch x 7 @ 42.5/30kg
Burpee o/ Bar x 7
Toes – Bar x 7
Wednesday – Conditioning
Cash In ;
Double Unders x 100 Each
HSPU x 20 Each
3 Rounds
Cals x 11/15
Sumo Deadlift High Pull x 8 @ 50/35kg
Box Jumps x 8
3 Rounds
Cals x 11/15
Front Squats x 10 @ 50/35kg
Dips x 10
3 Rounds
Cals x 11/15
Power Clean & Jerk x 10 @ 50/35kg
Dual DB Low Box Step Ups x 10 Total @ 20/15kg
Cash Out ;
Double Unders x 100 Each
HSPU x 20 Each
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.
Bench Press x 8
Air Squats x 16
P2.
Alt DB Snatch x 14 Total @ 22.5/15kg
Burpee x 7
P3.
Cals x 7/11
D-Ball o/ Shoulder x 5
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
YGIG
1min Power snatches x1s @50/35
3min box jumps x3s
5min power clean and press x5 @50/35
7min pull-ups x7s
9min Kcals 12/15
7min T2B x7s
5min power clean and press x5 @50/35
3min box jumps x3s
1min thrusters x1s @50/35